Pregnant women eat salmon: nutritional value and notes attached

If you are wondering if it is safe for pregnant women to eat salmon, the answer for you will be yes and even encouraged. Salmon is a food that contains a lot of nutrients, good for pregnant women and fetuses. 

One thing that pregnant women often worry about is whether their diet is sufficient or not, whether there is a problem hindering the development of the baby ... This issue is quite understandable by the baby in the abdomen will absorb most of the nutrients that you eat. Therefore, during pregnancy, you should pay more attention to food issues than before to avoid harm to the fetus.

The nutritional value of salmon

A 110-gram serving of red salmon provides the following nutritional ingredients:

Calories: 170 (70 calories from fat)

Fat: 6 g

Saturated Fat: 1 g

Cholesterol: 75 mg

Protein: 26 g

Calcium: 20 mg

Iron: 0.27 mg

Benefits when pregnant women eat salmon

Some of the nutritional benefits of salmon for pregnant women include:

1. Rich in omega-3 fats

Omega-3 fatty acids are known for their many positive effects on the body, such as improving cardiovascular health and vision, and promoting neurodevelopment. Therefore, if you eat salmon during pregnancy, you will also provide a good source of nutrition for you and your baby.

In addition, many studies show that adding salmon to the diet of pregnant mothers also contributes to preventing preterm birth .

2. Rich in protein and vitamins

Protein is extremely important for muscle growth and repair. Meanwhile, vitamins are an effective tool in maintaining optimal blood pressure, preventing heart disease and increasing immunity. In addition, the vitamin is very good for the skin, hair and eyes of pregnant women during pregnancy.

3. Good for the heart

Pregnant women eat salmon is very good for the heart because it will help keep blood pressure and cholesterol at a stable level, preventing the appearance of blood clots, especially in the arteries.

4. Rich in DHA

Salmon is high in docosahexaenoic acid (DHA). This will support the fetal brain development. In addition, eating salmon can help prevent postpartum depression .

Health risks when pregnant women eat salmon

Although the consumption of salmon has many health benefits for pregnant women, you should not overdo this food. The reason is that if you eat too much, pregnant women may experience some unwanted side effects, such as:

1. Excess mercury

Salmon is one of the fish whose meat contains the least amount of mercury. However, consuming too much salmon can increase the amount of mercury accumulated in your body, so make sure you eat this fish in moderation.

2. PCB poisoning

Biphenyl PCB or polychlorination are harmful to the body because they pose a cancer risk. Pregnant women eat too much salmon will put you at risk of this problem. Besides, PCBs is also one of the reasons that hinder the development of the fetus .

How to add salmon to the menu every day

There are several methods of preparing and adding salmon to your pregnancy diet but the best way to enjoy it is when the fish has been grilled, boiled / steamed or braised.

Avoid raw salmon dishes, such as sushi, as this increases the risk of getting infected with bacteria and passing on to the fetus. In addition, the delicious salmon dishes that you can refer to include:

Pan-fried salmon with asparagus sauce

The ingredients need to be prepared

Salmon: 200g

Asparagus: 200g

Lemon yellow: 1 fruit

Water

Spices: Little salt, sugar, honey, butter, seasoning powder, pepper, flour, garlic (a little each to make sauce)

Doing

The salmon is washed, stripped off the skin (if you don't like to eat the skin), pat it dry, sprinkle with salt and pepper.

Asparagus cut off the old stem, washed to drain, cut to taste.

Place the non-stick pan on the stove, hot pan for a little oil, shake the oil in the pan to stick all over the pan, fry the fish into the golden pan. Note that when frying, you should let the inside of the fish (the part not close to the skin) first, when this side is golden, turn the skin down, fry until the fish is golden and crispy, then remove it.

Put another saucepan on the stove, fry the garlic and cook the asparagus, season with the spices and continue stirring. You shouldn't overcook the asparagus to keep it crispy.

Put a small pot on the stove, hot pot for lemon juice, seasoning powder, sugar, honey and a little butter on the chopsticks and stir well, then add the flour mixed with a little water, boil the mixture. , turn off the stove.

You put fish and asparagus on a plate, sprinkle with sauce and enjoy.

Braised salmon

The ingredients need to be prepared

2 salmon slices

Dry onion

Spices such as salt, pepper, sugar, cooking oil, fish sauce

Doing

Salmon washed, salted for 30 minutes. If you do not want to take the bone off when eating, you can use a sharp knife to remove the bones before marinating.

Place the mixture on the stove, add cooking oil, heat over medium heat, add 3 tablespoons of sugar, and heat until the sugar turns to the color of the wings.

Add the fish, season with 2 small teaspoons of water ball, sugar, a little pepper and onion.

Keep on low heat, do not cover.

When the fish stock has thickened, turn off the heat and serve up a plate.

Enjoy with rice.

Salmon steamed eggs

The ingredients need to be prepared

Smoked salmon: 200g

Eggs: 3-6 fruits

Grated cheese

Milk: ½ cup

Scallion

Salt pepper, seasoning seeds

Doing

Put the salmon around the cup

Break the eggs then add the milk, cheese, chives and seeds, then beat them thoroughly with a spatula.

Pour this custard mixture into a bowl of salmon so that it covers the top of the bowl.

Steamed in a water bath for 25 minutes.

When using a toothpick to try it, it is clear that the egg is ripe.

Salmon steamed eggs eaten separately or served with rice are all delicious.