60 healthy salmon recipes
Here you´ll find 60 healthy salmon recipes.
Salmon appearance varies greatly from species to species. Species like chum salmon are silvery-blue in color while some have black spots on their sides, like the Atlantic salmon. Still others, like the cherry salmon, have bright red stripes. Most of these species maintain one color when living in fresh water, then change color when they are in salt water.
Lower blood pressure
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams.
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, and improving the function of the cells that line your arteries.
A 2012 analysis of 16 controlled studies found that taking 0.45–4.5 grams of omega-3 fatty acids per day led to significant improvements in arterial function.
Great Source of Protein
Salmon is rich in high-quality protein.
Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process.
A 3.5-ounce serving of salmon contains 22–25 grams of protein.
Lowers blood pressure
Salmon contains more potassium than an equivalent amount of banana, which provides 10% of the RDI.
Potassium helps control your blood pressure. It also reduces your risk of stroke.
A large analysis of 31 studies found that supplementing with potassium significantly reduced blood pressure, especially when added to a high-sodium diet.
One of the ways in which potassium lowers blood pressure is by preventing excess water retention.
One study found that restricting potassium led to an increase in water retention and blood pressure in healthy people with normal blood pressure.
Protect bone health
3.5 ounces of salmon provide 59–67% of the RDI of selenium. Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease.
Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral.
One study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than those who consumed fish oil capsules containing less selenium.
May Reduce the Risk of Heart Disease
Eating salmon on a regular basis may help protect against heart disease.
This is due, in large part, to salmon’s ability to boost omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood, in relation to omega-3s.
Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases.
In a four-week study of healthy men and women, consuming two servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels.
Also, consuming salmon and other fatty fish has been found to lower triglycerides and raise levels of omega-3 fats more than fish oil supplements do.
May Benefit Weight Control
Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full.
In addition, your metabolic rate increases more after eating protein-rich foods like salmon, compared to other foods.
Research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals.
In addition, salmon is fairly low in calories. A 3.5-ounce serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories.
Love salmon!! It is a part of my current diet! Thank you for the recipes.
You´re welcome :D
So many good ideas!
Thank you! I’m glad you like it 😉
[…] For the next day, I suggest you: Salmon. Read my blog about the salmon health benefits. […]