Is Salmon Good For You? Nutritional Facts and Benefits

Is Salmon Good For You

This one is a no-brainer. Yes, salmon is good for you. It is a health food, often considered one of the healthiest seafood options out here.

It is rich in protein and low in fat which makes it a great option for everyone. It addresses two major risk factors for health health which has led to its popularity among people. It helps reduce cholesterol and also controls blood pressure.

In addition, salmon is also considered a sustainable option as it is comparatively better for the environment as compared to other animal products. Salmon also has one of the lowest mercury content which makes it a better seafood option. 

However, there are certain things to be considered. It is important to rotate through a variety depending on the season. So it is recommended not to eat salmon every day.

Salmon Fish Nutritional Value

The following nutrition information is provided by the U.S. Department of Agriculture for 3 ounces (85g) of raw, wild-caught Atlantic salmon.

• Calories: 121
• Fat: 5.4g
• Sodium: 37.4mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 17g

Carbohydrates

Nutrients in salmon fish are naturally free of carbohydrates, including fiber and sugar. This makes it one of the healthiest diets because it's both tasty and nutritious, allowing for guilt-free consumption.

Fat

Salmon is counted amongst the oiliest fish in comparison to other types of fish like COD, Haddock, or Sole. Yes, Salmon is fatty, but most of its fat is omega-3 fatty acid which is best for -

• reducing the risk of heart disease 
• lowering blood pressure 
• reducing the risk of stroke
• improving cognitive function
• reducing the risk of depression
• reducing the risk of arthritis

Protein

For the human body, nutrients from salmon, including protein, are highly essential for repairing and building tissues, managing hormones, and keeping you full. Regarding salmon, it contains 22-25 grams of protein in a 3-ounce serving of cooked Atlantic salmon.

Vitamins and Minerals

Salmon is one of the few food sources that contains vitamin D. It also contains vitamin A, vitamin B, and minerals like magnesium, potassium, phosphorus, zinc, and selenium. But if you choose canned salmon, you will get calcium (due to its edible bones) as well.

Calories

The exact calorie content of salmon varies on whether it's wild or farmed, so here's a general guideline of salmon calorie count-

• Wild salmon: 175-180 calories per 3-ounce serving.
• Farmed salmon: 200-220 calories per 3-ounce serving.

Salmon Health Benefits

As tasty and versatile as salmon is, it boasts a wealth of health benefits, all thanks to its rich content of omega-3 fatty acids, minerals, protein, and vitamins.

Let's break down the benefits -

1. Delicous & Versatile

When it comes to fish with taste and nutrition value salmon is the winner. It is oily which makes the taste naturally rich. Plus, it is savory and doesn't contain an overpowering fishy smell.

In terms of cooking, it absorbs all the flavors, so you can experiment with herbs, spices, marinades, glazes, and sauces to create a blast of taste.

2. Rich in Omega-3 Fatty Acids

Among salmon fish nutrients, omega-3 fatty acid can preserve one's heart as it helps reduce inflammation throughout the body and also lowers triglycerides, which are a major risk factor for heart disease.

Studies also suggest this healthy fat content in salmon may further contribute to lower blood pressure, further reducing the risk of heart disease.

3. Contains Various Vitamin B

Salmon is one of the best thiamin foods that also contains various forms of vitamin B. Here is the list of B vitamin content in 3.5 ounces (100 grams) of wild salmon:

• Vitamin B12: more than 100% of the DV
• Niacin: 63% of the DV
• Vitamin B6: 56% of the DV
• Riboflavin: 38% of the DV
• Pantothenic acid: 38% of the DV
• Thiamine: 23% of the DV
• Folic acid: 7% of the DV

4. Contains Astaxanthin

While salmon nutrition value is directly related to numerous health benefits, astaxanthin, a specific carotenoid pigment found in this fish, is believed to contribute to its overall value

It is a powerful antioxidant that helps to improve eye health, reduces inflammation, and may help protect the skin from sun damage and improve skin elasticity and hydration.

In a nutshell, due to the presence of astaxanthin, salmon might be counted among the natural anti-aging foods.

5. Great Source of Potassium

As potassium is directly linked to lowering the risk of heart disease, reducing the risk of stroke, and the potential for maintaining healthy bone mineral density, it is proven that the nutritional value of salmon is further enriched by its potassium content.

6. Loaded with Selenium

If you check the nutritional value of salmon while purchasing it, you will that it contains a mineral called selenium. If that name makes you wonder what it might do to your body, here are some of the selenium benefits:

• Selenium is crucial for proper thyroid function.
• It plays a huge role in fertility in both males and females.
• Some studies suggest that selenium has the potential to reduce the risk of age-related cognitive decline.
• Most importantly, it may contribute to a healthy immune system by supporting the activity of white blood cells that fight off infections.

7. May Benefit Weight Management

Salmon typically has 175-220 calories per serving and a protein value of 22-25 grams per 3-ounce serving. This calorie-protein ratio makes salmon a balanced diet that keeps you full for a long time. Similarly, omega-3 fatty acids may play an active role in maintaining body weight.

Thus, salmon is a great source of weight management due to its favorable nutrient profile. However, one has to exercise and maintain a regular balance of diet and workout for these nutrients to aid in weight loss.

8. Could Support Bone Health

While checking on, salmon nutrition information, you might have come across the fact that it contains vitamin D which is rare to find in food. What vitamin D does is, it helps to absorb calcium which is essential when it comes to building and maintaining strong bones.

Although the amount of calcium in salmon is not as high as that in dairy products, it is still present, which further contributes to bone health.

9. Mood Booster

Studies have shown that the deficiency of omega-3 may be linked to depression. While salmon itself isn't directly a mood booster, it contains some nutrients such as EPA and DHA (omega-3), potentially an ally to overcome anxiety or depression.

While these nutrients in salmon can be beneficial for mood, a balanced diet and healthy lifestyle habits like regular exercise and good sleep are also crucial for maintaining a positive mood.

10. Promotes Healthy Pregnancies

As discussed above, salmon is rich in essential minerals, protein, healthy fats, iodine, and vitamins. With so much to offer, this superfood is sure to promote healthy life and pregnancy.

Although salmon is great in many ways, it contains mercury, so it's recommended for pregnant women to limit their intake to 2-3 servings per week. They are also urged to choose varieties such as Atlantic salmon because it has lower mercury content in comparison to others.

11. May Help Protect Brain Health

With its nutrients, particularly DHA, salmon is a champion when it comes to brain health. What does DHA do, you ask? DHA in omega-3 contributes to building and maintaining brain cells, promoting memory, learning, and focus.

Furthermore, salmon contains vitamin D which plays a role in neurotransmitter production and may help protect against cognitive decline and dementia.

What is the Healthiest Way to Eat Salmon?

Incorporating salmon into your diet is easier than you have imagined. Here's how you do it -

• Replace your tuna with canned salmon when making a tuna sandwich.
• Arrange a salad with hard-boiled eggs, avocados, edamame, tomatoes, lettuce, and canned salmon.
• Use your choice of salmon (flake cooked or canned) and scramble it with eggs, onions, and pepper. Then sprinkle some cheese and serve it with toast.
• Add your smoked salmon and spread cheese to your choice of bread. Then, add cucumber and tomato slices to savor an amazing sandwich.
• Toss together salmon fillets with chopped vegetables like broccoli, asparagus, or bell peppers. Then drizzle with olive oil, season with herbs and spices, and throw it on a sheet pan. Bake in the oven for a fuss-free and flavorful meal.