The fact that Salmon’s a superfood should come as no surprise, and how it performs its magic might astound you. Salmon is an oily fish that contains healthy fats. It supports cardiovascular health and lowers cholesterol levels.
Cooking Salmon in the traditional method of deep frying can degrade its nutrients. Do you own an air fryer? If yes, in this article, you will find tips on how to air fry salmon. It will make your Salmon healthier while preserving its nutrients.
Health benefits of consuming Salmon
1. Rich in omega-3 fatty acids
Omega-3 fatty acids are abundant in Salmon, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). A 100 g portion of Salmon contains 2.3 g of long-chain omega-3 fatty acids.
Several impressive health benefits of EPA and DHA are: they reduce inflammation, lower blood pressure, reduce cancer risk, and improve the function of the arteries. More importantly, studies have shown that the omega-3 fats found in fish can raise body levels of these fats exactly as fish oil supplements.
Omega-3 fatty acids tend to break down when overheated. Air frying Salmon can help preserve these nutrients so that you can achieve maximum benefits from the fish.
2. Excellent source of lean protein
Aside from essential nutrients, our bodies need protein because it forms bones, muscles, cartilage, skin, and blood. It helps build and repair tissues after an injury, safeguard bone health, and maintain muscle mass when losing weight. Additionally, it increases bone density and strength and maintains a healthy metabolic rate.
Salmon contains a lot of lean protein. It has 26 grams of protein in a 100 g serving, which fills you up, curbs your cravings, and keeps you satisfied with a lower saturated fat content than meat.
3. Great source of Vitamin D and B12
Vitamin D is found abundantly in Salmon. It is an essential nutrient that you can get via sunlight and certain foods. It aids calcium absorption and boosts immunity.
Another vitamin that Salmon is rich in is vitamin B12 and B3.
Vitamin B12 is an essential nutrient that should be present in ample quantities in the body. Its deficiency can lead to weakness, fatigue, loss of appetite, and constipation.
Vitamin B3 (niacin) plays a vital role in the functioning of body cells.
4. Contains antioxidants
The pink color of Salmon is due to a carotenoid antioxidant called astaxanthin. Free radicals are a source of several chronic diseases in the body, and antioxidants help fight them. Astaxanthin does not convert to retinoid in the human body as other carotenoids do. It is a natural antioxidant that prevents cardiovascular disease, immune disorder, inflammatory disease, and neurodegenerative disease.
Easy method for air frying Salmon
A common question among air fryer owners is, “How to air fry Salmon?” The simplest method is to mix together a small amount of olive oil, garlic, paprika, salt, and thyme in a bowl. Spread the mixture over the Salmon and arrange it in the air fryer basket. Now set the air fryer’s temperature at 400°F and cook for 10 minutes. Voila! Your air-fried Salmon is ready.
Conclusion
Salmon has several impressive health benefits; therefore, it is called a nutritional powerhouse. You can reduce the risk of several diseases by eating two servings per week and meeting your nutrition needs. Diet and overall eating habits are the most critical factors in preventing disease. It’s better to eat a varied diet than concentrate on one food.
