Salmon

     Salmon is high in omega-3 fatty acids which is important because our bodies need this type of fat but cannot make it itself. Salmon is a cold water fish and the cold water fish have more omega-3 than the warm water varieties. It's also high in protein but low in saturated fats and calories. It also contains good amounts of vitamin B6, phosphorus, selenium, protein, magnesium, and niacin.



     Omega-3 is good for the heart because it prevents erratic heart rhythms, helps prevent clotting and improves good cholesterol over bad. That's important because it prevents cholesterol from being damaged so that it won't clog arteries salmon baked or broiled but not fried. Frying does not offer the same protection against arrhythmias because it damages fats and releases free radicals.



     Many studies have been done on the benefits of eating salmon or tuna, foods high in the omega-3. Here are some of their many conclusions on health benefits.

• Lowers triglycerides


• Controls and prevents high blood pressure


• Guards against strokes


• Helps to prevent heart attacks


• Maintains healthy weight


• Improves the way insulin acts


• Protects against colorectal and prostate cancers


• Helps to prevent macular degeneration


• Protects against sunburn


• Improves thought processes


• Improves temperments of hostile teens


• Helps maintain brain function against old age


• Improves moods


• Reduces depression


• Helps with other cancers such as kidney, and Non Hodgkins lymphoma


• Reduces risks of cancers such as leukemia

     There are several varieties of salmon. The pink and chum are less fatty and rich than the chinook and sockeye.

     Try to choose salmon that is wild and not farm raised, because farm raised can pose a cancer risk because of PCB's. PCB was banned in the United States but it's in the environment and it ends up in animal fat.If you eat farm raised salmon do not eat it more than 10 times per month, if it's farm raised in Northern Europe do not eat it more than 4 times per month. Wild salmon can be eaten every day because it's not filled with toxins like the farm raised.



Here is some nutritional information for a 4 ounce piece of salmon.

• Calories 262


• Calories from fat  137


• Calories from saturated fat 37


• Protein  29


• Carbs  0


• Sugars  0


• Fiber  0


• Cholesterol  96


• Saturated fat  3.64


• Mono fat  6.51


• Poly fat  3.02


• Trans fatty acids  0