Only one food has the reputation from time immemorial of being a "brain food". That is fish... You should plan to eat a seafood meal seven days a week - and salmon at least five times a week
- Nicolas Perricone, M.D., "The Perricone Prescription"
Salmon health benefits range from strengthening your muscles and heart to reducing your chances of developing some diseases. Studies have shown that consumption of the Fatty acid rich salmon can help you live longer and be healthier while you do it.
MUSCLE AND TISSUE BENEFITS
The protein in salmon is easy for people to digest and absorb into their bodies. Salmon does not have cancer causing substances in it that some other protein sources do. Proteins which are also referred to as amino acids and are vital to the health of your entire body. Salmon's main health benefit is that it is an excellent good fat or Omega-3 fatty acids. Vitamins A,B and D as well as the minerals Calcium, Iron and Selenium are in salmon.
HEART HEALTH
The above mentioned Omega-3 fatty acids in salmon will help lower your cholesterol. Usually the first thing doctors recommend after a heart attack is to lower your bad cholesterol (LDL) and triglycerides levels. While salmon is lowering you bad cholesterol it is also raising your good cholesterol (HDL). Salmon can also help riper heart damage and strengthen the heart muscles. Salmon also helps lower your blood pressure and even prevent hardening of your arteries which will lessen your chances of having a heart attack.
Brain and Nerve Benefits
Those Omega-3 fatty acids help your brain work better and improve your memory. In conjunction with Vitamins A and D, amino acids and Selenium those acids also also protect your nervous system from the deteriorating effects of aging. This makes salmon work as a natural anti depressant. Alzheimer's and Parkinson diseases are two of the biggest fears facing you as you age. The consumption of salmon has been shown to lower your risk of developing those diseases. Omega-3 fatty acids also help prevent blood clots which can lessen your chances of having strokes.
MISCELLANEOUS BENEFITS
The health benefits of eating salmon also include speeding up your metabolism. This facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.
The Omega-3 acids and amino acids help prevent macular degeneration. This is age-related condition that affects older people that can result in vision damage and loss.
If you want shiny hair, bright eyes and healthy skin salmon consumption can do provide that as well. Credit those Omega-3 fatty acids and Selenium in the salmon for that.
Four ounces of wild salmon gives you a full day's required amount of Vitamin D. That same amount of salmon also gives you more than half of the B 12,Niacin and Selenium that you need daily. In addition, that four ounce serving of salmon gives you almost thirty grams of protein. That is more than half of the Food and Drug Administration's recommended daily amount.
CONCLUSION
Salmon's health benefits are far too many to ignore. It is power packed with disease fighting acids, minerals and vitamins. So whether you bake it, broil it, grill it or eat it raw, salmon is a powerful addition to your healthy lifestyle.
Poached Salmon with Herbs and Caper Vinaigrette.
Adapted from: Cooks Illustrated.
2 (6 ounce) skinless center-cut salmon fillets, about 1 1/2 inches thick*
1 lemon
1 tablespoon extra virgin olive oil
1 1/2 teaspoons honey
1/4 cup dry white wine
1/4 cup water
1 tablespoon capers, rinsed and coarsely chopped
1 shallot, minced (about 3 tablespoons)
1 tablespoon chopped fresh parsley, stems reserved
1 tablespoon chopped fresh tarragon, stems reserved
Salt and pepper
1. Trim the top and bottom off the lemon, then cut it into about eight 1/4-inch-thick slices. Arrange the lemon slices in a single layer over the bottom of a 10-inch skillet. Scatter the parsley stems, tarragon stems, and 1 tablespoon of the shallot over the lemon slices and add the wine and water.
2. Lay the salmon fillets in the skillet, skinned- side down, on top of the lemons. Set the pan over high heat and bring to a simmer. Reduce the heat to low, cover, and cook until the sides of the salmon are opaque and the thickest parts register 125 degrees on an instant thermometer, 10 to 15 minutes. Remove the pan from the heat and, using a spatula, carefully transfer the salmon and lemon slices to a pepper towel-lined plate. Tent the salmon loosely with foil and let rest while making the vinaigrette.
3. While the salmon rests, return the pan to medium-high heat and continue to simmer the cooking liquid until it has reduced to 2 tablespoons, 2-3 minutes. Meanwhile, combine the remaining 2 tablespoons shallot, chopped parsley, chopped tarragon, capers, olive oil and honey in a medium bowl. Strain the reduced cooking through a fine-mesh strainer into the bowl with the shallot-herb mixture, whisk to combine, and season with salt and pepper to taste.
4. Season the salmon lightly with salt and pepper. Using a spatula, carefully transfer the salmon fillets to individual serving plates, discarding the lemon slices, and serve with vinaigrette.
* If you can't find skinless salmon at the store, you can easily remove the skin yourself.
