HEALTHY FOODS — By Mini Padikkal — Fish is not always the most popular dish as not everybody enjoys or appreciates it. But we should include fish more often in our daily menu, if we are not doing that already. Salmon is one fish which has long been touted by nutritionists as a ‘wonder fish’ that is full of health benefits. As for its health benefits, the list is quite long. Let us look into why salmon is such an exceptional fish for the health conscious.
Salmon has high essential omega-3 fatty acid content. As the adjective ‘essential’ suggests, omega-3 fatty acids are necessary for our survival because it cannot be manufactured by our bodies and it must be obtained from food sources. One of these food sources is salmon. Omega-3 fatty acids, are necessary for proper brain functioning as well as healthy cardio vascular system. The numerous benefits of the essential fatty acids include the reduction in the risk for fatal heart arrhythmias, since omega-3 acids increases heart rate variability, a measure of heart functionality. It also helps lower triglycerides which are linked to cardiac diseases while boosting HDL cholesterol. Eating omega-3 rich foods such as salmon also helps to prevent high blood pressure.
The omega-3 fats found in salmon have also shown benefit in improving heart health and fighting depression, asthma and cancer. Moreover being an anticoagulant, these fatty acids help in the prevention of strokes.
Salmon is also rich in protein and vitamin A. The flesh is usually orange or red due to the carotenoids. The main carotenoids found in salmon skin include astaxanthin and canthaxanthin. Salmon gain these carotenoids through their diet. Wild salmon eat krill and tiny shell fish and farmed salmon get them from their feed. Salmon also contains important minerals including calcium, phosphorus, potassium, iron, magnesium, selenium and zinc. Salmon is low in fat, making it a good substitute for meat in a meal.
Several studies suggest that the inclusion of fatty fish such as salmon, along with fruit, vegetables, whole grains, nuts and seeds reduces the risk of cancer, heart attack, stroke and diabetes. The Harvard School of Public Health says 6 oz. of salmon has 18 g of total fat and 4 g of saturated fat.
Salmon has purine content, which can cause problems in people sensitive to purines. Excess accumulation of purines can lead to conditions like gout and formation of kidney stones. Thus, people with gout or kidney problems should avoid consuming salmon. Salmon is seen to cause allergic symptoms in some people. The symptoms can be in the form of skin rash, itching, hives, and swelling of the tongue, lips, throat etc.
Salmon and fillets are available in almost all the supermarkets in Oman. Salmon may be baked, grilled, fried, smoked and even served raw as sushi. It is better not to overcook salmon because omega 3 fats can be destroyed by exposure to air, light and heat, but freezing salmon will cause minimal loss. Common herbs that complement salmon include dill and rosemary.
Thus salmon is a heart-healthy fish and we can give protection to our heart by eating salmon just twice a week.
— The writer is a dietician at Atlas star
Medical Centre, Al Khuwair, Muscat