Salmon, with its high omega-3 fatty acid content, makes for a great protein accompaniment to any meal. Dietitian Goh Qiu Le from Dietetic & Food Services, Changi General Hospital (CGH), shares more.
"If you are seeking high-quality proteins that also packed with omega-3 goodness then look no further; salmon’s your choice," advised
Dietitian Goh Qiu Le from
Dietetic & Food Services,
Changi General Hospital (CGH), a member of the
Essential fatty acids are 'good' fats
Essential fatty acids are fats that our bodies are unable to synthesise, and therefore must be obtained from our diet. Essential fatty acids serve to maintain structural integrity of our cells, and also support our brain and nervous system.
There are two groups of essential fatty acids:
Omega-6 fatty acids
Omega-6 fatty acids are found in large amounts in our everyday foods such as
grains, plant-based oils, eggs etc.
Omega-3, however, is often under-consumed.
5 Reasons why women need Omega-3
Benefits of Omega-3
The documented benefits of sufficient omega-3 intake include:
Heart health: lowers risk of cardiovascular diseases and stroke, reduction in triglyceride levels
Potential alleviation of cognitive decline in elderly
Pain reduction in individuals with rheumatoid arthritis
Omega-3 (EPA, DHA) is primarily present in cold-water fish, such as salmon, tuna, mackerel and sardines. The American Heart Association recommends
2 servings of fatty fish a week to meet our omega-3 requirements – one serving is around 100g cooked, which comes out to approximately a palm-sized portion.
Other health benefits of salmon
Apart from its rich omega-3 content, a serving of salmon (100g cooked) contains around 23g of protein. Protein is involved in muscle tissue and repair. We should
aim for 0.8g protein per kg bodyweight for adequate intake – this translates to 56g protein for a 70kg male.
Astaxanthin, an antioxidant, gives salmon its pinkish hue.
Benefits of antioxidants
While early research points towards its anti-inflammatory benefits in certain disease states (eg neurodegenerative and skin diseases), more studies need to conducted before conclusive associations can be drawn.
How effective are antioxidants in preventing cancer?
Try these yummy salmon recipes at home!
Flaked Seared Salmon with Herb Brown Rice Salad (Recipe by Chef Jimmy Chok)
Baked Salmon with Vegetables
Baked Salmon with Asparagus
Baked Salmon with Quinoa
Pan-seared Salmon Fillet with Nuts, Spices and Herbs