Healthy Food Series – Salmon

Hey Everyone!

It’s time for the weekly Healthy Food Series on iScriblr. Post missing on last week’s ritual of addressing a “super-food” every Tuesday, it’s time for me to buckle up and be a little more accountable “health-wise!”

Beyond a shadow of doubt, eating healthy is one of the most inspired thing that you can do for your body and mind! It’s SIMPLE – The foods you choose to eat every day determine how you’ll feel and appear that day. Yes, you ARE what you EAT! Keeping up with the fad of being cognizant of the health benefits and clean regime, here comes my newest aid to a “healthful lifestyle”.

Our star of the day for Healthy Food Series is  – SALMON!

Grilled Salmon with Rice and Veggies!

History – Salmon’s history as a food item is as appealing as the food itself. (Did I mention that being a pescetarian is the latest amendment to my well-being module!) The word Salmon, comes from the Latin salmo, which later became samoun in Middle English. In olden days, many Native American tribes depended heavily upon Salmon in their diet, thanks to it’s high vitamin and Omega 3 contents. Interestingly, the early European settlers swiftly got tired of the Salmon-rich diet, with many indentured servants actually having a clause written into their contracts restricting salmon meals to only once a week! (Intriguing!) Geographically, Salmon was abundant on both the East and West coasts of America. The waters of the Northwest are particularly abundant with Salmon, where it is known as “Alaskan turkey.” In Hawaii, it is “lomi-lomi”, a food which is highly prized. Historically, New England first began canning Salmon in 1840, shipping it all the way across the country to California. However, by 1864, the tables were turned, with California supplying the east with canned Salmon. Sadly, the waters of the East became “fished out” so bad – that today all Atlantic Salmon comes from Canada or Europe.
Thanks to the “super food” fad, Worldwide, commercial Salmon production exceeds one billion pounds annually, with about seventy percent coming from the aquaculture Salmon farms.

Nutrient Content – Serving Size : 4 ounce (113.40 grams)

Vitamin B12 : 236 percent DV
Vitamin D : 127 percent DV
Selenium : 78.3 percent DV
Vitamin B3 : 56.3 percent DV
Omega-3 fatty acids : 55 percent DV
Protein : 53.1 percent DV
Phosphorus : 52.1 percent DV
Vitamin B6 : 37.6 percent DV
Iodine : 21.3 percent DV
Choline : 19.2 percent DV
Vitamin B5 : (18.4 percent DV
Biotin : 15.1 percent DV
Potassium : 14 percent DV

Note : This chart details the %DV (percent Daily Value) that a serving of Salmon provides for each of the nutrients. DRI/DV>=75% means that the food is Excellent, DRI/DV>=50% means that it is Very Good and DRI/DV>=25% means that it is Good. (Data as per the World’s Healthiest Foods Rating)

Health Benefits – Salmon’s nutritional content makes it one of the world’s healthiest foods! Here are some amazing health benefits of Salmon –

1 Salmon is rich in high-quality protein. These protein plays a number of important roles in the body, including helping our body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process. Statistically, Salmon provides 22–25 grams of protein per 3.5 ounce serving making it an optimum protein contributor.
2 Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health.
3 Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them. As for how much fish to eat – consuming at least two servings of Salmon per week can help meet your omega-3 fatty acid needs.
4 As per studies, frequent Salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy and decrease the risk of age-related memory problems.
5 Interestingly, consuming Salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat. Research suggests that the omega-3 fats in Salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals.

Note : Fish, such as Salmon, are among the eight food types considered to be major food allergens in the U.S., requiring identification on food labels. PLEASE BE SURE OF YOUR ALLERGY CONDITION and PROMINENCE before trying this “super-food” out!

Recipe – The best ways to cook Salmon is by using methods that will keep it moist and tender. Remember that Salmon can be easily overcooked and become dry, so be sure to watch your cooking times.

1 1⁄2 lbs Salmon steaks or 1 1⁄2 lbs salmon fillets
2 tablespoons lemon juice
3 garlic cloves, minced
1 teaspoon salt
3 tablespoons olive oil
1 teaspoon pepper
3 teaspoons cajun seasoning

1 Mix all marinade ingredients and pour over Salmon. Marinate for 1 hour. Place fillets over medium hot coals. (Fun Fact – This recipe is influenced by the Alaskan way of healthy-cooking!)
2 Grill for 3 to 4 minutes on each side. Serve it up with sautéed fresh greens like peas, beans and asparagus. You may spice it up by adding red pepper flakes. (Recipe inspired by
3 In case, you are not comfortable with using coals, you may choose to grill the Salmon instead. Preheat the grill to medium heat and lightly oil the grill grate. Place salmon on the preheated grill, and discard the marinade. Cook Salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

Tip : Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier. Also note that it is best to grill Salmon on an area without a direct flame. Extra care should be taken when grilling, as burning can damage nutrients and create free radicals that can be harmful to your health.

Why You Should Try Salmon – As per  – “Salmon is a nutritional powerhouse that provides several impressive health benefits. Consuming at least two servings per week can help you meet your nutrient needs and reduce the risk of several diseases. In addition, Salmon is tasty, satisfying and versatile.” Including this fatty fish as a regular part of your diet may very well improve your quality of life!

Here’s to clean living and a healthy lifestyle! Cheers!



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