Dukan Diet 100 Healthy Foods: Salmon

Salmon is one of the foods that makes the list of 100 healthy foods that can be eaten in the weight loss phases of the Dukan Diet and most people probably know that oily fish like salmon is good for us to eat but I don’t think that there are many of us who know just how good it is.

The different types of salmon

What I didn’t know until I started researching for this post was that the different types of wild salmon are slightly different nutritionally and that farmed salmon and tinned salmon are different again.  The information that you get from the various websites does appear to be interest based, with those promoting wild salmon saying how much better this is than farmed and those promoting farmed salmon doing the opposite. Based on the information I’ve read wild salmon has the edge nutritionally, but it isn’t always available and sometimes your budget may not be able to stretch that far so don’t let that put you off eating farmed or tinned salmon as they are not very far behind.  In fact one benefit that tinned salmon has over any fresh salmon apart from the price is the calcium content, as the canning process means that you are able to eat the calcium rich bones.

What nutrients does salmon contain

One of the most well known health benefits of salmon is its high omega-3 fatty acid content but not everyone knows that salmon contains two types of these fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).  It is also high in protein and is what is known as a complete protein as it contains all of amino acids that our bodies require.  It is also an excellent source of vitamin D and some but not all of the various vitamins B and the minerals selenium, zinc, iron and phosphorus.

What health benefits can salmon provide

  • Anti-inflammatory

The omega 3 fatty acids are converted into three different compounds that reduce inflammation helping to ease painful joints, reducing the symptoms and even possibly delaying the advance of Rheumatoid Arthritis and other inflammatory diseases.  These anti-inflammatory properties also work to reduce inflammation in our arteries and digestive systems.

  • Healthy bodies

The high protein content of salmon provides us with lots of the vital amino acids needed to repair  and maintain all the cells in our bodies.

  • Protection from Cancer

Both vitamin D and omega 3 fatty acids have been shown to reduce the risk of breast cancer, prostate cancer and colorectal cancer, whilst omega 3 fatty acids have also been seen to reduce blood cell and lymph cell cancers like, nonHodgkins lymphoma, and leukemia.

  • Healthy Heart

Apart from the ability to repair and reduce inflammation of our arteries as already mentioned eating salmon has been linked with a decreased risk of many cardiovascular conditions including, heart attacks and arrhythmia.  The omega 3 fatty acids reduce cholesterol levels and high blood pressure and prevent the hardening of the arteries and the formation of blood clots.

  • Healthy Brain and Nervous system

Our brains are very high in fat and omega 3 fatty acids help improve our memory, protect our nervous system from the damages of aging and can help treat and possibly prevent conditions such as Alzheimer’s and Parkinson’s disease.  Salmon can even act as an anti-depressant relaxing the brain.  The healthy arteries and prevention against blood clots reduces the risk of suffering a stroke.

  • Healthy Eyes

Salmon can help prevent dry eyes, macular degeneration and just keep the eyes in all round better condition for longer.

  • Healthy Metabolism

The selenium, vitamin D and omega 3 fatty acids all help the body to improve the use of insulin helping your body to absorb sugar at a higher rate increasing your metabolic rate.  This improved use of insulin may also protect against the onset of diabetes.


2 Responses to “Dukan Diet 100 Healthy Foods: Salmon”

  • Denise on September 28, 2011

    I LOVE Salmon but rarely eat it.. now that I’ve started this diet, it’s on the menu twice per week! I love the tarter sauce recipe too, it goes well with the salmon.

    • Amber on September 28, 2011

      Hi Denise

      If you can incorporate healthy foods that you like into your diet you will be much more likely to stick to it.

      Best wishes


Leave a Reply

Your email address will not be published. Required fields are marked *

Comment moderation is enabled. Your comment may take some time to appear.