Eating a good diet is very important for the body. For this, some people eat vegetarian and some eat non-vegetarian food. In this situation, when it comes to non-veg diet, salmon fish is considered the best. Consuming this fish can help in reducing the symptoms of many health problems. At the same time, in case of serious illness, do not ignore medical treatment at all, know about the benefits of eating salmon fish as well as the disadvantages of eating salmon fish and other important information.
What is salmon fish?
Salmon is a type of fish, which can live in fresh water as well as salt water. There is also a salmon color variant, which ranges from pinkish-orange to pale pink. The color of this fish is also similar, hence it is named Salmon. The upper surface of salmon fish looks like silver, but when its skin is cleaned, it looks orange in color. It is believed that these fishes come towards fresh water to lay eggs. The maximum weight of this fish is 57.4 kg and the length can be up to 1.5 meters.
he health benefits of consuming salmon fish are being explained in this part of the article.
Benefits of Salmon Fish
1. For Heart Health
The benefits of salmon fish can be seen for heart health. According to the American Heart Association, eating salmon once a week can help protect against heart attack and other heart diseases. In this case, salmon fish can be consumed once or twice a week. At the same time, medical advice can also be taken once in this situation.
2. For weight loss
The use of salmon fish can also be useful for weight loss. According to the CDC (Center for Disease Control and Prevention), consuming a low-calorie diet for weight loss can be beneficial in controlling weight . Such foods are rich in a good amount of water and fibre, which can keep the stomach full. In such a situation, the use of grilled salmon can be beneficial for weight loss by keeping the stomach full.
3. To reduce inflammation
Salmon fish can be used to reduce some common types of inflammation occurring in the body of a person. Salmon contains omega-3 fatty acids, which may exhibit anti-inflammatory action. Because of this property, salmon fish can help reduce inflammatory conditions. On the other hand, if the problem of swelling is more serious, then definitely take the help of medical treatment.
4. To increase brain function
The benefits of salmon fish can also be seen to increase brain function. Here once again there will be mention of omega-3 fatty acids found in salmon fish. According to the NCBI (National Center for Biotechnology Information), consuming omega-3 fatty acids found in salmon fish can improve brain function, which can improve memory, learning, and decision-making. can be improved. In addition, it can also help in improving mood disorders.
5. To prevent cancer condition
Salmon fish can also be consumed to avoid cancer. As we mentioned above, omega-3 fatty acids are found in salmon fish. This fatty acid may help protect against colon cancer, prostate cancer and breast cancer. To avoid these risks, fish can be cooked and eaten. Cancer is a serious disease, whose treatment is possible only with medical treatment. Therefore, in conditions like cancer, salmon fish should be consumed only on the advice of a doctor.
6. In case of ADHD in children
ADHD is one of the most common neurodevelopmental disorders of childhood. Its full name is Attention Deficit Hyperactivity Disorder. In this, children have difficulty in paying attention/concentration. At the same time, fish has been considered a food item that enhances brain function. The omega-3 fatty acids present in salmon fish may be beneficial in improving the condition of the brain and ADHD in children. On the advice of the doctor, fish curry or other methods of salmon fish can be fed to the child twice a week. However, before giving salmon fish to children, take medical advice once as a precaution.
7. As a high source of protein
Salmon fish can be used as a better source of protein foods. Protein is an essential nutrient for the human body. Its supplementation works positively for bones, muscles and skin.
8. In the form of Vitamin-B and Vitamin-D
The benefits of salmon fish can also be seen in the form of Vitamin-B and Vitamin-D. Vitamin-B3, B1, B12 of vitamin-B group are found in salmon fish. Consumption of Vitamin-B3 can help in avoiding diseases like pellagra i.e. reduction in the amount of niacin in the body. In this disease, rashes and brown spots appear on the skin due to exposure to the sun’s rays. Along with this, the skin also becomes rough.
Apart from this, vitamin-D3 (a form of vitamin D itself) is also found in salmon fish. Vitamin-D can be beneficial for bones, intestines, immunity, heart function, pancreas, muscles and brain.
9. For Macular Health
Salmon fish can also be used for macular health. The macula is a part of the retina, defects in which can lead to eye diseases such as macular degeneration. This disease can cause blindness (12) . Whereas, docosahexaenoic acid and eicosapentaenoic acid are found in salmon fish. These are the same form of omega-3 fatty acids, which may show beneficial effects on macular degeneration.
10. As a high source of selenium
Salmon fish can also be used as a good source of selenium. A good amount of selenium is found in salmon fish. Selenium may be actively beneficial primarily for the brain, heart health and immune system (14) . Salmon fish can be included in the food at the time of dinner, due to which selenium can be supplied in the body.
11. In the form of Astaxanthin
Salmon fish can be beneficial as a good source of astaxanthin. Astaxanthin is a xanthophyll carotenoid found in various microorganisms and marine organisms. Because of astaxanthin, the color of salmon fish is pink. It has anti-diabetic, antioxidant, anti-inflammatory and free-radical damaging properties. Also it can be beneficial for heart health (15) . On medical advice, you can eat it as any fish dish.
12. Improves mood
Sometimes, due to some reason, the mood is not good, to improve which also consuming salmon can be beneficial. Actually, omega-3 fatty acids are found in salmon fish. This fatty acid can help improve brain function as well as improve mood (4) . If the mood is bad for a long time, then the advice of a psychiatrist can be taken.
13. Benefits of salmon fish for hair
Salmon fish can also be used to keep hair healthy. According to NCBI (National Center for Biotechnology Information), the intake of vitamin-D3 present in salmon fish can be beneficial for keeping hair healthy. Vitamin D-3 can help keep hair healthy.
14. Benefits of salmon fish for skin
The benefits of salmon fish can also be seen for the skin. Salmon fish is considered a good source of protein. Consuming protein can be beneficial for our muscles as well as skin health. In this situation, fish can be included in the diet after consulting a doctor.
After knowing the benefits of salmon fish, now let us also know about its nutritional elements.
Nutritional elements of salmon fish – Salmon Fish Nutritional Value
The following nutrients are found in salmon fish.
| nutrients | Quantity per 100 grams |
| Water | 75.52g |
| energy | 127kcal |
| protein | 20.5g |
| total lipid | 4.4g |
| mineral | |
| calcium | 7mg |
| Iron | 0.38mg |
| magnesium | 27 mg |
| phosphorus | 261mg |
| potassium | 366 mg |
| sodium | 75 mg |
| Zinc | 0.39 mg |
| copper | 0.063 mg |
| selenium | 31.4μg |
| vitamins | |
| thiamine | 0.08mg |
| riboflavin | 0.105mg |
| Niacin (Vitamin B3) | 7.995 mg |
| Vitamin B-6 | 0.611mg |
| Folate (Total, DFE, Food) | 4μg |
| vitamin b12 | 4.15μg |
| Vitamin-A (RAE) | 35μg |
| lipid | |
| Fatty Acid Total Saturated | 0.81 g |
| Fatty Acids, Total Monounsaturated | 1.348g |
| Fatty Acids, Total Polyunsaturated | 0.811g |
Come, now let us know how we can use salmon fish in food.
How to Use Salmon Fish
Salmon fish can be used in the following ways.
- Salmon fish can be eaten by frying in oil.
- Salmon fish can be eaten in the form of curry.
- It can be eaten by steaming.
- It can be eaten cooked with lemon butter.
- It can also be eaten with asparagus curry.
- Salmon fish can be eaten by roasting. It can also be consumed as a patty in salads, rice or burgers.
When to eat: Salmon fish can be taken as breakfast in the morning. You can also eat salmon fish with lunch in the afternoon. Also, you can eat salmon fish as dinner at night.
How much to eat: Consult a dietician to know the right amount of salmon fish intake. Also, do consult them about how many times salmon fish can be eaten in a day or a week.
Come, in this part of the article, let us know what are the disadvantages of consuming it.
Disadvantages of Salmon Fish
Scientific research is still going on about the harm caused by the consumption of salmon fish. By the way, it has very few disadvantages, which are being told below –
- If any chemical substance has been used to catch salmon, it can be harmful. In particular, pregnant and lactating women should be careful about consuming salmon as it may contain chemicals such as polychlorinated biphenyls and mercury. Apart from this, children should also consume Salman fish only after medical advice.
- Before consuming artificially reared salmon fish, check that they have not been given any vaccine to avoid any type of bacteria. Consuming such salmon fishes can reduce growth and cause stomach problems (17) .
- Avoid eating salmon that has been kept on ice for several days. Due to this, there can be a danger of many types of physical problems. However, exact scientific evidence is not available on this subject.
- People who are allergic to eating animal products, they should start consuming it only on the advice of a doctor.
After knowing the advantages and disadvantages of salmon fish, now consume it carefully. Before eating this fish, make sure that no chemical food has been used during the artificial rearing of the fish. A doctor’s opinion can also be taken once before using it for health benefits. Avoid eating salmon that has been kept out for several days after being taken out of the sea. People who are undergoing treatment for some serious disease, such people should consume it only on the advice of the doctor.
