Next time you are preparing your own salmon dish and considering to remove the skin, you might have to think twice because there are actually multiple health advantages of eating salmon skin as well as health Benefits of Salmon
Nutrition in Salmon Skin
Generally, salmons contain a high concentration of a substance named omega-3 polyunsaturated fatty acids, or just known as healthy fats (yes, not all fats are bad). A 100-gram portion of salmon carries 2.3 grams of long-chain omega-3 fatty acid, while a wild salmon with an equivalent weight carries 2.6 grams.
The skin of salmon stores a higher concentration of these fatty bits. Two imperial types of the healthy fats (namely, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)) are, in fact, not produced by our bodies, therefore they need to be consumed regularly.
Here are the health benefits of salmon skin – The moderate consumptions of these fats provide extensive benefits listed below.
1. Chronic diseases
The world we are living in now has more people suffering and dying from chronic diseases, such as heart attack, diabetes and stroke, than accidents and infectious diseases. People with high cholesterol are more likely to develop chronic diseases, and this occurs genetically and from excessive consumption of bad fats. Also read about this Health Benefits of Chum Salmon
2. Diabetes Prevention
Omega-3 consumption is linked to reducing triglycerides and bad cholesterol that play a role in the process of chronic diseases. In diabetes, the regulation of glucose or sugar in our body is tampered due to a condition called insulin resistance. For this, you may also want to try Health Benefits of Almonds for Diabetes
3. Low the Cancer Risks
Omega-3 fatty acids are believed to slow down the process of that condition and therefore control blood sugar level to some extent. Additionally, omega-3 consumption is claimed to lessen the risk of cancer, including colon, prostate and breast cancer.
4. Improve mood and brain function
Omega-3 is an essential nutrient for the brain. Our brain carries a huge responsibility in controlling the functions of all other organs in our body, regulate mood and sleep, and obviously maintain cognitive function such as thinking and making decisions.
5. Low the Risk of Alzheimer
This food is one of the Ways to Prevent Alzheimer and Dementia. Adequate omega-3 intake has been claimed to preserve all these crucial functions of the brain, by improving sleep, relieve symptoms of depression and delay the risk of developing Alzheimer’s.
It is even believed to be critical for brain growth during pregnancy and brain development in infants, thereby improving cognitive ability and decrease mental-health associated conditions such as ADHD (Attention-Deficit Hyperactive Disorder) and autism.
6. Strengthen bone and joint
There are numerous people who are affected by bone and joint diseases such as osteoporosis and arthritis. These conditions affect people’s lives as they have difficulty in performing simple daily tasks such as walking, dressing themselves up, and basically everything that involves moving their body.
Studies point out that omega-3 consumption may improve bone strength by amplifying the amount of calcium in bones.
7. Eye health
The eye has a vital structure that is enriched with nerve cells, called the retina. It has a crucial function of interpreting what we see, by sending signals to the brain through nerve fibers. DHA, a type of omega-3 that was mentioned, is a major component of the retina. Also read: Benefits of Tomatoes for Eyes Health
As we age, the retina begins to degenerate and DHA will reduce in amount. Significant decrease of DHA has been associated with an increased risk of a condition called macular degeneration, which leads to permanent blindness. People who are prone to developing this condition may take preventive measures by taking regular supplementation of omega-3 fatty acids. Thus, there are many health benefits of salmon skin.
8. Overall Health
Although it has been clearly established that the omega-3 itself is a crucial component for the body and that all the previously mentioned health benefits of salmon skin have been scientifically proposed, there are many other studies who failed to prove some of these statements.
Hence, the hard facts related to the health-related benefits of omega-3 in salmon skins are yet to be verified. It is too hasty to especially believe that high and regular intake of omega-3 will achieve cure for complex chronic diseases without the required prescribed medications from health professionals.
Health Risks of Salmon Skin Consumption
Additionally, other than the unfavorable taste of salmon skins, the improper method of cooking and consumption comes with caution. When salmons swim and feed on other animals that are contaminated, there are potentially toxic substances that may accumulate in the skin, which acts as a barrier.
Common examples of these substances are PCB (polychlorinated biphenyls) and methylmercury which pose serious health complications especially to fetuses, babies, and children. Prolonged exposure and intoxication of these pollutants in pregnant women may give rise to developmental and neurological problems in their babies and children and may even cause death. The complication that may result manifest as paralysis and intelligence deficit.
Other worrying side effect of consuming omega-3 supplement is the increase of bleeding. However, this tends to happen in individuals with certain blood conditions, or people who are taking medications that increase the risk of bleeding.
There is no official recommended intake of salmon skin, as the harm and benefit of its consumption is still being weighed. However, for omega-3 itself, which may be derived from other sources such as fish oils. The reommended intake for people with heart diseases is 1 gram daily, while people with healthy conditions may take up to 4 grams a day. However, it is best to consult to a doctor before taking these supplements.
Now that you are aware of the potential benefits and harm of salmon skin, you may choose to enjoy it as a topping to your sushi as well as maintaining your health in the long term, or save yourself from the risk of getting chemical intoxication.