The MindFOOD Guide © 2017 by Carolina Rosini.

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My TOP 10 SUPERFOODS - Salmon

January 6, 2018

 

Wild caught salmon is one of the healthiest food in the world.

I said wild. Contamination with antibiotics and pesticides is indeed, one big problem nowadays concerning farm raised salmons.

And not only that. This fish is popular for being uniquely rich in the omega-3 fatty acids, accumulating them by eating lots of little fish who eat the algae that produce the omega-3s.

“Since farm-raised fish are exposed to fewer smaller fish than their wild-caught peers, some reports indicate they are not as rich in omega-3s.” Says Mary Ellen Camire, professor of food science and human nutrition at the University of Maine’s School of Food and Agriculture.

 

Based on that, eating a farm raised salmon is equal to ingesting a good quantity of chemicals used to raise the fish, who is also not so nutrients-full as a wild one.

 

Wild salmon, instead, is known to be unique in its nutritional content: not only has one of the highest omega-3 contents, is also packed with lots of vitamins and minerals.

Salmon is an excellent source of vitamin B12, essential for blood cell formation, DNA synthesis and proper brain functioning. A serving of Sockeye salmon, according to the USDA Nutrient Data Labs, contains about 5.8 mcg per 100 gram (3.5 oz) serving. And, since the recommended daily intake for Vitamin B12 is 2.4 microgram/day for adults, salmon is definitively to be considered a great source of it!

 

Additionally, salmon has a good content of vitamin D (about 127 % Daily Value), Vitamin B3, B6 and C.

 

Regarding the minerals, salmons are a wonderful source of Selenium, a very important antioxidant that keeps cells safe from free radical damage, helps thyroid functions and immune system’s activity. Also, they contain good quantity of phosphorus, potassium and magnesium.

 

 

 

 

What is it good for?

 

HEART HEALTH. The peculiarity of salmon, as well as other oily fish, is that the good fats are distributed through their flesh rather than concentrated in their liver as for most of white fish.

Considering the combined actions of these fats and the good quantity of selenium, salmon is to be considered a heath-healthy fish.

Regularly eating salmon, can indeed help lower blood pressure, bad cholesterol levels and inflammation, reducing the risk of heart diseases and stroke.

 

 

BONE & JOINT HEALTH. Salmon is rich in bone-boosting nutrients: it contain vitamin D, which helps your body use calcium, the key factor for strong bones, and omega-3 fatty acids, which may also aid bones.

Moreover, researches, considering the relationship between fish intake and joint protection, have shown that eicosapentaenoic acid (EPA), an omega-3 fatty acid, of which salmon is rich, can be converted by the body into three types of closely-related compounds that work to prevent unwanted possible inflammation.

 

BRAIN HEALTH. Omega-3 fatty acids are known to increase the efficiency of various brain functions, including boost your memory.

Studies have been shown that “reduced levels of polyunsaturated fatty acids—such as omega-3 and omega-6—in brain cell membranes has been implicated in a number of mental health conditions like schizophrenia.” (Source: www.mensfitness.com)

 

EYE BENEFITS. Has been proven that consumption of omega-3 fish is associated with decreased risk of two eye-related problems: macular degeneration, is the leading cause of irreversible blindness in the USA and chronic dry eye.

 

Don’t forget: Salmon is rich in protein, a necessary building block for muscles and organs.

 

 

 

 

 

How do I use It?

 

Eating fish two or three times a week is a good target for everyone, adults and kids.

But…

GO WILD. Choose wild or organic as farmed salmon can contains pesticides, antibiotics and artificial colors.

Think about it next time you want to buy salmon at the grocery store and just check the label. Maybe the farm-raised one it’s cheaper, but is really worth it?

 

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