7 reasons why must eat salmon

7 reasons why the salmon as soon as possible should be in your plate. And 2 unexpected and very delicious recipe with salmon as a bonus.

We were wondering what fish are the most useful. Salmon, as it turned out — among those that deserve to be on our plate in the “fish day” more than others. And it is not only very high in omega-3, what is known to all and that salmon usually praised the most. About this advantage we, however, still can not tell you more, but we will add that in addition to these unsaturated fatty acids in fish from the salmon family contains many other substances, not less valuable, but somehow neglected.

Likestory.net  hasten to correct the situation and explain what is the use of salmon.

7 reasons why must eat salmon
He is the source of protein

Although salmon is considered a fatty fish and is famous for its content of healthy fatty acids, it cannot be overlooked that it is also a protein product. 100 grams salmon 20 grams of protein, and one that is absorbed easily and almost completely, up to 95%. Meat protein with the same digestibility can not boast; besides, it is digested much longer than fish, which this process takes at most 2 hours. The most active and sports take note of this — the salmon will allow them to quickly get protein, “processing” which is not for the body extra load.

It improves brain function

In a small 100-gram serving of cooked salmon — at least 2 grams of omega-3, which is, incidentally, more than half of the daily norm of use of this substance. Given that for many people the diet is not as balanced to this rule to comply with, the salmon is a real godsend. To understand how important for the body of polyunsaturated fatty acids to which omega-3 is, change the subject and talk about our brain — or rather, about what it consists of. Hard to imagine, but 60% of this body fat, from which a large part of the same polyunsaturated fatty acids. Hence, it becomes clear why brain health is important to get them from food. A few years ago, a group of scientists led by the new Zealand Professor from Massey University have established that regular appearance in the diet of foods with omega-3 such as salmon, by as much as 15% increases the speed of the memory. And that’s a good reason to wonder if you are eating enough salmon!

It supports heart health and blood vessels

For this part of the salmon answer too much-vaunted us (and not only) of omega-3. Cardiovascular system, they benefit primarily because of lower cholesterol in the blood, in contrast to many types of meat that, on the contrary, its increase. And since he is the originator of the formation of plaque that can clog blood vessels and thus are a danger to life, the salmon can and should have in the prevention of atherosclerosis. Other problems with the heart and blood vessels — such as arrhythmia and hypertension is also likely recede. But only if you take it a rule to cook their own omega-3 rich fish at least two, and preferably three times a week.

7 reasons why must eat salmon

It replaces the antidepressants

Of course, not completely and not in all cases, but the effect is still similar. As found by researchers from the Ohio state University, a dish with salmon to eat the best stress — if your body will regularly get at least 2 grams of omega-3, you will be much less hectic (by as much as 20%, scientists say) and more resistant to external stimuli. With regard to the present depression, and with it the fatty acids included in the salmon, good. A large Norwegian study, which involved 22 thousand people, showed that symptoms of depression 30% less likely to occur in those who frequently eat foods containing omega-3. It was also found that the intake of this substance in the body greatly uplifting — so even those with no depression or serious stress, as a rule, no faces, salmon can also serve.

It is rich in vitamins

It may seem that this fish is only useful omega-3 and contains, but that, I hasten to please you, not. Salmon also has many vitamins, starting with B3, B6 and B12 (the latter, incidentally, 100 grams of salmon — more than 200% of the daily value) and ending with deficient vitamin D, which loses about a billion inhabitants of our planet. In fact, it is synthesized in the body under the action of sunlight, but even so, many feel his lack, to fill that can and should be adding to your diet foods with vitamin D. It is necessary for good immunity, quality of sleep, strong bones and muscles. So you had all this, cook salmon frequently, remembering that he is one of the best food sources of vitamin D. By the way, the record content of vitamin B12 in salmon will also do you good: it supports heart health and blood vessels, and protects against neurological disorders.

It provides the body with antioxidant protection

Like other seafood, salmon is an excellent source of selenium, which is itself to the antioxidants is not true, but is involved in the synthesis of one of them, responsible for protecting cell membranes from free radicals. Thus, 80% of the daily value of selenium, which we are able to give a small piece of salmon cooked for lunch or dinner, will contribute to strengthening the body’s protective functions and improving immunity. By the way, just that the value of selenium in the salmon for our health is not limited. It is also able to reduce the risk of inflammation of the joints and to resist cancer by slowing and even preventing the growth of malignant tumors.

7 reasons why must eat salmon

He maintains eye health

Salmon needs to appear more frequently in your dishes and in that case, especially if you care about your eyesight and the health of their eyes. Omega-3 in this fish reduces the risk of age-related diseases affecting the eye, and in the research we are talking about reducing it by as much as 60%. These fatty acids also help in combating dry eye syndrome. At the same time, benefit the eyes is an astaxanthin — is an antioxidant, which is salmon too, and that can provide our organ of vision protection.

We do not believe that these reasons did not convince you there is often salmon. But if you want to cook a piece now, below are some recipes that prove that meals salmon may well be very, very tasty.

1. Baked salmon with Orzo pasta

7 reasons why must eat salmon

THE COMPLEXITY OF THE RECIPE: 2\5
COOKING TIME: 25 MINUTES
NUMBER OF SERVINGS: 4

Ingredients
ORZO 120 g
GREEN PEAS 1 Cup
SALMON FILLET 500 g
LEEKS 2 stalks

1. Pour into a pan a little olive oil. Fry the Orzo in it for 1-2 minutes. Then pour the pasta is equal to or slightly greater amount of water. Increase the heat and cook Orzo until the product will not absorb moisture. At the end add peas and finely chopped leeks.

2. Divide salmon fillet into 4 portions and bake them in the oven at 180°C for 15-20 minutes.

3. Lay out all components of dishes on plates and serve. Baked salmon is ready!

2. Salmon in a grapefruit vinaigrette with watercress salad

7 reasons why must eat salmon

THE COMPLEXITY OF THE RECIPE: 2\5
COOKING TIME: 90 MINUTES
NUMBER OF SERVINGS: 4

Ingredients
SALMON FILLETS 650g
GRAPEFRUIT 1 PC.
CUCUMBER 1 PC.
WATERCRESS 1 bunch
BOILED RICE 2 cups
RICE VINEGAR ¼ Cup
OLIVE OIL ¼ Cup
BAY LEAF 2 PCs.
BROWN SUGAR 1 tbsp.
SALT ½ tsp

1. Put salmon fillet (above it in Bay leaves), divided into 4 portions, in a glass casserole dish, fill it with water to half the height of the fillet and place in oven preheated to 190°C, for 15 minutes. Ready fillet put on a plate.

2. Divide the grapefruit into slices, peel them from the shell, squeeze the juice from them. Add vinegar, oil, sugar and salt. Complete brine the oven bag and place the fillet pieces. Leave them in the fridge for one hour.

3. Soaked marinade salmon fill the plates, serve with rice, pulp of a grapefruit, chopped cucumber and watercress.

3. Salmon soup with corn

7 reasons why must eat salmon

THE COMPLEXITY OF THE RECIPE: 2\5
COOKING TIME: 40 MINUTES
NUMBER OF SERVINGS: 4

Ingredients
BUTTER 1 tbsp
ONION 2 PCs.
POTATOES 4 PCs.
CHICKEN BROTH 3 cups
KONSERVIROVANNOY CORN 1 ½ cups
BLACK PEPPER ¼ tsp
SMOKED SALMON 200 g
GREEN ONIONS 2 stalks

1. In a deep frying pan, melt the butter. Put into it chopped onion, a couple of minutes — potatoes, peeled and diced; fill it with broth.

2. When the mixture comes to a boil, reduce heat and leave on the pan for another 10 minutes — during this time the potato should be tender and soft. Add corn, continue cooking soup for another 5 minutes. Season with pepper and chopped green onions.

3. Ladle into soup bowls, put them in thinly sliced salmon.

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