Salmon is a favorite here at Twin Lakes. In fact, we purchase nearly 3,000 pounds of salmon a year for our dining services. We serve it grilled, glazed, hot or cold, all year long.
It’s mild and flaky, delicious and tasty -- everything your taste buds want, and everything your body needs. What more can we say? We heart salmon! And here’s why:
4 Reason We Love Salmon
1. It’s a Mega Source of Omega 3s
Oily fish, such as salmon, are rich in omega-3 fatty acids, which help protect against heart attacks and stroke, control blood clotting and build cell membrane in the brain.
A 3.5-ounce 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. As for how much to eat, consuming at least two servings of salmon per week can help meet your omega-3 fatty acid needs.
Several studies back the healthy benefits of salmon. In one study, Dutch researchers followed Greenland Eskimos, known for an extremely low rate of coronary heart disease, for 20 years and found those who ate one or two fish meals a week had a 50 percent lower death rate from heart attacks than those who did not eat fish.
2. We Give it an A+ in B Vitamins
Salmon is an excellent source of several B vitamins, which produce energy, control inflammation and repair DNA. A 3.5-ounce filet of wild salmon contains the following recommended daily intake of these B vitamins:
- B1 (thiamin): 18%
- B2 (riboflavin): 29%
- B3 (niacin): 50%
- B5 (pantothenic acid): 19%
- B6: 47%
- B9 (folic acid): 7%
- B12: 51%
3. Brain Power Activated!
Salmon keeps the brain protected. Your brain is 60 percent fat, with two-thirds of that DHA, an omega-3 fatty acid primarily found in salmon.
DHA acts as a warm winter coat for your brain cells. And just like you wouldn’t want to leave your house in the winter without putting on a coat, you wouldn’t want to starve your brain cells of DHA.
DHA is critical for brain function and a healthy nervous system. It helps tell cells what to do and is essential for quick information transfer down the axon, the neuron’s highway.
Studies show consumption of the nutrient is connected to lower risk of depression, dementia and ADHD.
4. A Filet a Day Keeps the Wrinkles Away
You do not actually need to eat salmon every day to gain its healthy skin benefits. Eating salmon a couple of times a week provides a great source of protein -- one of the building blocks of great skin.
Protein and the essential fatty acids in salmon help nourish the skin and keep it plump and youthful.
Regular salmon consumption also increases your intake of calcitonin, a bioactive peptide protein. This particular protein found in salmon improves bone density and strength, along with helping in the treatment of osteoarthritis and other inflammatory joint conditions.
Enjoy a Smokin’ Snack
Don’t fret over grilling or baking a salmon filet on a weekly basis. Enjoy smoked salmon for a quick and tasty snack at any time.
Smoked salmon is easy to prepare as it needs no cooking. Purchase from the store and eat as a snack, serve as an appetizer or top off a salad.
Smoked salmon pairs well with sliced apples or pears, with cucumbers and crackers or on a bagel with cream cheese. Try this smoked salmon on cracker recipe:
Smoked Salmon on Crackers
Choose crackers of your choice. Spread cream cheese over each cracker. Slice up a cucumber and smoked salmon filet. Layer cheese, cucumber and salmon on a cracker. Enjoy as a snack, appetizer or light lunch.
- 10 oz. cold smoked salmon, sliced
- 30 crackers of choice
- 1 cucumber, sliced
- ½ brick of cream cheese
Start a healthy eating plan today by knowing what foods — and how much — older adults should be eating. Get tips on what to eat when facing some of the most common senior concerns, such as high blood pressure, high cholesterol and ‘I no longer want to cook.’ It’s never too late to change your diet and improve your health.