Salmon, calorie content and dietary properties. Why salmon meat is useful for humans - the main properties Salmon fat content

Seafood and fish have played an important role in human nutrition since ancient times. Even the ancient Assyrians and Romans grew fish in ponds. For thousands of years, the Chinese have used their rice fields, when they are under, to raise fish. At different times, people ate both fresh and smoked and salted fish. And salmon has always been of particular importance in the diet of many peoples. For Scandinavians, British and Russians, this fish is part of their national cuisine.

What is this fish

Salmon - amazing fish with red meat and delicious. He is born in fresh waters, but spends most of his life in the seas. It returns to fresh water only for the spawning period. Scientists never cease to be amazed at the amazing memory of this fish. Salmon smell the waters where they were born, and only there they give birth to their own offspring. By the way, after spawning, they die.

Biologists distinguish between several types of salmon. More precisely, they classify all representatives of this species according to their habitat. living in pacific ocean belong to the genus Oncorhynchus, the inhabitants of the Atlantic - to the genus Salmon, and the so-called wild salmon is found in the waters of Alaska.

And if scientists know only one species of migratory salmon in the Atlantic Ocean (), then among the Pacific there are 9 varieties of salmon (including king salmon, sockeye salmon, kitsch, and others).

Salmon meat is usually pink, but its color can vary from red to orange. Fillet of salmon and sockeye salmon is fatter than that of pink salmon and chum salmon, and kitsch occupies the golden mean in this characteristic. Most major representative salmon - chinook salmon, and the smallest is considered to be sockeye salmon.

The nutritional value

Like all seafood, salmon is an exceptional source of high quality, highly digestible protein, minerals, vitamins and, most importantly, . Vitamins A, D, E and are also abundant in this product, as are minerals such as selenium, phosphorus, zinc, calcium, and iron.

Nutritional value per 100 g raw product

calories	231 kcal
	22 g
	14 g
	0 g
	85 mg
	3.2 g
	70 mg
DPK	2140 mg
	50 IU
	0.3 mg
	17.13 mg
	1.6 mg
	5.2 mg
	4 mg
	200 IU
	2 mg
	200 mg
	485 mg
	45 mg
	30 mg
	20 mg
	40 mcg
	1 mg
	0.6 mg
	20 mcg
	0.3 mg

Benefit for health

Protein Source

Proteins, or rather their constituents, are important components for humans. They are essential for building cells, forming tissues, and forming enzymes and hormones. Proteins from salmon, like most other fish, are easily absorbed by the body. They usually do not have side effects and do not contain carcinogens like some other types of meat.

Vitamins and minerals

This type of fish is valuable for its rich content of minerals and vitamins necessary for the proper course of metabolic processes, the health of nails and hair. The selenium contained in salmon is much better absorbed by the body than from other animal products. By the way, salmon is the richest source of this. Red fish contains more than 40% of the daily requirement of potassium and phosphorus. The former is essential for maintaining a proper heartbeat, while the latter is essential for DNA formation, enzyme production, and bone health.

Vitamin E is a powerful vitamin that reduces the risk of heart disease, prevents the oxidation of low-density lipoproteins, and reduces the accumulation of plaque in the coronary arteries. In addition, it protects against malignant tumors, improves immunity and protects against cataracts. This vitamin, like ascorbic acid and beta-carotene, can be obtained in large portions from salmon. These substances affect the body at the cellular level, deactivating free radicals that can damage the genetic material, disrupt the structure of cells, which subsequently leads to incurable diseases.

Vitamin D is critical to maintaining health. Deficiency of the substance increases the risk of cardiovascular disorders, multiple sclerosis, rheumatoid arthritis and diabetes. Also important for humans are the B vitamins contained in red fish. They are indispensable for nervous system, the work of the liver and a stable content in the blood, the production of serotonin and the formation of new cells in the body.

Benefits for the nervous system and brain

Omega-3 increases the activity of brain cells, which as a result affects memory and the ability to effectively mentally work during the day. Along with amino acids, vitamins A and D, as well as selenium and fatty acids protect the nervous system from damage caused by aging. In addition, the mineral-vitamin complex acts as an antidepressant, relaxes the brain, protects it from Alzheimer's and Parkinson's diseases. And some studies show that the mental abilities of people who regularly eat marine fish are significantly higher than those who refuse it.

Eye health

Salmon will help prevent macular degeneration, get rid of retinal dryness, eye fatigue and loss of vision. It has been proven that fish lovers have better eyesight that lasts longer than meat eaters.

Fatty acids in salmon: what are the benefits

The most beneficial omega-3s found in nature have been found in fatty fish. In this product, the substance is represented by two unique acids - eicosapentaenoic (EPA) and decosahexaenoic (DHA). They contribute to the healthy functioning of the brain, heart, joints, and support the overall health of the body. Back in the 1970s, scientists first started talking about the fact that the consumption of marine fish reduces the risk of developing cardiovascular diseases. They made this assumption after examining the Eskimos living in Arctic Greenland, for whom seafood is a traditional food. It turned out that the frequency of occurrence of cardio-diseases among the representatives of this nationality is extremely low. In addition, scientists have found that marine fish also helps reduce the risk of developing many types of cancer, as well as Alzheimer's disease, asthma, depression, diabetes, hypertension, macular degeneration, multiple sclerosis, rheumatoid arthritis. And all this, as researchers believe, thanks to Omega-3. And since the human body is not able to synthesize these fatty acids on its own, it is extremely important to restore their reserves from food. You can optimize the concentration of EPA and DHA in the body by eating fatty fish such as salmon, sardines, and tuna. Ideally, these foods should appear on the menu at least twice a week.

So, Omega-3s derived from salmon:

protect the heart
reduce the risk of sudden death from cardiovascular disease;
reduce the risk of stroke;
reduce the likelihood of diabetes;
necessary for the proper course of pregnancy and fetal development;
reduce bad cholesterol in the blood;
strengthen blood vessels;
facilitate the course of immune and inflammatory diseases, in particular skin, rheumatoid arthritis, Crohn's disease;
reduce the risk of mental disorders and some diseases caused by disorders of the brain.

In addition to the incomparable benefits for the heart and blood vessels, according to research, omega-3s are essential for people suffering from psoriasis, ulcerative colitis, lupus. These fatty acids can slow down the growth and reduce the size of tumors.

Who needs salmon?

It is clear that ideally this fish should appear in the diet of all people. But there are some circumstances in which salmon turn from healthy food into medicine. For this reason, red fish is indispensable for people with problems such as:

inflammation of the arteries;
indigestion;
increased risk of colon, prostate, kidney cancer;
dermatitis and other skin problems;
weakened hair and nails;
deterioration of vision.

Fatty salmon is an important food for the elderly and sick people. This fish is needed by persons weakened by chronic diseases or surgical operations.

How to choose a fish

For supermarket customers, salmon is presented in the form of fillets, steaks, fresh, frozen, smoked or canned. Fresh salmon should have smooth and moist skin, silvery scales, and bright red gills. White, gray or green gills are evidence of a very old fish. The eyes of a recently caught carcass are shiny, without a cloudy coating. The freshness of the fish is indicated by its smell: the carcass should smell like the sea. The color of the fresh fillet is pale pink. Brownish shades in the pulp indicate the old age of the fish, too red meat - the carcass was artificially colored. Salmon steaks should be elastic, fillets - with light streaks. After pressing on the pulp, it should quickly regain its shape. Fresh salmon is important to eat within a few days of being caught. If this is not possible, it is better to freeze the carcass.

If the choice fell on smoked or salted fish, it is advisable to give preference to the product in a vacuum package, but do not forget to check the composition - there should be nothing more than fish and salt.

Possible hazardous properties of the product

The main danger of any marine fish is the presence of mercury in it (contained in sea water, especially in polluted water areas). As a rule, the larger the carcass, the higher the level of the harmful substance in it. High concentrations of mercury are usually fixed in fish such as tuna, tile, swordfish. Salmon, on the contrary, belongs to the seafood that does not harm the body, since there is almost no mercury in it. However, when it comes to the diet of children and pregnant women, it is important to be completely confident in the environmental friendliness of the product.

But salmon grown on fish farms should be treated, if not with caution, then choose the carcass very carefully. Often, genetically modified products containing pesticides are used as food for such fish. Pond water often contains fungicides, and dyes are added to fish food (so that the color of the carcass resembles wild salmon).

It is undesirable to abuse the product for people with chronic disorders of the digestive organs or obesity.

Red fish in the food industry

Salmon belongs to delicacy products. Its soft and tender meat of a pleasant color is used to prepare a variety of dishes - from banal baked fish to exotic dishes. But in any case, you can preserve the natural taste only with minimal use of spices. Delicious and useful option- salmon baked with vegetables, or grilled.

To diversify the taste of the fillet, you can use sweet and sour, sweet fruit or spicy sauces that go well with red fish. In salads, salmon is excellent in the company of cucumbers, eggs, onions and tomatoes, as well as olives, cheese, and other vegetables. Fried salmon can be served with mustard and herbs, which will emphasize the taste of fish, and baked salmon with lemon juice. In this version, red fish is suitable for a side dish of steamed vegetables, potatoes or. Many people like lightly salted salmon meat as a cold appetizer or sushi component. Thin slices of salted red fillets are ideal for sandwiches. Well, speaking of salmon, one cannot help but recall another delicacy - red caviar, which is obtained precisely from fish of the salmon family.

Seafood lovers claim that the most wholesome food for the brain (and this is in direct meaning words) is a marine fish. And although nutritionists talk about the need to include it in the diet twice a week, gourmets say that you can enjoy this product daily. He will never get bored and will not harm the body.

The nutritional value and numerous properties of salmon make it very useful for regular consumption, ensuring the intake nutrients, but you need to pay attention to the calorie content.

Salmon fresh and smoked - differences

Salmon is a very widely used fish in all cuisines of the world, perhaps precisely because it has a very good taste, excellent appearance and rich in nutrients.

On sale you can find both fresh and smoked salmon. You might mistakenly think that these two products are not very different in properties.

fresh salmon are parts of gutted fish. They have not been processed in any way..
Smoked salmon, instead, is pieces of salmon fillet after cold working, which are first salted, and then smoked at relatively low temperatures, not higher than 40 degrees. Compared to fresh, smoked salmon contains much less fat, since the lean parts of the fillet are used for its preparation.

Calorie and nutritional value of salmon

Salmon is one of the most valuable types of oily fish, as they have a very pleasant taste and texture of meat.

IN 100 g of fresh salmon contains 185 kcal divided between:

carbohydrates - 1 g
proteins - 18.4 g
fats - 12 g
cholesterol - 35 mg

100 grams of smoked salmon contains 153 kcal divided between:

carbohydrates - 1.2 g
proteins - 25.4 g
fats - 4.5 g
cholesterol - 50 mg

Of the vitamins, A and B3 are the most abundant, while sodium, phosphorus and potassium stand out among the mineral salts.

Properties and benefits of salmon - not only omega-3

Salmon should be part of everyone's diet from the first months of life, because it is an important source of good fats, polyunsaturated fatty acids, vitamin D and proteins.

Let's take a closer look at the properties of fresh and smoked salmon:

for growth: The proteins present in both fresh and smoked salmon are critical for tissue growth. Salmon is one of the best foods for athletes whose goal is growth muscle mass, as well as for children who need a good amount of protein in the diet from the first months of life. However, smoked salmon is not recommended for children and newborns because it contains too much sodium.
Against osteoporosis: salmon contains high levels vitamin D, which is important for fixing calcium in the bones. In order to prevent brittle bones, it is useful to eat both fresh and smoked salmon.

In addition, important benefits of salmon consumption are associated with the presence of omega 3 polyunsaturated fats, which are indispensable, since our body is not able to synthesize them from other substances.

They are important for the body because they perform several functions:

For the cardiovascular system. Omega 3 lowers triglyceride levels, preventing the accumulation of fat on the walls of blood vessels, which at the level of the arteries can lead to partial or complete occlusion - as a result, cardiovascular diseases even such as strokes and heart attacks.
Cholesterol Reduction. Omega 3s increase the production of HDL, specific cholesterol transporters that play the role of "scavengers" that cleanse the blood of excess cholesterol.
Anti-inflammatory properties. Omega 3 inhibit platelet aggregation and inflammation, which prevents the formation of atherosclerotic plaques or blocks the progression (anti-atherogenic effect).
For muscle growth. Some Scientific research have shown that omega 3s increase muscle protein production by activating cell growth factors.

Salmon Contraindications

Fresh and smoked salmon have some contraindications:

Pregnancy: consumption of salmon should be avoided during pregnancy, since, like all large sea fish, it accumulates heavy metals such as mercury in the meat. It can harm the nervous system of the fetus even at the time of development.
Cholesterol: cholesterol present in salmon does not adversely affect fat metabolism. But, you should not abuse it, and even more so combine with other foods rich in cholesterol, such as cheese and eggs.
High blood pressure: In case of hypertension, the consumption of smoked salmon should be avoided, as it contains too much sodium, which inhibits diuresis and promotes water retention, which worsens hypertension.
Overweight : salmon is rich in calories, so in order not to accumulate weight, you should not eat it too often: once or twice a week is enough.

This ocean fish is known for its great taste and orange tint meat. In shops you can find smoked, salted, frozen and fresh salmon. Many dishes are prepared from it, including the rather popular sushi. The composition of this fish is rich in vitamins and minerals. very often discussed by nutritionists of all countries.

Description and external signs

The salmon family includes such popular fish species as trout, pink salmon, salmon, sockeye salmon, brown trout and ishkhan. Salmon lives in the ocean, where they spend most of their lives. These fish live long enough. Their age very often reaches fifty years. Salmon are born and die in rivers. Rushing upstream, the females lay eggs and immediately die, unable to overcome the return path. Outwardly, they resemble fish of the herring family. Their height sometimes reaches two meters, and their weight is seventy kilograms. The body of all salmonids is laterally compressed with cycloid scales.

Composition of salmon meat

The benefits and harms of fish are often determined by its composition. This product contains quite a lot of proteins and fats. It contains practically no carbohydrates. This product is interesting because it contains a huge amount of vitamin PP, which is responsible for the health of blood vessels and vitamin B3, which reduces the level of bad cholesterol. Thanks to this combination, in a person who regularly eats a portion of salmon meat, blood vessels are cleansed and healed, the entire cardiovascular system is noticeably strengthened and brain function improves.

Due to the large amount of polyunsaturated acids Omega 3 and 6 is restored hormonal background and skin and hair are visibly rejuvenated. These acids have a rejuvenating effect on the entire body and are highly valued among fans. healthy eating. There are not many foods on Earth that can boast a high content of these substances. Among the leaders are fish fat and linseed oil.

In addition, salmon meat is also a supplier of other B vitamins. Thanks to them, the functioning of the gastrointestinal tract improves and the immune system is strengthened. Among trace elements the largest number belongs to potassium, which strengthens the heart muscle and phosphorus. In addition, salmon contains manganese, iron, magnesium and sodium.

Beneficial features

This fish is part of diet food designed to restore strength after a long illness. And also with its help improve the condition of the skin and hair (the so-called anti-aging diet). The health benefits and harms of salmon are often discussed by experts. Doctors have long recommended the use of this fish as a prevention of cancer. It is quickly and easily absorbed by the body, thanks to which it can be eaten from a very early age and ending with old age. It does not create discomfort for the stomach and pancreas.

This product noticeably relaxes the nervous system and improves mood. It is recommended to be used by mentally unbalanced people and people with nervous and hard work. It promotes the absorption of sugar and prevents the onset of diabetes.

Energy value

The amount of calories in salmon is quite high. So, one hundred grams of the product contains two hundred and twenty kilocalories. This average figure, which will fluctuate depending on how the fish is prepared. For example, the benefits and harms of salted salmon are under a big question.

For example, fried salmon will naturally have more calories than boiled salmon. Marinade or sauce will also increase the calorie content of the dish. However, it is very often preferred to cook it on the grill without adding oil. It is believed that this product is so perfect and self-sufficient that it does not need long cooking or seasonings.

Use in the kitchen

Very often, people do not think about the benefits and harms of salmon during cooking. Salmon is able to decorate any dish and make it festive. For example, salmon pie is not an everyday meal. This fish, cooked on the grill or in the oven, has proven itself perfectly. To do this, salmon fillets are placed in pre-oiled foil and wrapped. The fillet is baked quite quickly, within twenty minutes. You can find out about the readiness of the product by piercing it with a fork. When baking, the calorie content increases and already amounts to 255 kilocalories.

Please note that before cooking, the frozen piece should be thawed. This is usually done in the microwave. It is highly recommended not to do this outdoors in summer heat. Fish meat absorbs microbes very quickly and becomes hazardous to health.

How to choose salmon

The chilled product usually contains maximum amount benefits and retains its taste. In stores, you can often see salmon fillets of a suspiciously orange color. Unscrupulous sellers sometimes paint over the meat with dye to give it bright shade. The fact is that during storage, the meat turns pale. The stale product usually has a light shade. Thus, thanks to the paint, sellers hide the true shelf life of meat.

Therefore, it is best to pay attention to the product that has a moderately rich shade and fishy aroma. If you buy a whole fish, then you will have to tinker with it. It is best to clean salmon when it has not yet completely thawed. Thus, the scales can be cleaned better. You can not wash the fish under warm water, otherwise its taste will deteriorate. It is also not recommended to leave the carcass raw. After the water procedure, be sure to wipe the fish with a paper towel. The carcass is stored for three days on the bottom shelf of the refrigerator. In the freezer, the shelf life, of course, increases several times.

Who is harmful

You can not eat salmon meat with gout, as it contains purines. It is not recommended to consume too much of this product for pregnant women, as there is a risk of getting a large dose of mercury. The fact is that some types of salmon may contain this substance. Due to the high calorie content, overweight people should consume salmon in limited quantities. In addition, people suffering from diseases of the gastrointestinal tract may experience heaviness in the abdomen and nausea. In severe liver diseases, it is also not recommended to eat fatty fish. The benefits and harms of salmon belly are also ambiguous.

This product contains a lot of toxic substances obtained as a result of smoking or processing with liquid smoke. This threatens the occurrence of gastritis, diseases of the liver and gallbladder. The liver can be especially affected, since in addition to carcinogens, salmon also contains a lot of fat. After smoking, no more than 80% remains in the fish useful substances. That is, 20% is lost during cooking. Even in this form, it still remains a source of polyunsaturated acids and vitamin PP.

As a rule, fish is prepared in three ways: using liquid smoke, cold and hot smoking. The benefits and harms of smoked salmon depend on the method of preparation. Cold-smoked fish brings the least harm. Due to the fact that wood smoke containing harmful substances passes through a whole system of pipelines, it practically does not fall on fish meat. Sometimes, when smoking, unscrupulous manufacturers use low-quality fish in the hope that the salty taste and spicy smell of smoke will not allow the buyer to identify the stale product. After smoking, most of the harmful microorganisms remain in the meat, since a temperature of 25 degrees does not have a detrimental effect on them.

Too salty smoked fish is bad for the kidneys and liver. Therefore, people suffering from high blood pressure, it is not recommended to eat it.

salmon caviar

What are the benefits and harms of salmon caviar? This unique product contains a huge amount of vitamin A and E. It is recommended to use it in winter time years when there is a lack of vitamin D. In addition, caviar contains a lot of iodine, which ensures the normal functioning of the immune system, as well as phosphorus and calcium. These trace elements are responsible for the health of bones and the entire musculoskeletal system. It is completely absorbed by the body and contains no extra carbohydrates or unhealthy fats.

Scientists have noticed the property of salmon caviar to positively influence the functioning of the nervous system and brain. It is recommended to eat during studies or activities that require mental stress. In addition, this product improves male potency and even participates in the production of hormones. There is not only the benefit of salmon caviar, but also harm.

The disadvantage of caviar is the presence of a substance such as cholesterol. Therefore, it is not recommended to eat too much a large number of product in one day. It contains quite a lot of calories, and therefore overweight people should be careful. Also, patients with kidney disease or high blood pressure are not advised to consume a lot of red caviar because of the salt. Separately, it is worth noting a low-quality product from unscrupulous manufacturers, which ruins human health.

The benefits and harms of milk

Milk is the sperm of male fish. The benefits and harms of salmon milk are as follows. It contains vitamins and minerals similar to caviar. The protein protamine found in milk helps prolong the effect of certain medications. For example, it is extremely useful to use it together with insulin. Milk is very useful for women who want to preserve their youth and beauty. Due to the presence of unique substances, this product is able to rejuvenate the body and prolong the youthfulness of the skin.

The harm of milk is mainly due to the presence of harmful components that enter this product during artificial feeding. And also salted fish, as a rule, has very salty milk, which adversely affects the health of people with diseased kidneys.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Salmon - commercial fish of the genus salmon living in the Pacific and Atlantic oceans and in lakes. Salmon is a fairly large fish with a long, laterally compressed body covered with small silvery scales, sometimes with small black specks. Salmon meat is orange-pink saturated color, elastic, soft, juicy, with a fresh fishy smell. Currently, fresh salmon is widely grown in artificial reservoirs.

fresh salmon calories

The calorie content of fresh salmon is 142 kcal per 100 grams of product.

Composition and useful properties of fresh salmon

Fresh salmon contains a large amount of easily digestible protein necessary for the construction of body cells. Salmon contains a minimal amount of harmful mercury, therefore it is recommended for dietary nutrition. The product is rich in Omega-3 polyunsaturated fatty acids, which help improve brain activity. , in combination with, is a natural, preventive remedy for rickets and other bone growth disorders. Fresh salmon contains, without which normal formation is impossible bone tissue and tooth enamel.

Harm of fresh salmon

Salmon belongs to the "red" varieties of fish, so the possibility of occurrence cannot be ruled out. allergic reactions. Fresh salmon can be harmful if the product has gone bad, if the fish has been sick or infected. Therefore, we advise you to eat only thermally processed fish.

Selection and storage of salmon

Salmon must be purchased chilled, making sure that there is no unpleasant odor and signs of stale product - falling apart meat, dull scales. Store fresh salmon in the refrigerator for no longer than 36 hours in a glass container with a tight lid (calorizator). Fresh salmon can be frozen, so the product will retain its beneficial features and taste throughout the year.

Fresh salmon in cooking

Fresh salmon is used to make sushi, sashimi and rolls, it is salted, marinated, smoked. Salmon can be steamed and grilled, boiled, baked and fried, used for filling pies, quiches, pancakes, pizza, added to salads and complex snacks.

For more information about fresh salmon, see the video “Salmon is a healthy red fish” of the TV show “Live Healthy”.

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