Salmon, a tasty and versatile fish, is readily available in the majority of stores. Given its beneficial composition – being loaded with heart-healthy omega-3s, high-grade protein, and an assortment of micronutrients – it’s definitely worth incorporating into your dietary regime. Increased consumption of omega-3s has been linked to diminishing the risk of certain health issues like cardiovascular disease, Alzheimer’s disease along other conditions.
There exists worry among many about mercury or other pollutants present in fish. However, salmon proves to be an exception partly due to its nutrient-rich profile coupled with minimal toxin presence irrespective of whether you opt for farmed or wild variants.
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Salmon Nutritional Information
Salmon contains 121 calories, with a composition of 17g protein, 5.4g fat (including beneficial omega-3 fatty acids along with healthy polyunsaturated and monounsaturated fats), plus 37.4mg sodium content. There isn’t any fiber, sugars, or carbohydrates in salmon. The below nutritional data is sourced from the USDA for an amount of 3 ounces (85g) of raw Atlantic wild salmon.
- Calories: 121
- Fat: 5.4g
- Sodium: 37.4mg
- Carbohydrates: None
- Fiber: None
- Sugars: None
- Protein Content: 17g
Carbohydrates
Salmon naturally doesn’t contain any form of carbohydrates, both fiber and sugar included.
Fats
A portion of raw salmon weighing 3 ounces carries approximately 5.4 grams of fat. This includes nearly 1.5 grams derived from beneficial omega-3 fatty acids such as EPA and DHA, while saturated fats make up less than a gram.
It should be noted that the composition of fatty acids in salmon changes based on whether it is cultivated or caught in the wild. Aquacultured salmon contains more fats overall, including those that are saturated; however, wild variants tend to have lower fat content.
Proteins
A 3-ounce serving of raw, wild salmon spots roughly 17 grams of protein. Farm-grown variants tend to have increased fat content, which marginally reduces the protein contribution by weight. Regardless, a remarkable source of high-grade comprehensive protein is found in salmon offering all necessary amino acids requisite for our bodies.
Nutrients and Trace Elements
In salmon, you’ll find a healthy dose of vitamin A along with multiple kinds of B vitamins. It is unique in that it is one of the rare natural foodstuffs rich in vitamin D, especially wild-caught variants. Apart from these vitamins, numerous minerals such as magnesium, potassium, phosphorus, zinc, and selenium are also abundant in this fish. Moreover, when consumed canned (inclusive of edible bones), a copious amount of calcium can be derived from salmon as well.
Energy Intake
A portion of salmon that weighs three ounces supplies 121 units of energy, largely protein-derived. A few calories also originate from beneficial fat.
Wellness Advantages
Salmon, as a typical example, is packed with numerous essential nutrients and has always been recognized for contributing to overall health.
Contribution to Cardiovascular Wellness
According to the American Heart Association, including fish in our diet at least two times a week is beneficial for cardiovascular health. It’s observed that those who consume fish frequently have immunity against numerous heart-related ailments. The omega-3 fatty acids found in fish aid in averting blood clots which can lead to strokes and they lessen inflammation that plays a significant part in advancing heart diseases. Salmon, notably, acts as an excellent provider of potassium contributing towards maintaining lowered blood pressure levels.
Minimizes Osteoporosis Likelihood
Canned salmon in its wild form is a rich source of two critical nutrients essential for bone development, vitamin D and calcium. Even though farm-bred salmon contribute some amount of vitamin D, the degree depends on the specific feed type utilized.
It has been forecasted in multiple studies that augmenting the level of Vitamin D in farmed salmon might enhance human bone well-being positively. Additionally, the high protein content in Salmon reinforces muscle strength which indirectly benefits bone health.
Enhances Emotional State
Proteins found in salmon consist of all necessary amino acids, among which some serve as antecedents to neurotransmitters that regulate emotions. Lower chances of depression have been associated with regular fish intake. Moreover, the beneficial omega-3 fatty acids present in salmon also act favorably on the brain and several research papers suggest mood enhancement as their additional benefit.
Supports Healthy Gestation
The high concentration of omega-3 fatty acids found in salmon, specifically DHA, is closely linked to the development of a fetus’s brain and nervous system. Lack of appropriate intake of omega-3 during gestation and lactation periods can result in impairment in the growth of an infant’s brain. Given that salmon has lesser mercury levels compared to bigger fish species such as tuna or swordfish, it makes for a safer option for future parents wanting to include fish in their diet while expecting.
Might Aid in Alzheimer’s Disease Prevention
Numerous studies indicate that omega-3s might offer some defense against cognitive degradation, such as that seen in Alzheimer’s disease. There is still a need for additional examinations to corroborate this benefit. However, it seems that consuming nutrients through whole foods can contribute cumulative effects surpassing those achieved by only supplementing with Omega-3.
The distinctive orange shade of wild salmon comes from an antioxidant called astaxanthin. Belonging to the carotenoid family, Astaxanthin possesses neuroprotective characteristics that appear to synergize with Omega-3’s efforts to decelerate brain aging.
Hypersensitivity Conditions
Fish-related hypersensitivities, specifically to salmon, are of severe nature which can provoke anaphylaxis – a fatal reaction. Contrary to other seafood allergic reactions such as shellfish allergy, these peculiar sensitivities towards fish-origin foods differ largely. Interestingly enough, it’s not uncommon for allergies like these to only manifest themselves in later stages of life instead of childhood. If you presume that you may be allergic to salmon or any other finned sea creatures, it’s advisable to consult with an allergist for comprehensive diagnosis and strategies for mitigation.
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Detrimental Outcomes
There are some arguments concerning the consumption of wild salmon compared to its farmed alternative. Initial investigations suggested that there is a higher mercury content in captive-bred salmon, however, newer findings contradict this theory. Surprisingly, there are even indications stating that less mercury content might be present in farmed salmon depending on the farming region.
A certain level of apprehension exists among experts because continuous intake of mercury and other contaminants has been connected with an elevated probability of encountering obesity, type 2 diabetes, metabolic syndromes, stroke, and cancer in specific demographics. However, these experts also accept that consuming salmon may have advantages that could supersede any potential risks. To minimize possible negative effects while still enjoying the positive aspects of consuming salmon: aim for wild-caught variants if feasible and consume fish moderately; ideally twice every week.
Salmon Types
Salmon is available in numerous states such as fresh, frozen, smoked, and canned (generally hunted from the wild). Multiple types of salmon like Atlantic, Chinook, Coho, and sockeye are common and can be farmed or caught globally.
Optimal Times
Salmon is readily available throughout the year, whether you’re at a supermarket or seafood retailers. Fresh fish must be stored under cool temperatures or placed atop ice. A quality whole fish will have shiny and clear eyes, its flesh should be hardy and spring back to touch, and it ought not to give off an overly potent aquatic smell or reek of ammonia.
While shopping for frozen seafood, make sure the packaging isn’t ruptured or covered in freezing water crystals since this could suggest that the product was previously defrosted and then froze over again. Frozen salmon has to feel rigid rather than flexible.
We’ve carried out a thorough exploration and critique of first-rate salmon delivery services on offer. If you are considering such services, take some time to consider which alternative suits your needs best.
Keeping Salmon Fresh and Safe
Store salmon on ice, or in the fridge or freezer after buying. If you’re not using fresh salmon within two days, freeze it using moisture-proof material. Prevent raw seafood from contaminating other foods by keeping it separate and washing your hands and tools well after handling.
For safe defrosting, leave frozen salmon in the fridge overnight or put it in a sealed plastic bag and dip it in cold water. Cook salmon until it reaches an internal temperature of 145°F. Once cooked, refrigerate the salmon and eat it within a few days. Don’t consume fish that smells bad.
Eating undercooked or raw seafood can be risky, particularly for pregnant individuals or those with weakened immune systems. If eating raw salmon in sushi or sashimi, choose a trusted restaurant and be aware of the potential for foodborne illness.
Getting Ready
Favored recipes with salmon frequently include lox (or smoked salmon) accompanied by bagels and cream cheese. Utilizing tinned salmon, it’s also possible to prepare delightful salmon patties.
Both fresh and frozen versions of salmon are versatile in terms of how they can be cooked as well as the seasonings used. Methods for preparing your salmon could include grilling, baking, poaching, broiling, or pan-searing it. Don’t forget to add a rich flavor profile by using herbs, spices, and lemon for seasoning.
Sources
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Harvard Health – Finding omega-3 fats in fish: Farmed versus wild – Discusses the omega-3 content in farmed and wild fish, including salmon.
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Harvard School of Public Health – Omega-3 Fatty Acids: An Essential Contribution – Explains the essential nature of omega-3 fatty acids and lists foods high in omega-3, including salmon.
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Harvard Health – Omega-3-rich foods: Good for your heart – Highlights the cardiovascular benefits of omega-3 fatty acids and recommends consuming fatty fish like salmon.
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UC Davis Nutrition Department – Nutrition & Health Info Sheets for Consumers – Omega-3 Fatty Acids – Provides detailed information about different types of omega-3 fatty acids and their importance in a healthy diet.
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Harvard School of Public Health – Ask the expert: Omega-3 fatty acids – Discusses the necessity of omega-3 fatty acids for normal body functions and their health benefits.
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Harvard Health – Omega-3 fatty acids and the heart: New evidence, more questions – Reviews the American Heart Association’s recommendation of omega-3 fatty acids from fish to reduce cardiovascular events.
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Harvard Health – Eating fish linked to fewer heart attacks – Emphasizes the benefits of omega-3 fatty acids in fish for heart health.
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Harvard Health – Fish oil: friend or foe? – Discusses the omega-3 content in fatty fish such as salmon.
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Harvard Health – Omega-3 fatty acids for mood disorders – Explores the potential of omega-3 fatty acids for preventing and treating mood disorders.
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University of Washington – Fish Oil and Seafood for Brain Health: What’s the Evidence? – Studies the role of fish oil in brain health, highlighting omega-3 fatty acids.
