Salmon – Nutritional Profile and Benefits

Salmon is one of the most consumed fish in the world. The term salmon is used for most fish in the wider family of salmonidae (more than 76 trout-like fish).

This family originates from the Pacific Ocean, i.e. mainly salmon live in the North American part. Today they are also grown and hunted in various other places around the world.

For a food to be called complete and healthy, it must meet the two basic criteria – to be nutritious or nutritious and to have good taste characteristics. Salmon undoubtedly fulfills these conditions more than adequately.

It may be a more expensive fish, but it is especially nutritious and caloric – it fills up very easily, so it should not be consumed so often. Health recommendations generally recommend that we consume fish once or twice a week.

Nutritionists consider salmon to be one of the most nutritious fish, primarily because of its exceptional micronutrient composition (a wide range of vitamins and minerals), omega-3 fatty acids, and quality proteins. With all this in mind, we should not be surprised at all by the numerous beneficial effects of salmon that we will list below.

Nutritional profile of salmon

Although there are small differences in nutrition between different types of salmon depending on the different ways of their processing (cooking), each type is particularly nutritious. About 85g of cooked salmon (not fried) contains about 150 calories, most of it from protein (~22g), but also from fat (~7g). Salmon has no carbohydrate content.

In terms of micronutrient composition, salmon abounds in elements that are often lacking in the modern diet. First of all, we think of selenium (57% of the daily needs), then vitamin B6 (40% of the DV), vitamin B12 (almost 50% of the DV in less than 100g of fish), vitamin B3 (45% of the DV), vitamin D (over 100% of the DV with one serving), but also omega 3 fatty acids (over 100% of the DV).

In addition to this, salmon also contains solid amounts of other vitamins from the B group, then phosphorus, potassium, copper, magnesium, iron, and zinc, but also smaller amounts of vitamin A and calcium.

Excellent food for the eye

A diet rich in fish, such as salmon, can help prevent both dry eye conditions and the symptoms of macular degeneration – the number 1 cause of permanent blindness in the Western world.

This effect is attributed to the anti-inflammatory omega-3 fatty acids that are present in large quantities in salmon. This composition makes salmon an excellent food for reducing the risk of glaucoma, and high eye pressure and ensures proper eye development in the youngest.

An exceptional source of protein

Salmon is a rich food with quality proteins. What does that mean? Proteins that have almost all 9 essential amino acids in their composition in excellent quantities.

Like omega-3 fatty acids and essential amino acids, the body does not have a mechanism to create them by itself, so we need to get them daily through a healthy diet.

Proteins play an important role in the body from many aspects, including the main structural role, faster healing of various injuries, protecting bones, maintaining muscle mass during weight loss and the aging process, and many other important roles, such as enzymatic (necessary catalysts of all metabolic processes in the body).

As we previously stated, in less than 100g, salmon contains over 22g of quality protein.

An excellent source of the rare vitamin D

The body has a mechanism to create this vitamin itself, but for most of the year, it is not produced (due to the limitation of sunlight), so its deficiency is quite common.

In recent years, more and more important functions have been attributed to vitamin D, in addition to its key role in bone metabolism. Its deficiency is associated with a variety of disorders, from various cardiovascular diseases, arthritis, malignant diseases, etc. That’s why it’s important to be more exposed to the sun in the summer and eat foods like salmon more often.

Just one meal that includes salmon provides slightly more than the daily requirement for this vitamin.

A source of selenium

Selenium is one of the so-called trace minerals, i.e. found in very small amounts in food. It is another micronutrient that is often lacking in humans, and it is extremely important for our health.

Research has linked selenium to bone health, reduction of thyroid antibodies produced in people with autoimmune thyroid disease, reduced risk of malignancy, etc.

Just one meal with salmon can completely satisfy the daily needs of this micronutrient. One study shows that people who ate 2 meals of salmon per week had much better blood levels of selenium than those who took selenium supplements.

Salmon is also a great food for the heart

This beneficial property of salmon is due to its mineral composition and omega-3 fatty acids. Omega 3 fatty acids can help reduce overall inflammation in the body and reduce the risk of developing arteriosclerosis, hypertension, and even heart attacks.

A series of studies have linked these specific fatty acids to cardiovascular health, which is why cardiologists recommend eating fish at least 1-2 times a week.

In addition, the solid mineral amounts (potassium, magnesium, even iron), as well as the antioxidant composition (selenium and astaxanthin), are of particular importance for heart health.

Research has established that optimal intake of potassium leads to a reduced risk of heart attack and stroke (reduces high blood pressure) and prevention of muscle and bone loss. Salmon also contains a certain amount of magnesium, which is also beneficial for the health of the heart (its contractions).

Antioxidants are the body’s defense mechanism against free radicals – harmful components that are constantly produced as metabolic waste in the body and oxidatively damage its various cells and tissues. The organism has mechanisms to produce a certain percentage of necessary antioxidants, but it still depends on the intake.

Constant oxidative damage leads to processes of chronic inflammation or inflammation, which in the long term is one of the main reasons for the development of chronic diseases, such as diabetes, cardiovascular, malignant diseases, etc.

In addition to the mineral antioxidant – selenium, salmon is also rich in a carotenoid antioxidant, called astaxanthin. Research has linked astaxanthin to reducing the oxidation of LDL, the “bad” cholesterol, and increasing the level of HDL, the “good” cholesterol. Thus, this antioxidant, which gives salmon meat its red color, reduces the risk of cardiovascular diseases.

Additional potential beneficial actions of salmon:

• Better bone health: Due to omega 3 fatty acids, mineral composition, but also vitamin D
• Better brain health: B-complex vitamins are key to the production and “repair” of DNA molecules and erythrocytes and also affect the reduction of inflammation, etc. Additionally, several studies have linked fish oil (rich in omega-3 fatty acids) to reducing anxiety, memory loss, and the risk of various forms of dementia.
• Good food during the weight loss process: Protein, satiating food, rich in omega 3 fatty acids (research also links them to more successful weight loss).
• Excellent food for the thyroid gland: Because of the selenium. Problems with this gland are quite common, especially in women.
• Better skin health: Due to the potent antioxidant astaxanthin, but also omega 3 fatty acids.
• Potential anticancer effect: A huge number of studies link omega 3 fatty acids not only with the prevention of malignant diseases but also with reducing the growth and development of tumor cells.

Possible dangers of excessive consumption

Salmon that can be found in markets is generally farmed, not caught. Thus, due to the poor nutrition that farmed salmon often have, the meat may have a lower quality – impaired quality of omega 3 fatty acids, but also potential toxic content – mercury, dioxins, pesticides, antibiotics, polychlorinated biphenyls, etc.

Therefore, it is good not to overdo it with salmon or eat it no more than 5-10 times a month.