What Are the Benefits and Harm of Salmon?

Salmonis one of the most nutritious foods. The best known and has a special place among fish salmonreduces the risk factors of many diseases.

It is one of the delicious and widely consumed fish. 

In the article "benefits of salmon "," salmon nutritional value "," farm and wild salmon varieties "," salmon fish damages "," is salmon eaten raw " topics will be mentioned.

What Are the Benefits of Salmon?

Rich in Omega 3 fatty acids

Salmon; Long chain like EPA and DHA omega 3 fatty acids rich in terms. Wild salmonWhile 100 grams of flour contains 2,6 grams of long-chain omega 3 fatty acids, those produced on the farm contain 2,3 grams.

Unlike other oils, omega 3 oils are considered "essential oils", meaning the body cannot create them, they must be supplied through food. The daily intake of omega 3 fatty acids is 250-500 milligrams.

EPA and DHA have benefits such as reducing inflammation, reducing the risk of cancer, and improving the function of the cells that make up the arteries.

At least twice a week salmon Consuming helps meet the omega 3 fatty acids that should be taken.

It is a perfect source of protein

Salmon; It is rich in high quality protein. ProteinIt has many functions such as repairing the body after injury, protecting bone health and muscle mass, weight loss and delaying the aging process.

In recent studies, it has been found that consuming protein with every meal (20-30 grams) has great effects on general health. 100 grams of this fish contains 22-25 grams of protein.

Contains high amounts of B vitamins

SalmonIt is an excellent source of B vitamins. Below sea ​​salmonThe values ​​of B vitamins in 100 grams are given. 

Vitamin B1 (thiamine): 18% of the RDI

Vitamin B2 (riboflavin): 29% of the RDI

Vitamin B3 (niacin): 50% of the RDI

Vitamin B5 (pantothenic acid): 19% of the RDI

Vitamin B6: 47% of the RDI

Vitamin B9 (folic acid): 7% of the RDI

Vitamin B12: 51% of the RDI

These vitamins play a role in many important processes, such as converting food into energy, repairing DNA, and reducing inflammation that can lead to heart disease.

Studies have shown that all of the B vitamins must be together for the brain and nervous system to function optimally.

Unfortunately, many people are missing one or two of this vitamin. Salmon It is a unique food source containing all the B vitamins.

Good source of potassium

SalmonThe amount of potassium is quite high. Wild salmonFor potassium, it has 18% of the recommended daily intake, compared to 11% for farmed salmon.

It contains almost even more potassium than bananas, known as the fruit with the largest amount of potassium. Potassium helps control blood pressure and reduces the risk of stroke.

Contains selenium

Selenium It is a mineral found in soil and some foods. Selenium is one of the minerals the body needs and it is important to get enough.

Studies show that selenium helps protect bone health, reduces thyroid antibodies and cancer risk. Salmon 100 grams of it provides 59-67% selenium.

The consumption of selenium-laden seafood helps raise selenium levels in people low in this mineral.

Contains astaxanthin antioxidant

Antaxanthin is a compound known to be very beneficial for health. This antioxidant, a member of the carotenoid family salmon It is the pigment that gives it its red color.

Astaxanthin increases HDL (good) cholesterol by reducing the oxidation of LDL (bad) cholesterol, thereby reducing the risk of heart disease.

Astaxanthin, to protect the brain and nervous system from inflammation salmon omega 3 It functions together with fatty acids. What's more, astaxanthin helps prevent skin damage and looks younger.

Salmon 100 grams contain between 0.4-3.8 mg of astaxanthin, with the highest amount of Norwegian salmon.

Reduces the risk of heart disease

Regularly salmon Consuming provides protection against heart disease. This is because salmonflour is the ability to increase omega 3s in the blood.

Many people have omega 3 fatty acids associated with omega 6s in the blood. Studies show that when the balance of these two fatty acids is disturbed, the risk of heart disease increases.

Salmon consumptionIt increases the levels of omega 3 fats, lowers the levels of omega 6 fats and protects against heart disease by lowering triglycerides.

Fights inflammation

Salmonis a powerful weapon against inflammation. According to many health experts, inflammation; It is the root cause of many chronic diseases, including heart disease, diabetes, and cancer.

Many studies more salmon It shows that consuming it helps reduce inflammation that poses a risk of these and other diseases.

Protects brain health

Salmon There are studies showing that those who consume have increased brain functions. Using oily fish and fish oil to reduce depressive symptoms; It has been found to be beneficial in protecting the brain health of the fetus during pregnancy and reducing age-related memory loss. Experts say that memory problems in older ages will decrease by consuming this fish.

Fights cancer

Cancer can be caused by an imbalance in omega 3 and omega 6 fatty acids in the body, leading to toxic buildup, inflammation, and uncontrolled cell proliferation.

Eating salmonIt can help increase the levels of omega 3 fatty acids, thus reducing inflammation and toxicity in the body.

Many studies have proven that EPA and DHA can be used to treat cancer and prevent the progression of breast cancer. It can also help prevent chemotherapy-induced muscle wasting.

Prevents ADHD in children

Omega 3 fatty acids, DHA and EPA play important but different roles in the body. DHAWhile responsible for brain development before and after birth, EPA helps control mood and behavior. 

Researchers have found that administering DHA and EPA in certain combinations can help reduce ADHD (Attention Deficit Hyperactivity Disorder) symptoms in children. This combination has also been found to be beneficial for children with autism and dyslexia.

Improves eye health

The age-related eye disease study (AREDS) by scientists showed that participants who regularly consumed foods rich in omega 3 fatty acids had a lower risk of developing macular diseases. 

Salmon Because it is rich in omega 3 fatty acids, it is very effective in improving eyesight. 

The retina contains a good amount of DHA that regulates the activity of membrane-bound enzymes and photoreceptors. Scientists have found that supplementing mice with DHA helps improve their eyesight.

Prevents hair loss

SalmonIt is rich in omega 3 fatty acids, protein, vitamin B12 and iron. These nutrients improve scalp health, prevent hair loss by providing nutrients to follicles, promote hair growth and prevent hair from looking dull. So it is regular for hair care salmon must consume. 

Improves skin health

Fine lines, dark spots, and freckles begin to appear as you age. Many young women have oily or dry skin, which makes them prone to acne or flaky skin. 

To improve the health of the skin salmon yemekis highly recommended. Omega 3 fatty acids, protein and vitamin D collagenwill help it produce keratin and melanin. 

These help the skin retain water, thus reducing wrinkles and fine lines. Astaxanthin helps scavenge bacteria and toxic oxygen radicals and improves skin elasticity, thus reducing acne and dark spots.

It's delicious and versatile

Everyone's taste is different, but the general opinion salmonthat the flour is delicious. It has a unique flavor with less fishy flavor than other fatty fish such as sardines and mackerel. 

It is also versatile. It can be steamed, sautéed, smoked, grilled, baked or boiled.

Does Salmon Weaken?

Consuming salmonhelps to lose weight and maintain weight. Like other high protein foods, it provides a decrease in appetite and the control of hormones that regulate the appetite. After eating protein-rich foods, the metabolic rate increases.

Studies show that overweight individuals salmon and found that omega 3 fatty acids found in oily fish promote weight loss and that this weight loss is from belly fat.

Another weight loss effect of this fish is its low calorie. Farmed salmon100 in 206 grams of wild one has 182 calories.

Consuming salmonIt helps weight control by reducing appetite, increasing metabolic rate, increasing insulin sensitivity, and reducing belly fat. 

Farm and Wild Salmon; Which is Better?

Salmon benefits It has a beneficial nutritional profile that will never end. But all salmon varieties is it the same

Most of what we buy today is not naturally caught, but grown in fish farms. That's why harms of salmonIt is also necessary to know.

Wild salmonis captured from natural environments such as oceans, rivers and lakes. But sold worldwide salmon half come from fish farms to raise fish for human consumption.

Wild salmonto produce larger fish while eating other organisms found in their natural habitat farmed salmonA processed, high-fat, high-protein feed is given.

Nutritional Value of Salmon

Farmed salmon When feeding with processed fish food, wild salmon fish consume a variety of invertebrates. Therefore, two nutritional value of salmon it is drastically different.

A comparison between the two is made in the table below.

Nutritional value of salmon The nutritional differences between are important. Farmed salmon is high in omega 3 and omega 6 and saturated fat.

It also has 46% more calories than fat. Backwards, wild salmonIt is higher in minerals, including potassium, zinc, and iron.

Pollutants in farmed salmon more

Fish absorb potentially harmful contaminants from the water they swim and the food they eat. But farmed salmon, wild salmonIt has a much higher concentration of pollutants than.

European farms have more pollutants than American farms, but species from Chile appear to be the least. Some of these pollutants are polychlorinated biphenyls (PCBs), dioxins and various chlorinated pesticides.

Probably the most dangerous contaminant found in this fish is PCB, which is strongly associated with cancer and various other health problems.

In a study, farmed salmonPCB concentrations in the mean wild salmonIt was determined to be eight times higher than that.

Although it is difficult to say for sure, instead of the farm wild salmonthe risk is much less.

Mercury and other heavy metals

One study found that wild salmon was three times more toxic. Arsenic levels farmed salmonbut higher levels of cobalt, copper and cadmium.wood salmonIt was stated to be higher in the s.

In every situation, salmonTraces of metals in the metal occur in small amounts, which is not a cause for concern.

Antibiotics in farmed fish

Due to the high density of fish in aquaculture, farmed fish are generally more susceptible to infections and diseases than wild fish. Antibiotics are often added to fishmeal to counter this problem.

Unregulated and irresponsible use of antibiotics is a problem in the aquaculture industry. 

Antibiotics are not only an environmental problem, but also a health problem for consumers. Traces of antibiotics can cause allergic reactions in susceptible individuals.

Overuse of antibiotics in aquaculture increases antibiotic resistance in fish bacteria and increases the risk of resistance in human intestinal bacteria through gene transfer.

Developed countries strictly regulate the use of antibiotics in aquaculture. When the fish reach the level to be consumed, the levels of antibiotics should remain below the safe limits.

Can Salmon Eat Raw? Is Eating Raw Salmon Harmful?

SalmonIt has many health benefits, making it a delicious and popular choice for seafood lovers.

In some cultures, meals made with raw fish are widely eaten. The most well-known sushi'Dr.

If you have a different taste, salmon You can eat it raw. However, there are some things to be aware of in this regard. 

Here "Is smoked salmon eaten raw", "is salmon eaten raw", "is it harmful to eat raw salmon" Answers to your questions ...

Eating raw salmon carries a health risk

Raw salmon hosts bacteria, parasites and other pathogens. Some of these occur naturally in the fish's environment, while others may occur as a result of misuse.

SalmonAt 63 ° Cooking at a core temperature kills bacteria and parasites, but if you eat it raw, you risk getting an infection.

Parasites found in raw salmon

Salmonis a source of parasites known as organisms that live on or in other organisms, including humans.

Helminths, worm-like parasites or roundworms are the most common. Helminths live in the small intestine where they can grow up to 12 meters long.

These and other roundworm species come from Alaska and Japan. wild salmonda - and from those regions raw salmon It has been found in the digestive tract of people who ate.

Symptoms of helminth infection weight loss, stomach pain, diarrhea and in some cases it is anemia.

Bacterial and viral infections found in raw salmon

Like all seafood salmonWhen you eat raw, there is a possibility that bacteria or viruses that can cause mild to severe illnesses can be transmitted.

Raw salmonSome types of bacteria or viruses that can also be found are:

- The microbe that causes poisoning

- Shigella

- Vibrio

- Clostridium botulinum

Staphylococcus aureus

- Listeria monocytogenes

Escherichia coli

Hepatitis A

- Norovirus

Most cases of infection from eating seafood are the result of misuse or storage, or the harvesting of seafood from water contaminated with human waste.

How do you reduce the risk of foodborne illness?

Raw salmon if you prefer to eat salmonMake sure it has been frozen to -35 ° C beforehand to kill any parasites present in it.

However, freezing does not kill all pathogens. Another thing to keep in mind is that most home freezers don't get that cold.

Properly frozen and thawed salmonappears hard and moist without bruising, discoloration or odor.

Raw salmon or if you are eating any other type of fish and your mouth or throat tingles, there may be a live parasite moving in your mouth. So spit immediately.

Who should not eat raw fish?

Some people are at risk of getting serious foodborne infections and never raw salmon or other raw seafood. Among these people:

Pregnant women

- children

- older adults

- Anyone with a weakened immune system, such as those with cancer, liver disease, HIV / AIDS, organ transplantation or diabetes.

In people with a weakened immune system, foodborne illness can cause severe symptoms, hospitalization, and even death.