Salmon has a versatile flavor and it is the principal source of some rare nutrients which boost performance. It can be cooked really easy and it can even be consumed raw. However, not all salmon is the same. The fattiness, the flavor and the nutrients depend on where and how the salmon lived.
Astaxanthin: Anti-aging Food Coloring of Nature
The food’s color speaks volumes about it and salmon is by no means exception. Just observe the pictures further down. The salmon presented on the left picture is an Alaskan sockeye which is wild-caught, while the one on the right picture is a farmed one. The sockeye has vigorous red color while the farmed is really pale. The red color of the sockeye is due to astaxanthin, which is a red molecule which is found in plankton, krill, and algae. Astaxanthin is really powerful. Here are some of its properties:
- A powerful anti-inflammatory and antioxidant
- Improves the blood flow
- Protects the mitochondria cells by strengthening their membranes and keeping away damaging oxygen species
- Increase the production of mitochondrial energy
- When it is used as a supplement it strengthens toleration beyond 50 %, as stated in a study which was sponsored by a company for astaxanthin supplements, so this results are questionable.
Wild salmon is rich is astaxanthin because of their diet. Farmed salmon consume pellets of food which do not have natural astaxanthin. Many commercial versions of astaxanthin can be found in petrochemicals like coal and they are chemically different from the natural astaxanthin. Farmers also feed fish with fish oils and fish meal that are at danger for mercury and dioxin contamination. However, nowadays farmers tend to lower the contamination from heavy metals and replace the meal and the oils with vegetable oil, corn and soy protein. However, salmon are not supposed to eat corn and soy and because of this the quality of the meat is worse and farmers have to give them antibiotics to keep the salmon healthy. Additionally, the vegetable oils reduce the content of omega-3 fat in salmon meat.
The Amount of Mercury in Salmon
Both FDA and EPA have been analyzing the amount of mercury in fish and the salmon that is wild-caught has a really low risk of contamination from mercury. They say that it is safe to eat salmon several times a week.
Which Wild Salmon is The Best?
It depends on your need of nutrients.
- Sockeye salmon is rich in vitamin D, cholesterol and astaxanthin. This type of salmon is not easily farmed because of their unusual diet of plankton. Sockeye is also rich in omega-3 fats and has a very strong flavor.
- Chinook or king salmon has almost twice as much omega-3 fats as other species of salmon. Chinooks live in deep, cold water. What keeps them from freezing is the high amounts of omega-3 fats. Be careful when you buy this type of salmon because it can be farmed.
- Pacific Coho type of salmon is an excellent option. It is rich in fat and also in Vitamin D and omega-3s.
How to PrepareYour Salmon
Smoked salmon has a wonderful taste, however smoking meat makes histamine, which can lead to inflammation given you are sensitive to it. Try a cold-smoked salmon if you can find one. Omega-3 is better preserved when the temperature is lower.
If you purchase your salmon raw, take a look at this recipe.
A Recipe for Perfect Parchment Baked Salmon
This recipe is for 2 helpings. Make sure not to overcook it.
- 2 fillets from wild salmon which are center-cut (8 ounces each)
- 1 teaspoon of Bulletproof Brain Octane oil( use coconut oil or MCT if you like)
- 1 tablespoon of unsalted grass-fed butter
- Sea salt
- 1 tablespoon of grinded fresh herbs (dill, parsley or chives)
- Lemon for garnish
- Heat your oven to 320 o F.
- Put the salmon on a wax paper on a tray for baking. Apply oil on the fillets, then add the sea salt then put the butter at the top.
- Cloak the fish with the parchment, fold and tuck the seams to make sure the steam remains there.
- Bake around 18 minutes till your salmon is medium-rare. Scatter the herbs and trickle some lemon.
Source: the hearty soul.com
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