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Salmon: Health benefits and how to increase your intake

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Salmon is a healthy, delicious fish that is rich in protein, minerals, vitamins and healthy essential fatty acids.

Health benefits
Salmon is best known for its high omega-3 long chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) content. These "essential" fats cannot be created by the body and need to be absorbed from the diet.

They have anti-inflammatory and blood pressure lowering properties and contribute to heart and joint health, good brain function and overall well being.

Salmon is also high in:

Protein - for healing, good bone health and maintaining muscle.

Potassium - which lowers blood pressure and reduces fluid retention.

Selenium - which improves thyroid function, bone health and lowers the risk of cancer.

B vitamins - essential for energy creation, DNA repair and creation, reduction of inflammation and good heart and brain health.

Salmon - Health benefits and how to increase in your diet Montage

Salmon - delicious and good for you

How to cook salmon?
Salmon is a versatile fish that can be eaten raw in sushi or sashimi, smoked, baked, grilled, fried, steamed or poached. The head and bones can be reserved to make a broth.

The whole fish can be used and fillets or tail portions can be cooked with or without the skin.

How to increase salmon in your diet?
Aim for at least one portion of salmon each week. This delicious fish tastes good in salads, curries, soups and broths.

Experiment to find a recipe to suit your taste buds, for example:

Smoked salmon is quick, convenient and can be rolled and placed on a delicious salad with or without dressing like this smoked salmon salad or served as brunch with sweet potato rosti, smoked salmon and poached egg.

Quick and easy smoked salmon can be rolled and added to salads or on sweet potato rostis

Poached salmon with fresh herbs is tasty and surprisingly easy to make, like this salmon in lemongrass, coriander, lime and chilli broth.

Salmon in lemongrass, coriander, lime and chilli broth

Baked salmon like these salmon ginger and soy parcels or macadamia and lemon dukkah crusted salmon are tasty.

Baked salmon soy and ginger parcels

Pan fried salmon with or without skin can be served with salad, rice or potatoes.

Pan fried, crispy skin salmon with potatoes and salad

Canned salmon can be added on salads, sandwiches or made into salmon patties.

Experiment and increase this fantastic, healthy fish in your diet today for great health benefits. Your body will love you for it.

Related
Fantastic fats!
Quick and easy fish dinner: Salmon, quinoa and pumpkin salad

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#Nutrition
#Healthy foods
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