Pink salmon is a fish from the salmon family. It differs not only in a pleasant and delicate taste, but also in a rich composition of useful vitamins and minerals that have a positive effect on the human body. Adherents of a healthy diet are advised to include pink salmon in their diet at least once a week. This is necessary for the normal functioning of the brain, circulatory system, endocrine and other body functions. So, why is this fish so useful, who can include it in the menu, and who should refuse to eat it? Let's figure it out!
Nutritional value, calorie content and chemical composition
In terms of nutritional value, pink salmon is not inferior to other salmon. Red fish meat has a rich and balanced chemical composition, it contains a lot of protein, unsaturated fatty acids, vitamins and minerals. Especially useful are polyunsaturated fatty acids, they are also called "the elixir of youth." They slow down the aging process, as they promote rapid cell regeneration.
The high content of vitamin PP (niacin) regulates the functioning of the nervous system, improves metabolism and the digestive tract. Not every product can boast such a high content of this vitamin. In addition, pink salmon contains chromium, fluorine, chlorine, nickel, potassium, sodium and iron.
In pink salmon, not only meat is useful, but also caviar. It is rich in substances such as calcium, thiamine, riboflavin, phosphorus, fluoride, iron and potassium. Milk is considered no less useful. This food is also rich in protein, fat and amino acids. In addition, milk contains B vitamins, as well as C, A, E and PP. Salmon milk is considered the most beneficial of all fish species, as it contains compounds that activate the immune system.
Let's consider the chemical composition of fish meat, caviar and milk in more detail.
| Pink salmon | Calories per 100 g | Energy value (BJU) per 100 g | Vitamins per 100 g | Minerals per 100 g |
| Pink salmon meat | 147 kcal | Protein - 21 g Fat - 7 g carbohydrates - 0 g | A - 42 mcg D - 13 mcg D3 - 13 mcg E - 0.5 mg K - 0.5 g B1 - 0.1 mg B2 - 0.1 mg B3 - 9.6 mg B4 - 114.4 mg B5 - 1.2 mg B6 - 0.7 mg B9 - 5 mcg B12 4.7 μg | Calcium - 8 mg Iron - 0.5 mg Magnesium - 32 mg Phosphorus - 313 mg Potassium - 439 mg Sodium - 90 mg Zinc - 0.5 mg Selenium - 37.6 mg |
| Pink salmon milk | 90 kcal | Protein - 16 g Fat - 2.9 g Carbohydrates - 0 g | B1 - 185 mcg B2 - 330 mcg B12 - 27 mcg B6 - 711 mcg PP - 407 mcg C - 4.2 μg E - 0.866 mg | Calcium - 125 mg Magnesium - 11 mg sodium - 28 mg Potassium - 134 mg Phosphorus - 280 mg Iron - 2.9 mg |
| Pink salmon caviar | 230 kcal | Proteins - 31.2 g Fat - 11.7 g Carbohydrates - 0 g | A - 0.15 mg B1 - 0.35 mg B2 - 0.04 mg B3 - 9.2 mg B9 - 0.05 mg C - 1 mg E - 3.5 mg D - 0.008 mg | Sodium - 2000 mg Phosphorus - 600 mg Sulfur - 380 mg Potassium - 75 mg Magnesium - 37 mg Iron - 3.4 mg Fluorine - 0.4 mg |
Pink salmon is often consumed in a salty form, so the calorie content of such a product should also be known. In fact, it is not much different from fresh fish: 100 g of salted fish contains 169 kcal, 22.1 g of protein and 9 g of fat. The indicators have a slight difference.
Pink salmon is a tasty and healthy product that will benefit the body. But what exactly is this fish useful for?
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Human health benefits
All parts of pink salmon are equally beneficial for human health. In addition, the beneficial properties of fish do not change from the way it is cooked, so you should not worry that after frying, boiling or salting pink salmon will lose vitamins and other nutrients.
Composition
The chemical composition of red fish confirms the fact that the product is good for skin, hair and nails. The vitamins contained in pink salmon regulate the functioning of the nervous system and the digestive tract.
Unsaturated fatty acids deserve special attention (these are the same omega-3s that many have heard of), they help regulate blood sugar levels, and act as a powerful antioxidant. Their absorbent properties have a positive effect on the digestive tract and the immune system. Acids also slow down the aging process of cells, helping them to regenerate.
"Fish is rich in phosphorus, so you need to eat it regularly" - probably everyone has heard this phrase back in school. And this is a perfectly fair statement. Phosphorus is what fish contains a lot. In the form of phosphoric acid, this trace element is involved in the formation of enzymes, which in turn accelerate metabolism. But phosphorus salt, fluorine, potassium, sodium and zinc, which are also found in fish, help in building the skeleton. Thanks to this, bones become stronger and more elastic.
Pink salmon must certainly be present in the diet of people who have problems with the thyroid gland, since there is a sufficient amount of iodine in fish. Vitamin PP has a beneficial effect on the functioning of the gastrointestinal tract and on the nervous system, normalizes the functioning of the heart and blood vessels.
Caviar
Pink salmon caviar is an incredibly nutritious product that contains highly digestible proteins. Caviar is useful for people with atherosclerosis and low hemoglobin. Like fish itself, caviar has a positive effect on human vision, improves blood circulation and reduces the risk of blood clots.
Milk
Milk is another useful component of fish, which not everyone eats. But this product, due to its chemical composition, is no less useful than meat or pink salmon caviar. There are much more useful acids in this product, so people with heart problems should consume milk regularly. Protamines - proteins that make up milk serve as a source for the formation of amino acids, among which there is glycine. It stimulates the brain, so people with neurological problems should also include this product in their diet.
For male and female health
Red fish is good for both women and men. For example, if a woman uses the product at least 2 times a week, her hormones will stabilize and improve. Omega-3 fatty acids can relieve menopause symptoms and help fight depression during PMS. It is recommended to add pink salmon to the menu for painful menstruation. In addition, fatty acids have a good effect on skin color and hair structure. Pink salmon should be in the diet at least 1-2 times a week, this will provide not only good health, but also an attractive appearance.
For men, fish is useful in that it improves performance, increases the potency and activity of sperm.
During cooking, the fish loses some vitamins and minerals, but they are still present in sufficient quantities, and omega-3 is completely preserved.
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To preserve the beneficial properties of pink salmon as much as possible, use it in a salted (lightly salted) form. Smoked fish can be harmful. Despite the fact that almost all the nutrients are stored in it, it should be used with caution by people who have stomach problems.
Pink salmon and sports nutrition
Pink salmon occupies not the last place in sports nutrition. In terms of the amount of protein among fish, it is second only to trout.
Pink salmon is considered to be one of the top muscle building foods. There are several reasons for this red fish:
- It is a lean source of high quality protein. By eating fish, you can increase your protein intake and reduce the calorie content of your meal.
- Pink salmon contains fat useful for the body, which speeds up metabolism.
- Fish is rich in minerals that are used up intensively during periods of intense training - pink salmon will help you recover quickly.
- Pink salmon is quickly and easily absorbed.
In addition, there are vitamins in pink salmon that contribute to the rapid growth of muscle mass.
For those who are engaged in fitness and are trying to lose weight, fish will also become an assistant, since its fatty acids are well digested and do not accumulate in the body.
Pink salmon and diet
During the diet, pink salmon will be an excellent alternative to meat dishes. It is nutritious and satisfying, contains a lot of healthy protein, but at the same time its calorie content is low.
If you are on a diet and want to include pink salmon in your diet, you will surely have a question about how to cook it. Fish can be cooked in many ways, but not all of them are suitable for a diet. Let's take a closer look:
- Boiled pink salmon and steamed salmon are less high in calories and can be eaten even on the strictest diet.
- Pink salmon baked in the oven has a low calorie content, only 128 kcal per 100 g. And if you cook fish in foil, then all the useful substances will be fully preserved.
- Canned pink salmon will be useful only if it is cooked in its own juice, without the addition of oil, tomato and other additives.
But smoked, fried and salted pink salmon will have to be abandoned, since the product prepared in such ways will not bring any benefit, but will lead to edema, accumulation of carcinogens and salt in the body.
People who are looking to lose weight are wondering when to eat pink salmon to benefit. There are some tips to consider while dieting:
- Since the fish is digested well, but slowly, it is not recommended to eat it at night. It is ideal to consume the product 3-4 hours before bedtime. The best time to eat fish is lunchtime.
- Nutritionists do not recommend eating pink salmon more than twice a week. As a rule, this is enough to saturate the body with trace elements and vitamins.
- If you include pink salmon in the menu, then you need to choose the right side dish for it. For example, potatoes, mushrooms and eggplants will clearly be superfluous: they overload the dish. It is better to choose a side dish of boiled vegetables such as carrots, cauliflower, broccoli for pink salmon. Fresh vegetables are also suitable: bell peppers, tomatoes, cucumbers. For cereals, give preference to brown rice.
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With weight loss and proper use, pink salmon will not only benefit the body, but also improve well-being.
Harm to the body
Like any product, pink salmon also has harmful qualities. Excessive consumption can lead to active production of hormones and disruption of the thyroid gland.
There is also a risk of individual intolerance. Often there are people who are allergic not only to seafood, but to red fish. Therefore, when tasting pink salmon for the first time, take a small piece and wait for the body's reaction (it appears after 10-15 minutes).
Pink salmon has a beneficial effect on the digestive tract, but for people with digestive problems, it is better to refrain from eating salted and smoked fish. Also, do not include fish fried in oil in the menu, as it can adversely affect the liver. Fried foods are high in cholesterol, which builds up in the liver and clogs blood vessels. But people with heart problems should remove smoked pink salmon from their diet.
Advice! Control spices while cooking, as overly salted or peppery fish can lead to ulcers or gastritis.
The product should be carefully consumed by people who have an excess or intolerance to phosphorus or iodine.
Outcome
Pink salmon is a valuable and useful product that saturates the human body with nutrients. However, this fish requires careful attention to itself, as its excessive consumption can lead to serious consequences.
Pink salmon is a source of high-quality protein, which is so essential for muscle mass. And the fatty acids in fish contribute to weight loss. When used correctly, the product will help to establish many processes in the human body, including the work of the brain and nervous system.
Remember that the basis of health and well-being is a balanced and competent diet!
