Superfood: A comprehensive look at the benefits, nutritional value, caloric content, and best pairings of salmon!
Health2024-09-20
8 Mins Read
Many of us have enjoyed various dishes featuring salmon, which not only holds a significant place in the culinary world but also the only fish to be designated as a ‘superfood’ in the realm of healthy eating. Rich in vitamins, minerals, and antioxidants, salmon is also an excellent source of high-quality protein and offers numerous cooking possibilities. It provides essential nutrients for the body while maintaining satiety, making it a favorite among women, office workers, and fitness enthusiasts alike.
Why is salmon so beloved? How does it stand out among the many types of fish? Today, we will delve into the nutritional value of this ‘superfood’, its health benefits for different groups, and offer tips on choosing and consuming salmon. Additionally, we'll provide five recipes to help you fully appreciate understand this delicious ingredient. Whether you're tracking your calorie intake or looking for tasty salmon dishes, salmon will surely meet your needs and cravings!
Nutritional value of salmon
1. High-quality protein
Salmon is an excellent source of protein, providing approximately 20 grams of protein per 100 grams. Protein is crucial for tissue repair and muscle building, making it ideal for those needing increased protein intake, such as fitness enthusiasts and athletes.
2. Omega-3 fatty acids
Salmon is rich in Omega-3 fatty acids, particularly EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). These healthy fats are vital for heart health, helping to lower blood pressure, reduce the risk of blood clots, and improve blood lipid levels. Each 100 grams of salmon contains about 2-3 grams of Omega-3 fatty acids, a level unmatched by many other foods.
3. Vitamin D
Salmon is one of the few natural sources rich in Vitamin D. Vitamin D is essential for bone health, promoting calcium absorption, and preventing osteoporosis. Each 100 grams of salmon provides about 570 IU of Vitamin D, which is crucial for maintaining bone health and supporting the immune system.
4. B Vitamins
Salmon contains a range of B vitamins, including B6, B12, and niacin (B3). These vitamins play significant roles in energy metabolism, red blood cell formation, and nervous system health. Each 100 grams of salmon can provide about 30% of the daily required amount of Vitamin B12, which is important for preventing anemia and supporting nervous system function.
5. Minerals
Salmon is rich in several minerals, including selenium, magnesium, and calcium. Selenium is a powerful antioxidant that helps protect cells from free radical damage; magnesium supports normal muscle and nerve function; and calcium is vital for bone and dental health. Each 100 grams of salmon provides about 30% of the daily required amounts of selenium and magnesium.
6. Antioxidants
The astaxanthin (a natural red pigment) not only gives salmon its striking orange-red color but also provides antioxidant properties. This natural antioxidant helps reduce oxidative stress, protects cells from damage, and may help reduce inflammation and improve skin health.
Benefits of salmon
General adults
- Cardiovascular health: Rich in Omega-3 fatty acids, salmon helps lower blood pressure, reduce heart disease risk, and improve blood circulation.
- Anti-inflammatory effects: Omega-3 fatty acids help reduce inflammation in the body, combating chronic diseases.
- Brain function: DHA (another Omega-3 fatty acid) positively impacts cognitive function, memory, and concentration.
- High-quality protein: Provides rich protein that aids in muscle repair and strengthens the immune system.
Pregnant women
- Fetal development: Omega-3 fatty acids are crucial for fetal brain and visual development, promoting the health of the fetal nervous system.
- Reduced risk of premature birth: Consuming adequate amounts of salmon can help lower the risk of preterm birth and low birth weight.
- Maternal health: Vitamin D helps enhance maternal bone health, preventing osteoporosis during pregnancy.
Children
- Brain development: DHA-rich salmon boosts children’s intelligence and learning abilities, positively affecting brain development.
- Vision protection: DHA also helps protect children’s vision and prevent vision problems.
- Immune support: High-quality protein and nutrients in salmon strengthen the immune system, preventing viral or bacterial infections and maintaining overall health.
Older adults
- Cognitive function: Omega-3 fatty acids in salmon help protect against cognitive disorders.
- Bone health: Rich in vitamin D, salmon helps maintain bone health in the elderly and prevents osteoporosis.
- Joint health: Anti-inflammatory effects can alleviate joint pain and stiffness, improving mobility.
Athletes and fitness enthusiasts
- Muscle recovery: High-quality protein aids in muscle repair and growth, supporting post-exercise recovery.
- Endurance: Omega-3 fatty acids help reduce muscle damage and fatigue after exercise.
- Cardiovascular health: Maintaining heart health is crucial for athletes, and Omega-3s in salmon contribute to improved cardiovascular health.
Diabetics
- Blood sugar control: Omega-3 fatty acids can improve insulin sensitivity, which aid in blood sugar control.
- Reduced inflammation: Omega-3s also help combat inflammation associated with diabetes and prevent complications.
Calorie analysis of salmon*
Salmon is a nutrient-dense and low-calorie food, making it ideal for those looking to manage their weight. However, it's important to note that different cooking methods can affect the calorie content of salmon.
- Raw (206 kcal): This method retains the original caloric value of salmon without adding extra fat.
- Pan-fried (Butter or Olive Oil) (250 to 300 kcal): Cooking with butter or olive oil adds extra calories. It’s advisable to use a minimal amount of oil to avoid excessive calorie intake.
- Baked (230 kcal): Slightly healthier than frying, but still higher in calories.
- Steamed (200 kcal): This method preserves the natural flavour of salmon and avoids adding extra fat, making it a low-calorie option.
*Calories per 100 grams
Salmon consumption recommendations
- Portion control: Aim to consume about 100 to 150 grams of salmon per meal to manage calorie intake.
- Choose healthy cooking methods: Prefer steaming, baking, or eating raw salmon over frying, which adds extra calories.
- Pair with low-calorie ingredients: Combine salmon with low-calorie, high-fibre vegetables or whole grains to increase satiety and lower overall meal calories.
- Avoid high-fat condiments: Opt for healthy seasonings like lemon juice and herbs instead of high-fat options, such as cream or excessive olive oil.
Best pairings for salmon
To maximise the health benefits and enhance the flavour of salmon, choosing suitable pairing ingredients is crucial. Here are five ideal pairings that are both healthy and delicious:
1. Leafy greens: Leafy greens such as spinach, kale, and Swiss chard are perfect complements to salmon. These vegetables ae rich in vitamins K and A, folate, and fibre, and when combined with the Omega-3 fatty acids in salmon, they help promote cardiovascular health and boost the immune system.
2. Antioxidant fruits: Berries like blueberries, strawberries, and red grapes, as well as oranges, are excellent sources of antioxidants. These fruits are rich in Vitamin C and antioxidants, which help neutralise free radicals in the body, reduce oxidative stress, and enhance the health benefits of salmon while adding flavour complexity.
3. Whole grains: Whole grains such as quinoa, brown rice, and oats provide high-quality carbohydrates that can provide sufficient energy and enhance satiety. They are also rich in fibre, B vitamins, and minerals, which enhance the nutritional value of your salmon dishes.
4. Legumes: Legumes like black beans, kidney beans, and chickpeas are excellent sources of plant-based protein and are high in fibre, iron, and potassium. The nutrients in legumes complement the protein and Omega-3 fatty acids in salmon, helping to maintain healthy blood sugar levels and support digestive health.
5. Herbs and spices Fresh herbs like rosemary, thyme, cilantro, and mint add flavour to salmon dishes while offering anti-inflammatory and antioxidant properties.
Five simple salmon recipes
1. Salmon with avocado slices and herbs
Ingredients: 150g salmon fillet, 1 avocado, (sliced), 1 tablespoon olive oil, 1 sprig fresh rosemary, black pepper and sea salt (to taste)
Instructions:
- Season the salmon fillet with olive oil, black pepper, and sea salt.
- Place the salmon in a preheated oven at 200°C (392°F) and bake for 10 to 15 minutes until cooked through.
- In the last few minutes of baking, lightly pan-fry the avocado slices with a small amount of olive oil.
- Arrange the baked salmon and pan-fried avocado slices on a plate and garnish with fresh rosemary.
Preparation time: 20 minutes
Calories: Approximately 300 kcal
2. Salmon with hummus
Ingredients: 150g salmon fillet, 1 cup chickpeas (canned or cooked), 2 tablespoons lemon juice, 1 clove garlic (minced), 2 tablespoons olive oil, 1/2 teaspoon ground cumi, black pepper and sea salt (to taste)
Instructions:
- Pan-fry the salmon fillet with olive oil and seasoning, cooking each side for about 3 to 4 minutes.
- In a food processor, blend the chickpeas, lemon juice, minced garlic, olive oil, and cumin until smooth.
- Serve the hummus on a plate with the cooked salmon.
Preparation time: 20 minutes
Calories: Approximately 320 kcal
3. Salmon with quinoa and roasted vegetables
Ingredients: 150g salmon fillet, 1 cup quinoa, 1 tomato (chopped), 1 cup broccoli (cut into small florets), 2 tablespoons olive oil, 2 cloves garlic (sliced), black pepper and sea salt (to taste)
Instructions:
- Cook the quinoa according to the package instructions.
- Place the tomato and broccoli on a baking tray, drizzle with olive oil, and season with black pepper and sea salt. Roast for 15 minutes.
- Meanwhile, pan-fry the salmon fillet with olive oil, cooking each side for about 3 to 4 minutes.
- Serve the cooked quinoa, roasted vegetables, and salmon on a plate, garnished with sliced garlic.
Preparation time: 30 minutes
Calories: Approximately 350 kcal
4. Salmon with orange and red onion salad
Ingredients: 150g salmon fillet, 1 orange (peeled and sliced), 1/2 red onion (thinly sliced), 1 tablespoon olive oil, 1 tablespoon vinegar, 1 teaspoon honey, black pepper (to taste)
Instructions:
- Brush the salmon fillet with a small amount of olive oil and bake in a preheated oven at 200°C (392°F) for 15 minutes.
- In a bowl, mix the orange slices and red onion.
- Make a dressing by combining olive oil, vinegar, and honey, then drizzle over the orange and onion mixture.
- Place the baked salmon on top of the salad and gently toss.
Preparation time: 20 minutes
Calories: Approximately 280 kcal
5. Japanese salmon rolls
Ingredients: 150g salmon fillet (cut into strips), 1/4 cup bonito flakes (optional), 4 sheets nori (seaweed), 1 avocado (cut into strips), 2 tablespoons soy sauce, 1 tablespoon vinegar, 1 teaspoon sugar
Instructions:
- Mix soy sauce, vinegar, and sugar to make sushi vinegar.
- Place the nori sheets on a bamboo mat, then arrange the salmon strips and avocado strips on top.
- Roll the nori tightly, then cut into small pieces.
- Garnish with bonito flakes and serve with the prepared sushi vinegar.
Preparation time: Approximately 15 minutes
Calories: About 250 kcal per serving
How to select and store salmon
Five key areas to check when buying salmon
1. Examine the appearance
- Colour: Fresh salmon should have a uniform bright red or orange colour. If the colour is too pale or uneven, it may indicate that the fish is not fresh.
- Texture: The flesh of the salmon should be firm and resilient. It should bounce back quickly when pressed with a finger.
- Surface gloss: Fresh salmon should have a natural sheen and a moist surface but should not be slimy.
2. Check the smell
- Fresh smell: Fresh salmon should have a mild oceanic smell or no noticeable odour. A strong fishy or sour smell may indicate spoilage.
3. Inspect the gills
- Gill colour: If buying a whole salmon, check the gills. Fresh salmon should have bright red or pink gills, free from mucus or discolouration.
4. Check the eyes
- Eye condition: Fresh salmon should have clear, bulging eyes, not sunken or cloudy.
5. Choose a reliable source
- Source credibility: Select salmon from reputable suppliers or supermarkets, and look for indications of origin and catch dates.
Storing salmon
1. Refrigeration
- Packaging: Wrap salmon in plastic wrap or place it in a sealed bag to prevent the fish from drying out or absorbing other smells in the fridge.
- Temperature: Store salmon in the refrigerator at a temperature between 0°C and 4°C. Refrigeration is suitable for short-term storage, generally up to 2 to 3 days.
2. Freezing
- Packaging: Use freezer-safe bags or wrapping paper to wrap the salmon, and label with the date for easy tracking.
- Temperature: Store salmon in the freezer at a temperature below -18°C. Freezing can preserve salmon for a longer period, usually 3 to 6 months.
3. Thawing methods
- Refrigerator thawing: Thaw frozen salmon in the refrigerator to maintain quality and flavour. This process usually takes 12 to 24 hours.
- Quick thawing: For quicker thawing, you can rinse salmon under cold water, but avoid using hot water as it can affect the texture and taste of the fish.
4. Post-cooking storage
- Refrigeration: Cooked salmon should be refrigerated within 2 hours and consumed within 2 to 3 days.
- Freezing: For longer storage, cooked salmon can be frozen, with a shelf life of 1 to 2 months.
5. Important tips
- Avoid refreezing: Do not refreeze and thaw salmon repeatedly, as it can affect quality and texture.
- Maintain cleanliness: Ensure hands, utensils, and surfaces are clean when handling salmon to prevent cross-contamination.
Salmon consumption risks
1. Mercury content
- Risk: Mercury levels in salmon come from its position in the food chain. Although salmon has relatively low mercury levels, excessive long-term consumption may pose health risks, particularly for pregnant women, fetuses, and young children.
- Prevention: Choose salmon from reputable sources and avoid overconsumption. It is recommended to eat no more than 2 to 3 servings per week, each serving not exceeding 150 grams.
2. Parasite risks
- Risk: Salmon may contain parasites (such as Anisakis) or bacteria. Consuming raw or undercooked salmon may increases the risk of infection.
- Prevention: Opt for salmon that has been frozen, as freezing kills most parasites. Ensure that raw or undercooked salmon is from reliable sources and meets food safety standards.
3. Allergic reactions
- Risk: Some individuals are allergic to salmon or other fish, which may result in symptoms such as rashes, swelling, or breathing difficulties.
- Prevention: Individuals with allergies should avoid consuming salmon.
Safety eating guidelines
- Choose processed salmon: Opt for salmon that has been deep frozen or tested to reduce the risk of pathogens and parasites.
- Avoid unknown raw sources: Ensure salmon comes from reliable sources and meets food safety standards.
- Cook properly: To eliminate parasites or bacteria, ensure salmon is fully cooked to an internal temperature of 63°C, which kills most pathogens.
Recommended salmon intake for different groups
1. Pregnant women
- Recommendation: Limit salmon intake to avoid excessive mercury consumption. Aim for 2 to 3 servings per week, with each serving not exceeding 150 grams.
- Note: Avoid raw or undercooked salmon to prevent parasite infections.
2. Elderly
- Recommendation: Elderly individuals can enjoy salmon in moderation, about 2 to 3 times per week, with each serving around 150 grams, to benefit from Omega-3 fatty acids and protein. Those with health conditions should consult their doctor for appropriate intake.
- Note: Ensure the source of salmon is reliable and free from parasites or contamination.
3. Children
- Recommendation: Children can eat salmon 1 to 2 times per week, with each serving about 100 grams, to provide necessary nutrients. For younger children, avoid raw salmon and opt for fully cooked fish.
- Note: Check the source of salmon to ensure it is safe and meets food safety standards.
Salmon: Breaking the stereotype that healthy food equals poor taste
Salmon, celebrated as a ‘superfood’ in the health world, boasts impressive nutritional benefits. Whether you're looking to boost heart health, enhance brain function, or find a high-quality source of protein, salmon has you covered. Rich in Omega-3 fatty acids and vitamin D, it not only supports overall well-being but also pairs wonderfully with a variety of ingredients to create delicious and visually appealing dishes.
Whether you prefer simple cooking methods or enjoy experimenting with creative recipes, this article aims to help you explore the numerous benefits of salmon and inspire new ideas for a healthy diet. Remember to choose fresh salmon from reliable sources, adjust your intake according to personal needs, and make salmon a delicious part of your daily meals. Enjoy the satisfying taste and rich nutrition that salmon brings!
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Information and materials provided is general in nature and does not constitute medical or health advice from AXA Hong Kong and is on an “as is” and “as-available” basis without representation and/or warranty of any kind, either express or implied. While AXA Hong Kong has taken reasonable care in providing such information and materials, they are not specific to your investment objective, financial situation, health or medical conditions or particular needs. No warranty or responsibility is assumed by AXA Hong Kong and our related or holding companies regarding non-infringement, security, accuracy, completeness, adequacy, reasonableness, fitness for a purpose or free from computer viruses in connection with the information and materials provided. AXA Hong Kong and our related companies and holding companies do not accept any liability for any loss, damage, cost or other expense, whether wholly or partially, directly or indirectly, arising from any error, inaccuracy or omission of the information and materials to the extent that such liability is not excluded by law.
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