Health and Wellness

Benefits of Cashews on Your Health

Nutritionists often recommend eating a handful of cashews daily for anyone looking to improve their diet. This is because these nuts have an array of nutrients that perform multiple functions in your body. From shrinking cancer cells to relieving constipation, cashews are impressive foods that yield many health benefits.

Types of Nutrients in Cashews

Cashews are well-known for being sources of healthy, unsaturated fats. However, they also provide high levels of minerals like copper, magnesium, iron, phosphorus, selenium and zinc. A significant portion of cashews consist of protein. Other nutrients include antioxidants and phytochemicals.

Cashews and the Heart

The kind of fat you eat affects your heart in a big way. Saturated and trans fats are unhealthy because they are difficult for the body to process. If left unprocessed, this fat often makes its way to the heart, creating plaque and clogging arteries. Unsaturated fats, the kind found in cashews, are heart-friendly and can even help lower the risk of heart diseases, blockages and heart attacks.

Cashews and Weight Loss

Eating fat to lose weight might seem contradictory to dieters. However, a balanced diet should always have portions of carbohydrates, protein and fats. Cashews have both protein and good fats, which help suppress hunger and provide the fat you need in your daily diet. Cashews are very healthy snacks because they are nutrient-dense foods, but should be eaten in moderation because they have more calories.

Cashews and Bone Health

In addition to improving heart health and speeding up weight loss, cashews are also good for the bones. Magnesium is a potent bone builder, restorer and strengthener. When it is paired with high copper levels, it makes your bones stronger and more agile. This is why cashews are especially beneficial for those who suffer from bone-related conditions. They are also healthy for menopausal women and those taking medications that reduce bone density.

Cashews and Disease Prevention

Cashews are highly favored foods because of their effect on cancer. Studies show that the flavanols in cashews have the ability to stop cancerous cells from growing and spreading. The antioxidants found in the nuts also control the population of free radicals, therefore improving your immunity and reducing the risk of many other diseases.

Cashews and Skin Care

Cashews are rich in copper, which is a nutrient important to skin and hair care. Copper helps produce and maintain the pigment in your skin and hair. Regular servings of cashews activate the enzymes needed to give you healthy hair, nails and skin.

Cooking with Cashews

When shopping for cashews, it is advisable to choose the unsalted kind to keep sodium to a minimum. You can purchase them from almost any food store and use them in a variety of recipes. You can add them to smoothies, protein shakes, yoghurt, oatmeal, soups or eat them raw. Some use them to make delicious dips and sauces.

Cashews are one of the most widely recommended nut types because of their high mineral and protein content. They supply the body with the fat it needs and can prevent many illnesses at the same time. Delicious and filling, cashews are the perfect snack for any healthy diet.

Health Benefits of the Navy Bean

Back in the early 20^th century, the navy bean was the main staple food for the U.S. Navy. Filling and high in nutrients, it helped to keep members of the Navy healthy, agile and strong. Today, the navy bean is a popular ingredient of savory meals.

Navy Bean Nutritional Value

Apart from making delicious baked beans, navy beans offer an impressive range of nutrients. High in everything from fiber to iron, they are nutritional powerhouses with the potential to prevent and treat many diseases.

Fiber

If you have trouble keeping your blood sugar in check, adding navy beans to your diet can do a world of good. Not only do they help with insulin resistance, the beans also provide steady, sustainable energy.

Protein

Navy beans boast a combination of fiber and protein that keeps you full and satisfied for longer. While protein suppresses the appetite, fiber slows down gastric emptying for a truly filling meal. In addition to curbing hunger, protein also stubs carb cravings and builds muscle.

Vitamins

Navy bean is an excellent source of another important nutrient: vitamin B1. This vitamin is associated with brain function. Healthy amounts are known for improving memory and general cognitive performance.

Minerals

If your immune system is not at its best, navy beans can help by providing copper, manganese, folate, magnesium, iron and phosphorus. These nutrients act as antioxidants, sweeping your body clean of free radicals. They are also known for boosting energy, strengthening bone and improving nerve function.

How to Choose Navy Beans

Canned varieties are available in many grocery stores. However, dried navy beans are the healthiest option. Before foods are canned, manufacturers need to alter the chemical composition for longer shelf life, which often means stripping them of nutrients too.

How to Cook Navy Beans

Like all legumes, navy beans need to be thoroughly washed and soaked overnight before cooking. A great tip is to lay the beans out on a tray or plate to remove dirt and debris. If you can’t soak them overnight, place them in a pot of water, boil for 2 minutes and let the beans sit for 2 hours.

The easiest way to prepare the beans is to boil them on a stovetop. Pour enough water to cover the beans by 1-2 inches, season the water, bring to a boil and simmer until tender. You can replace water with broth for stronger flavor.

If you have a pressure cooker at home, you can put it to good use. Cook navy beans for an hour or more for best results. Keep in mind that beans might take longer to cook in pressure cookers. If you are short on time, the stovetop method is best.

Navy Bean Recommended Intake

Having navy beans for lunch or supper now and then is good. However, overconsumption can increase your levels of purines. Purines are compounds the body converts into uric acid. If uric acid levels are too high, they may cause kidney problems. Keep your intake moderate to protect your health.

Is Olive Oil Good For You?

Ask anyone what cooking oil they think is the healthiest, and most will likely mention olive oil. It is dominating the food market and considered one the leading sources of healthy fats. There are many brands available in food aisles around the globe, as well as several types. Many health claims have been made about this product, but is it good for you?

Types

All types of olive oil share the same source: olives. However, it is the degree of purity that sets oils apart. The different kinds you are likely to find in your grocery store include regular, virgin and extra virgin olive oil. Some stores also offer crude and olive-pomace oil as well. Purity is determined by the extent that the oil is processed, which also affects the nutrient content.

Regular olive oil is usually a combination of virgin and processed oils. Virgin oliveoil is slightly purer than the regular variety, but extra virgin oil is by far the purest. Extra virgin olive oil is made from pressed olives and has a strong, fruity flavor. Because of its purity, it commands a high price and is preferred by both home cooks and professional chefs.

Reasons why it is Good for You

According to research, olive oil does live up to its reputation. Extra virgin olive oil in particular, has been found to contain nutrients and fats people need to maintain a healthy lifestyle. It has high levels of antioxidants, phytonutrients and unsaturated fat. These nutrients play an important role in maintaining good cardiovascular health and preventing a slew of illnesses.

Olive Oil and Your Heart

Studies show that people who cook with this kind of oil can have lower bad cholesterol levels. It in fact increases the levels of good or HDL cholesterol, which is essential for preventing fat pockets from forming around the heart.

Disease Prevention

The antioxidants and phytonutrients in olive oil affect the body’s immunity against illnesses and can prevent many types of cancers. These nutrients are highly effective at reducing inflammation and removing free radicals that contribute to various diseases. Although there are numerous studies that prove olive oil has disease-prevention capabilities, research is still ongoing.

Weight Loss effects

Because oil is an almost daily aspect of cooking, the type of cooking oil you use affects your health and figure. Most healthy oils, such as olive, grape seed and vegetable oil, contain similar amounts of calories. A tablespoon of oil adds up to 120 calories, which means you should keep portions small to manage your weight. The good news is that this type of oil is more nutritious and can help you avoid the harmful chemicals and bad fats often found in regular cooking oils.

Is it good for you? The answer is a definitive yes. It is one of the healthiest oils you can find on the market, and is significantly more nutritious than regular varieties. When shopping for olive oil, invest in extra virgin olive oil from a trusted vendor.

Benefits of Kamias on Your Health

Kamias is not as widely known as other tropical fruits, but it fast gaining recognition in many countries. To Asian countries and islands, especially in the Philippines, its nutritional and medicinal value is common knowledge. The kamias fruit, also called bilimbi, has close relations to the balimbing or star fruit. Unlike the star fruit, however, it has a sour flavor that many use as a cooking agent.

Types of Nutrients in Kamias

The main use of kamias in a lot of countries is for food preparation. Many cooks find its sour flesh versatile and use it as a base or ingredient for many dishes. Apart from versatility, kamias provides nutrients. Although the amount of nutrients is smaller than other tropical fruits, its nutritional profile is broader. This fruit has significant traces of vitamins B and C, calcium, phosphorus, iron and fiber.

Kamias and Disease Prevention

Filipino locals are familiar with the medicinal abilities of the kamias fruit. Alternative medicine practitioners use it to treating an array of ailments, from inflammation to fevers. The healing agent is ascorbic acid, which is actually a form of vitamin C. Ascorbic acid is an effective, natural immune booster and helps to build up a protective shield against bacteria and free radicals.

Kamias and Digestion

Even if the kamias fruit is not the most fibrous food around, it still contains enough dietary fiber to add to your daily requirement. If being constipated is a frequent occurrence, it is advisable to get into the habit of eating fresh produce and whole grains. Kamias is just one addition that you can make to a lifelong, fiber-rich diet.

Kamias and Bone Health

Averrhoa_Bilimbi — By AntanO (Own work) [CC BY-SA 4.0 (https://creativecommons.org/licenses/by-sa/4.0)], via Wikimedia Commons

You might not be aware of it or have any symptoms, but bones and teeth become weaker and less dense as you age. Calcium supplements might be a great option, but filling up on calcium-rich food is even better. Of all nutrients, kamias is the most prominent in kamias and can support your entire skeletal structure. Phosphorus complements calcium by increasing the mineral’s effectiveness of adding strength and density to teeth and bones.

Kamias and Weight Loss

Finding low-calorie snacks to go with your meal plan can be a bit of a challenge. Kamias, on the other hand, has very few calories. It can be added to drinks and dishes without hiking up the calorie count. It has a delicious, tart taste that you can use to flavor sauces and other condiments. In addition, foods with vitamin B have been shown to have a positive effect on the metabolic rate as well.

Cooking with Kamias

Even if you have never cooked with kamias before, it is likely you’ve tasted it in different foods. Many juice the fruit to add to lemonades and even wine. The flesh of the fruit can also be mixed into seafood sauces and dips because of its sour taste. It is not uncommon for cooks to use it as a base for homemade jam as well. Kamias makes a great ingredient for both light and fruity, and heart, savory recipes.

Try our delicious recipes that makes use of kamias:

Sinigang na Isda sa Kamias with Miso (Fish in sour broth with Miso)

Pork Sinigang sa Kamias

Fish Sinigang

Health Benefits of Lemon

Lemons are arguably the most versatile fruits on the planet. From marinades and dressings to teas and detox drinks, there are many ways to incorporate them into your diet. Learn about the health benefits of lemon and how to make this citrus fruit part of your lifestyle.

Health Benefits of Lemon

Lemons have an exceptional nutritional profile. With an abundance of vitamins, minerals and antioxidants, it is no surprise the fruit is featured among the top healthiest foods in the world.

Vitamins

If there is one nutrient that is synonymous with lemon it is vitamin C. Known as a natural remedy for colds and flu, it supports immunity so your body can fight illness. Vitamin C is also an anti-aging agent, increasing collagen for healthy, glowing skin.

Lemons not only improve the skin, they revitalize your hair and vision too. This is because they contain high amounts of vitamin A and E. Combined with vitamin C, A and E have antioxidant effects. They eliminate free radicals to renew and protect your cells from aging and disease.

On top of looking younger, you can feel younger too. One of the health benefits of lemon is the energy boost it provides. This is partly because of the vitamin B-complex. B vitamins help metabolize food so it can be converted into energy faster.

Calcium and Phosphorus

Do your bones feel weak? Are you prone to fractures and other injuries? Add lemons to your diet to increase calcium and phosphorus intake. These minerals help build bone, restore strength and can reduce your risk of related conditions.

Potassium

High blood pressure is on the rise in many parts of the world. The main reason is that people don’t consume enough foods with potassium. By adding lemon to your daily regime, you can lower blood pressure, reduce the risk of strokes and help your heart beat normally again.

Copper and Zinc

This immune-boosting duo is efficient at stimulating the natural healing process, preventing disease and delaying degeneration. A daily dose of dose lemon can help you heal faster, delay organ damage caused by age and increase disease-fighting antibodies.

There are many more health benefits of lemon. It is an antiseptic, diuretic and laxative in one. In addition to eating it, you can apply it on your skin, rub it on teeth and gums, and even clean with it.

How to Add Lemon to Your Diet

Lemon is usually consumed in small amounts because of its bitter taste. If you want to eat more lemon but don’t know how, here are a few great tips.

Flavor Beverages

The easiest way to consume more lemon every day is to add it to beverages. You can use it to flavor water and teas. Start your day with a cup of lemon water to kick start your body. Add a spoon of honey to the mix to make a refreshing, tasty drink.

Season Meats

Lemons can flavor and tenderize your meats at the same time. You can mix lemon with dry spices and use it as a rub for chicken, steak, lamb chops, pork, turkey, duck, fish or any protein you prefer.

Dress Salads

Lemon is a common ingredient in vinaigrettes. Add a few extra drops to reap the health benefits of lemon. You can also use the juice to make tasty sauces and marinades.

Healthy Sources of Protein

Whenever protein is mentioned, it is usually for its ability to repair and build muscle. However, this compound can do much more. From aiding the immune system to easing digestion, protein is essential to many of the body’s processes. Learn more about healthy sources of protein and what they can do for your health.

How Protein Works

Protein is basically a chain of different amino acids. The body needs 20 types of amino acids to function normally. Some are considered essential because you cannot live without them, and others are non-essential because they play a supportive role.

Essential amino acids include leucine, lysine, threonine, histidine and valine. Because the body can only produce 11 out of 20 amino acids naturally, 9 have to come from healthy sources of protein.

Signs You Need More Protein

If you are not eating enough protein, you might experience subtle but very telling symptoms. The most common sign is muscle weakness. Because protein strengthens and repairs muscle, the aches and pains you feel might indicate that you are running low.

Other symptoms include brittle nails and thinning hair. Hair and nails need protein to grow and stay healthy. Without it, nails can become dry and break easily. Hair also tends to lose its shine, become thin or even fall out.

Hunger is another good sign of low protein. If you get hungry soon after eating, it is highly likely that your diet contains more carbohydrates than protein. This type of hunger is usually accompanied by a craving for sweet treats, fatigue and mental fog.

Healthy Sources of Protein

Although meat in general is considered the best source of protein, chicken, turkey and steak have slightly higher amounts. Tuna, halibut and salmon are also among the top providers. Don’t eat meat? Eggs, Greek yoghurt and cottage cheese are great alternatives for vegetarians.

Speaking of vegetarians, tofu and soy milk are also healthy sources of protein. A bowl of miso soup with tofu, dried lentils and green peas is a simple, protein-packed lunch. For a healthy snack, you can grab a handful of mixed nuts or nibble on beef jerky.

Unhealthy Sources of Protein

Be careful when sourcing protein from meat. Meats with saturated fat can do more harm to your health than good. The fat can increase your cholesterol and endanger your heart. If the meat is marbled, remove the white fat for a healthier meal.

Processed meats are just as dangerous. Cured bacon and sausages contain too much sodium, which can elevate blood pressure. They also have sugars that upset blood sugar levels and fats that are hard to digest.

Recommended Amount of Protein

Protein needs vary from person to person. Children, for instance, need higher amounts than adults, and active adults need more protein than those who live a sedentary lifestyle. This is why it is difficult for health institutions to set the RDI (Recommended Dietary Intake).

Nonetheless, most health experts recommend consuming 0.36 grams for every pound you weigh or 0.8 per kilogram. It is also advisable to choose organic, healthy sources of protein instead of relying on supplements.

There are several protein-rich dishes here that you should try. Pork Hock in Peanut Sauce (pata kare-kare) is one of the favorites among our readers. Another good and lighter option is Grilled Chicken and Spinach Salad.

Raspberry Nutrition

Often overshadowed by the blueberry, raspberry nutrition is underrated. This pink-red member of the rose family is a delicious fruit with plenty of nutrients to give. A great food for everybody from diabetics to weight watchers, it is a storehouse of many essential nutrients.

Raspberry Nutrition Profile

Raspberry has copious amounts of antioxidants, which makes this fruit one of the healthiest around. Its nutritional profile also includes plenty of vitamins B5, C, E and K. It contains a high amount of bone-building manganese, as well as copper, magnesium and folate.
Recent studies have discovered that raspberries are sources of interesting ketones and flavonoids. Raspberry ketones and the flavonoid tiliroside in particular, have drawn the attention of medical researchers.

Raspberry Nutrition Benefits

Nibbling on raspberries is not just a good way to curb hunger, it is one of the best decisions you can make for your health. From protecting your body against harmful organisms to supporting organ function, raspberry nutrition benefits are endless.

Encourages Weight Loss

Obesity is a disease that paves the way for other diseases to invade. This is why doctors always recommend losing weight before seeking treatment. Obesity occurs when the body is unable to use or burn what you eat. As a result, it stores the food as fat.

Raspberries can help your body’s ability to metabolize fat. They contain a nutrient called raspberry ketone, which discourages fat storage by boosting metabolism on a cellular level. Raspberry ketone can also help you absorb less fat by limiting certain pancreatic enzymes.

Lastly, raspberries are low-calorie fruits that can help you achieve your weight loss goals. One berry has one calorie. The number of berries you eat determine the amount of calories you consume.

Reduces Inflammation

Inflammation is more common than people think and not just for something that happens when you have arthritis and heart disease. Inflammation can affect your glands, skin, liver and every other organ in the body. When it becomes chronic, it can lead to conditions like hypertension, type-2 diabetes and even obesity.

Raspberry can reduce the severity of inflammation. With its many anti-inflammatory phytonutrients, it can prevent chronic conditions and discourage cells from becoming cancerous.

Boosts Energy

If you are constantly tired and drained, nibbling on raspberries between meals can pick up your energy levels. The energy-boosting nutrient is vitamin B5, also known as pantothenic acid. Like all other vitamins in the B-complex, it does a great job at using fat to make energy.

Improves Wellbeing

Raspberry nutrition can improve your wellbeing in many ways. One way is by providing vitamin C so your body can be more resilient against infection. A stronger immune system means fewer colds, flu and allergies.

Raspberries can add new strength to your bones by offering manganese and magnesium. These minerals encourage the natural bone-forming process and can help your body absorb calcium better.
If you look older than your years, adding raspberries to your daily plate can restore youth. Manganese and vitamin C are collagen-producing agents. The more collagen your skin has, the more elastic and healthy it looks. Copper and vitamin E promote hair and nail growth to complete your look.

5 Amazing Oatmeal Benefits

The first meal of the day can affect your mood, energy and mental performance throughout the day. This is why you need to choose the healthiest breakfast possible. Oatmeal is an excellent choice. Nutritious, delicious and very satisfying, oatmeal benefits for your health are limitless.

Oatmeal Nutrition Profile

Oatmeal has nutrients galore. It is a mine of minerals that include copper, zinc, phosphorus, magnesium and manganese. Oatmeal is, of course, a top provider of fiber. It is also rich in B-vitamins and protein.

Oatmeal Benefits

If you eat oatmeal, you already know its amazing effects on your health. Some oatmeal benefits are immediate and others happen deep within the body. Here are 5 ways oatmeal improves your physical and mental wellbeing.

1. Keeps Your Heart Beating

Apart from those with heart disease, very few people pay attention to their cardiovascular health. This is alarming considering heart failure is one of the top causes of death in the world. Start giving your heart what it needs to stay healthy by adding oatmeal to your diet.

All the nutrients in oatmeal have something to contribute to cardiovascular health. Fiber and manganese can help control the levels of good and bad cholesterol. Magnesium and zinc can reduce heart palpitations and regulate its rhythm. Phosphorus helps transport oxygen and calcium to the heart.

2. Keeps Disease at Bay

The immune system needs a little help now and then. The best help you can offer is nutrients, especially vitamins, copper and zinc. Oatmeal provides these nutrients in abundance, increasing your natural resistance against all kinds of illness.

3. Gives You Energy

If you have a hectic day ahead, you need all the energy you can get. Oatmeal not only boosts energy, it gives you the best kind of energy. Since energy comes from food, you need a nutrient that will burn what you eat and turn it into fuel. This is what the vitamin B1 in oatmeal is for.

As vitamin B1 produces energy, fiber helps to regulate it. Dietary fiber releases energy slowly so it can last you the whole day. Because your blood sugar levels remain stable, you can avoid energy highs that are usually followed by extreme lows.

4. Trims Your Figure

Oatmeal benefits your physique by keeping hunger in check. Overeating is one of the main causes of obesity. If you can’t control your hunger, you’ll inevitably consume more calories. Fortunately, the fiber in oatmeal can suppress your appetite between meals.

5. Makes You Stronger

The healthier your bones and muscles are, the stronger your body will be. Oatmeal improves musculo-skeletal health by providing essential nutrients like phosphorus, protein and magnesium. These nutrients toughen bone, strengthen joints and build muscles to enhance your agility.

Choosing the Healthiest Oatmeal

Not all oatmeal is healthy. Quick and instant oatmeal only provides a small fraction of nutrients. They are categorized as processed food because they contain unhealthy additives. The healthiest oatmeal is the least processed. These include oat groats, steel cut and stone-ground varieties.

Rolled oats fall between organic and processed. They are harvested and hulled like unprocessed oatmeal. However, most lose nutrients when steamed and rolled. Whenever you can, choose groats and steel cut oats. They are nutritionally superior compared to other types of oatmeal.

Shrimp Nutrition Facts

A small animal with big health benefits, shrimp is one of the best shellfish you can eat. It is a delicious protein source that is packed with many essential nutrients. Learn more about shrimp nutrition facts and how to prepare it at home.

Shrimp Nutrition Facts

Shrimp has an impressive quantity and quality of nutrients. It provides half of the daily value of protein and a good amount of omega fatty acids. It is also a known source of astaxanthin, a carotenoid that is being studied extensively for its health benefits.

Very few foods contain the amount of copper found in shrimp. One 4-oz serving contains as much as 32% of the recommended daily intake, which is unusually high. In addition to copper, the shellfish is rich in selenium, vitamin B12, phosphorus, choline and iodine.

Shrimp Health Benefits

Unless you are allergic to shrimp, adding it to your menu can boost your body’s performance in many ways.

Prevents Heart Disease

Shrimp has all major nutrients to maintain good cardiovascular health. Omega fats and selenium provide extra protection from heart failure and disease. They lower cholesterol to reduce the chances of cardiac arrest and strokes. The selenium found in shrimp is also special because most of it can be absorbed.

Protects Digestive System

One of the reasons why astaxanthin is interesting to researchers is because it can help prevent colon cancer. There are animal studies that can attest to this. Because this nutrient cares for the colon, it inadvertently improves digestion and bowel movement.

Supports Immunity

The strength of the immune system is dependent on the intake of certain nutrients. Selenium and copper are two of them. Without these minerals, the body can become weak and defenseless against disease. Increase your intake by eating shrimp more frequently.

Aids Weight Loss

Shrimp can make maintaining a healthy weight easier. Because it contains both iodine and selenium, it reduces the risk of thyroid malfunction. Vitamin B12 also aids weight loss by encouraging your body to use up fat instead of storing it.

Promotes Good Mental Health

In addition to good physical health, shrimp can also improve your mental health as well. Choline is known for supporting brain and nervous system function. When you pair it with vitamin B12, it can clear up mental fogginess and give you more energy.

How to Cook Shrimp

Hopefully, shrimp nutrition facts have given you plenty of reasons why you should add it to your diet. You can now learn how to prepare your own shrimp platter at home.

Buying Shrimp

You can find fresh or frozen shrimp from the local grocery store or fish market. If you can, find shrimp that has already been de-shelled. If you can’t, choose ones with light grey shells and translucent white meat.

Prepping Shrimp

If you have the de-shelled variety, remove the shell and slice shrimp in the middle to remove the black vein. Rinse the fish in cool water and allow them to sit for a few minutes in room temperature.

Cooking Shrimp

Bring a pot of water to a boil and add shrimp. Make sure the water is enough to cover all the fish. Cook for 1-2 minutes and remove the pot from heat when bubbles start to appear. Let them sit in the water to cook for 5-10 more minutes. When they turn pink, shrimp is done.

You can also sauté shrimp in 2-3 tablespoons of olive oil or grill them on skewers. Avoid seasoning the meat before cooking as it may ruin the flavor. You can squeeze fresh lemon over shrimp after it is cooked or serve with your choice of sauce.

Smoked Salmon Nutrition

Considered by many as a culinary indulgence, smoked salmon is flavorful treat enjoyed around the world. Whether served hot or chilled, this fish provides a combination of nutrition and taste. Find out how smoked salmon nutrition benefits your health and how to prepare it at home.

Types of Smoked Salmon

Smoked salmon can be smoked at high and low temperatures. Hot smoked salmon is cooked around 80 C and has a flaky texture to it. The cold smoked variety is prepared at lower temperatures, has a bright pink color and is usually used to flavor salads and snacks.

Smoked Salmon Nutrition Value

Many wonder if smoked salmon has the same nutritional value as the raw kind. The good news is that it does. However, fish has to be cured in a salty solution before it can be smoked. For this reason, it contains higher amounts of sodium than raw salmon.

Omega Fatty Acids

Salmon, whether smoked or fresh, is known for being a source of omega fatty acids. These kinds of fats are good for the heart. If you have high cholesterol levels, eating salmon regularly can do your health a lot of good.

Another benefit of omegas is their ability to reduce inflammation. People with arthritis can supplement their medication by adding salmon to the plate.

Magnesium

Magnesium is another nutrient for the heart. By normalizing your heartbeat and blood pressure, it can help relieve symptoms of cardiovascular disease. This powerful nutrient also adds strength to muscle, immunity and the nervous system.

Protein

One other benefit of smoked salmon nutrition is, of course, protein. If you have been looking for delicious protein sources, this is one to add to the list. Protein’s effects on health are well known. Stronger muscles, improved digestion and stable energy are just a few.

Vitamins and Selenium

Are you prone to disease and fatigue? Smoked salmon has plenty of vitamin B to give you a boost. When combined with vitamin D and selenium, this nutrient can increase your body’s resistance to sickness and restore the density of bones.

How to Smoke Salmon at Home

If store-bought smoked salmon is a little rich for your budget, you can save money by learning how to smoke fish at home. Using a smoker is convenient. However, there is a way to do it without one.

Preparing a Cure

The first lesson in smoking salmon is to prepare the brine or cure. Some prefer a cure made from rock salt and molasses sugar. Others make it with ¼ cup of brown sugar, ¼ cup of rock or kosher salt and a quart of water.

If you like the molasses and rock salt recipe, you should use an 80/20 ratio or 1 cup of molasses sugar to 4 cups of salt. Rub or soak the salmon in the cure for 8-12 hours. To remove moisture, you can pat the fish down with a towel, place it under a fan for 3-4 hours or uncovered in the fridge for 8-12 hours.

Smoke it

If you don’t have a smoker, you can do it in an oven. Just get hold of a wok. Double line it with foil and add a level layer of wood chips. Place a small rack on top and check if the lid can close. Cake racks work best.

Place your salmon fillets on the rack and fold in the foil until the fish is completely (and tightly) sealed. This is to keep the smoke in. Close the wok with the lid and place in the oven.

Set to medium heat and smoke salmon at 4-minute intervals until done. 4 minutes is standard but you can increase or decrease cooking time according to the taste you want. Do a test run with one salmon fillet first to gauge your ideal cooking time.