Salmon Savvy

Learn how to make the most of this muscle-building super-fish
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Question:

I eat salmon a few times a week. Is there any nutritional difference between the forms, such as smoked and raw?

Answer:

Fish is one of the healthiest foods and one of the best bets for bodybuilders. In fact, the American Heart Association recommends eating it (particularly fatty varieties, such as salmon) at least two times a week. Fatty fish is high in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s benefit the hearts of healthy people and those at high risk of — or who have — cardiovascular disease.

When it comes to protein,salmon holds its own compared with other food sources such as beef. However, salmon delivers the nutrient without a lot of saturated fat. For example, a six-ounce serving of cooked farm-raised Atlantic salmon has 38 grams (g) of protein and a little more than 4 g of saturated fat; a same-size serving of porterhouse steak has just 2 g more protein, but four times the saturated fat.

Ounce for ounce, the nutritional content of salmon is altered only minimally by different preparation methods. However, bodybuilders may want to avoid lox (smoked salmon) when trying to cut up, as the high sodiumcontent may hinder those efforts. Canned salmon is also higher in sodium, but some brands offer varieties without added salt. It’s important to note that the values in the chart do not take into account additions that can increase fat and salt content. For example, using soy sauce on sashimi will raise the sodium level significantly, and broiling salmon in butter will add calories and saturated fat. Keep enjoying this pink protein powerhouse in your diet. Just be sure to prepare it using methods that don’t compromise its nutrition. - FLEX

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