How A lot Salmon Ought to I Eat Per Week?

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Salmon is a peach/pink fatty fish with a flaky consistency. Salmon comprises important protein and unsaturated fats, which have well being advantages. Low in mercury, you’ll be able to eat salmon several occasions per week and, based on the Well being Unit web site, you possibly can eat salmon up to 14 times per week.

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Health Benefits
Salmon is a part of the protein food group. Protein-based mostly meals sources contain amino acids, which work to create proteins within the body. These proteins are utilized in cells and tissue production. Salmon additionally incorporates unsaturated fats and omega-3 fatty acids. Omega-three fatty acids are considered essential because the body cannot make them and you’ll solely get them from food. Omega-three fatty acids scale back inflammation in the physique, which lowers the risk of creating diseases equivalent to coronary heart disease and arthritis. As well as, omega-3 fatty acids could assist lower cholesterol and blood pressure.

Servings per Week
The American Coronary heart Association recommends eating fatty fish, corresponding to salmon, at the very least two instances per week. The recommended serving measurement of fish is three.5 ounces cooked or three/four cup of fish flaked. To reap probably the most health benefits from salmon, prepare it by baking, steaming or grilling. The American Heart Association states that salmon incorporates two sorts of omega-3 fatty acids, which work to reduce the risk of heart illness.

Risks
Though salmon incorporates mercury, it’s at a low level. Recent or frozen salmon is mostly low in mercury with a measurement of zero.01 elements per million imply mercury focus in a 3-ounce serving. Cook your salmon fully before eating it to minimize contaminants. Buy wild salmon to attenuate the mercury content.

Issues
As a substitute of shopping for ready salmon, purchase recent or frozen salmon to get probably the most from the nutrients. For an added boost in polyunsaturated fat well being advantages, pour 1 tablespoon of olive oil onto your salmon after cooking it. Olive oil is excessive in unsaturated fats and works to reduce the risk of inflammation and coronary heart illness.

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