This superfood lives up to the hype.
Nutritionists don’t call it “brain food” for nothing. Salmon contains a crucial compound called docosahexaenoic acid that helps maintain the central nervous system, not to mention all of the boosts this fish gives your heart and metabolism. Here’s why salmon needs to become part of your weekly dinner rotation, stat:
Serving Size: 4-ounce sockeye salmon fillet
As a rich source of omega-3 polyunsaturated fatty acids, eating salmon has beaucoup advantages. Serving up this fish can:
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Now that you're convinced of salmon's super powers, here's what you need to know about buying and preparing the best seafood.
Chinook (farmed and wild), coho, and sockeye salmon all contain significantly more n-3 fatty acids than n-6 fatty acids — a key nutrient ratio linked to reducing oxidative stress on your body. That's the type that causes inflammation and ultimately can lead to chronic disease. Out of the three, chinook has the greatest content of n-3 and n-6 fatty acids, then sockeye, then coho.
The United States Department of Agriculture (USDA) currently does not certify seafood as “organic,” but it’s working on developing standards to do so. Accordingly, any fish (including salmon) currently sold as “organic” is imported and labelled according to international farming and feeding standards.
The FDA holds farmed (a.k.a. “aquacultured”) and wild-caught fish and shellfish to the same food safety standards. Both farmed and wild seafood provide lots of proteins, omega-3 fatty acids, key vitamins, and minerals. However, they may differ in their fatty acid content. For instance, farm-raised chinook salmon has been shown to have more omega-3 fatty acids than wild Alaska chinook.
Canned salmon and other fish still provide the same nutritional benefits as fresh fish but it’s generally more cost-effective if you’re on a budget.
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What about genetically engineered salmon?
The FDA has approved AquAdvantage Salmon, a genetically engineered Atlantic salmon. It concluded it’s “as safe to eat as any non-genetically engineered (GE) Atlantic salmon, and also as nutritious.”
The potential negative effects of methylmercury in fish are far smaller than the adverse effects of eating too little fish. The FDA has created three categories to help pregnant women select fish to eat while expecting: “best choices” (eat two to three servings a week); “good choices” (eat one serving a week); and “fish to avoid.” Salmon falls into the “best choices” category.
Salmon skin is super nutrient-dense; it’s got all of the omega 3’s, plus vitamin D and a slew of key vitamins and minerals. Try poaching, grilling, and broiling with the skin on, which will help your filet stay intact while you cook. You can always remove it before you dig in if you don’t love the flavor.
Baked, broiled, sauteed, canned, or raw, there are many ways to enjoy salmon! However, if you’re pregnant or immunosuppressed, consult with your doctor before consuming raw seafood. Looking for some ideas? Try five of our favorite recipes:
Source: https://www.goodhousekeeping.com/health/diet-nutrition/a19503650/salmon-nutrition/