Calendar An icon of a desk calendar. Cancel An icon of a circle with a diagonal line across. Caret An icon of a block arrow pointing to the right. Email An icon of a paper envelope. Facebook An icon of the Facebook "f" mark. Google An icon of the Google "G" mark. Linked In An icon of the Linked In "in" mark. Logout An icon representing logout. Profile An icon that resembles human head and shoulders. Telephone An icon of a traditional telephone receiver. Tick An icon of a tick mark. Is Public An icon of a human eye and eyelashes. Is Not Public An icon of a human eye and eyelashes with a diagonal line through it. Pause Icon A two-lined pause icon for stopping interactions. Quote Mark A opening quote mark. Quote Mark A closing quote mark. Arrow An icon of an arrow. Folder An icon of a paper folder. Breaking An icon of an exclamation mark on a circular background. Camera An icon of a digital camera. Caret An icon of a caret arrow. Clock An icon of a clock face. Close An icon of the an X shape. Close Icon An icon used to represent where to interact to collapse or dismiss a component Comment An icon of a speech bubble. Comments An icon of a speech bubble, denoting user comments. Ellipsis An icon of 3 horizontal dots. Envelope An icon of a paper envelope. Facebook An icon of a facebook f logo. Camera An icon of a digital camera. Home An icon of a house. Instagram An icon of the Instagram logo. LinkedIn An icon of the LinkedIn logo. Magnifying Glass An icon of a magnifying glass. Search Icon A magnifying glass icon that is used to represent the function of searching. Menu An icon of 3 horizontal lines. Hamburger Menu Icon An icon used to represent a collapsed menu. Next An icon of an arrow pointing to the right. Notice An explanation mark centred inside a circle. Previous An icon of an arrow pointing to the left. Rating An icon of a star. Tag An icon of a tag. Twitter An icon of the Twitter logo. Video Camera An icon of a video camera shape. Speech Bubble Icon A icon displaying a speech bubble WhatsApp An icon of the WhatsApp logo. Information An icon of an information logo. Plus A mathematical 'plus' symbol. Duration An icon indicating Time. Success Tick An icon of a green tick. Success Tick Timeout An icon of a greyed out success tick. Loading Spinner An icon of a loading spinner.

SPONSORED: Salmon oils the wheels of your body and mind

Post Thumbnail

For Dr Laura Wyness, ensuring that the advice she gives people about Their diet is evidence-based is vital. And the science shows that salmon Ticks all the right boxes.

“Salmon is a high-quality protein,” she explained, “and it is packed with vitamins, minerals and healthy fats that research has shown we all need to keep our minds and bodies working well.

“Surveys have shown that most of us aren’t eating enough fish.”

Dr Laura Wyness BSc, MSc, PhD, RNutr is a Freelance Registered Nutritionist based in Edinburgh. She was recently awarded ‘Freelance Nutritionist of the Year’ by the Caroline Walker Trust. Her specialities are in evidence-based nutrition writing, workplace wellness and providing individual nutrition consultations. Find out more at www.laurawyness.com

Experts like Dr Wyness recommend that people eat two portions of fish a week, one of which should be an oily fish, as part of a balanced diet.

However, “adults are only eating on average 56g of oily fish like salmon a week, which falls well below one portion, which is 140g,” she added.

Among the most important nutrients gained from eating salmon are omega-3 fatty acids. You shouldn’t be put off by the word ‘fatty’ as omega-3s are healthy fats that are beneficial to include in our diet.

“Salmon is one of the best sources of omega-3, which helps a number of parts of the body including the heart, brain and eyes. It’s also anti-inflammatory, so is great to alleviate muscle stiffness and promote recovery after exercise, which is why many athletes include it in their diet.

“Oily fish, such as salmon, is the best dietary source of vitamin D, which helps our bodies absorb calcium and improve bone health. Vitamin D also benefits heart health, the immune system and may help improve mood too.”

Everyone in the family can benefit from eating salmon regularly. Children get the vitamin D that helps them develop strong and healthy bones.

“Bone development continues right up into our 20s so having oily fish in the diet consistently throughout that time helps build strong bones.”

For mums and mums-to-be, omega-3 is important for the baby’s development in the womb and then while breastfeeding (although advice is to limit weekly amount to two portions of oily fish).

Meanwhile, older members of the family can help counter the effects of ageing, including women going through menopause.

“As we get older, our cognitive function and eyesight start to deteriorate. Salmon can be helpful at staving off those effects.

“As oestrogen levels fall after the menopause, cardiovascular disease risk increases. Salmon has several heart-healthy nutrients, including omega-3 fatty acids, which may also help alleviate menopausal symptoms.”

Adding more salmon to your diet is extremely easy – it’s great in stir-fries, stews and salads, or just simply grilled or baked and served with some veggies and a few potatoes.

Dr Wyness adds: “When I’m providing dietary advice to clients looking to lose weight, I often encourage them to include salmon as it provides quality protein to maintain muscle mass and curb their appetite, as well as a range of beneficial vitamins and minerals.

“It’s also easy to digest and there are many different ways it can be prepared without losing those nutrients.”

So if you’re looking for a tasty food that packs a nutritional punch, then think pink and pick salmon.

You can find out more about Scottish salmon farming, its importance to rural communities, the Scottish economy and how it can contribute to the green recovery – as well as the health benefits of eating fresh farmed salmon – on www.scottishsalmon.co.uk.

Scottish salmon, avocado, cucumber and mango pokebowl

Ingredients

(Serves 1 as a main meal, or 2 as a starter)

150g fresh Scottish salmon
½ mango
½ avocado
1 to 2 cups of cauliflower rice
1 tsp sesame oil
2 tbsp coconut milk
Ground ginger
Red chilli powder
Sesame seeds
1 sheet of Nori seaweed

Directions

Cut 150g of salmon into small cubes.

Mix 1 teaspoon of sesame oil and 2 tablespoons of coconut milk. Add 1 drizzle of olive oil, a little ground ginger and red chilli powder (to your own taste).

In a plate place 1 to 2 cups of cauliflower rice, half a sliced avocado and half a diced mango.

Arrange the salmon cubes with slices of fresh cucumber and sprinkle over with chopped coriander.

Pour over the sesame and coconut dressing and sprinkle with sesame seeds and chopped nori seaweed.

NOTE: This dish can be created with either raw or lightly seared Scottish salmon fillets.