Salmon Nutrition Facts that You Must KnowEditorial Team Updated: September 7th, 2019 0 COMMENTS
Eating salmon fish is having multiple health benefits as it is the best source of protein and nutrition. Apart from this, it is a good source of healthy fats i.e omega3 which keeps your heart healthy and fine. Briefly, we can say that the taste of this fish is very much delicious with many types of nutrition also. After reading this you are going to aware many types of salmon nutrition facts which you must be aware off-
It is very much helpful in maintaining the functioning of our body as eating twice a weak leads to weight loss and memory boosting. Continuously eating salmon fish leads to keep away from many types of diseases like insomnia, diabetes, heart diseases, mental problems and many more.
Wild Salmon Nutrition Facts
Salmon is the most nutritious food on the planet. As it is free from artificial coloring, growth hormones, and other unnatural chemicals. Omega3 oil lowers cholesterol and decreases the heart problem.
It is the source of protein accredited with low fats and calorie with multiple vitamins i.e A, B, C, D, E, and V12. Due to spending a lot of time in icy cold water, they become more beautiful and also enriched in heart-healthy omega 3 and low in omega 6 oils.
What is omega3?
Omega 3 oils are essential fatty acids. It is more important in human heart health but the body cannot make them. The only source to get these oils are fish and in them, salmon fish is the best source.
Nutritional stats of salmon fish
Serving size: red salmon for 4-ounce
- 170 calories (70calories from fat)
- 1g of saturated fat (5% of daily value)
- 75mg cholesterol(25% of daily value)
- 26g protein
- 20mg calcium(2%daily value)
- 0.27mg iron(4%)
Rich in omega3 fatty acid
Salmon fish is the best source of omega3 fatty acids.
There is no recommendation for taking omega3 fatty acid, as many health organization suggests that a healthy adult gets nearly about 250-500mg of EPA and DHA per day.
EPA DHA has several health benefits that help in lowering blood pressure, reducing cancer, decreasing inflammation and many more.
Because many Studies show that getting omega3 fat from fish is more effective when it is supplemented with fish oil capsules.
A 100g(3.5ounce)portion of farmed salmon fish has nearly 2.3gram omega3 fatty acids, while the same weight wild salmon fish contains 2.6grams of fatty acid.
Great source of Protein
Like omega3, protein is also an essential part that we must get in our diet and Salmon is the best source of getting high-quality protein.
Protein is an important building block of bones, skin, muscles, and blood. Protein is also helping your body in healing after injury, protecting bone health, maintaining muscle mass during weight loss, and the aging process.
A 100g(3.5ounce) serving gives you 2.5g of protein.
Great source of vitamin B
Vitamin B plays a greater role in maintaining good health. It has a direct impact on energy levels, brain function, and cell metabolism.
Vitamin B helps in preventing infection and helps in health support:
- Cell health
- Energy levels
- Healthy brain function
- Proper nerve function
- Hormones and cholesterol function
Vitamin B is also helpful for men as it increases the testosterone level that decreases with age. It also helps in creating and repairing DNA and reducing the inflammation that can lead to heart disease. Below is the table which tells about the nutrition facts of vitamin B constituents in a 100g of Salmon fish servings:
|B vitamin content in 3.5 ounce(100g)|
|B1 (thiamin): 18% of the RDI|
|B2 (riboflavin): 29% of the RDI|
|B3 (niacin): 50% of the RDI|
|B5 (pantothenic acid): 19% of the RDI|
|B6: 47% of the RDI|
|B9 (folic acid): 7% of the RDI|
|B12: 51% of the RDI|
Great source of Potassium
Potassium plays an important role in the body.
Potassium helps to control blood pressure and reduce the chances of heart strokes. In 31 studies it was found that supplementing potassium in a high sodium diet leads to a reduction in blood pressure.
Potassium plays an important role in transmitting nerve signals, muscle signals, muscle contraction, and various chemical reactions.
Wild Salmon gave nearly 18% of the RDI per 100g(3.5ounce) versus 11% for farmed. Salmon provides more Potassium than an equivalent amount of bananas which only provides 10% of the RDI.
Source of Selenium
The second most useful nutrition available in Salmon is “Selenium”. It is found in the soil or in food. Very little amount of Selenium is needed in our body. Most of the selenium is present in the soil and the quantity of selenium in food depends on the amount of selenium present in the soil where the food was grown.
It protects our bone health and decreases thyroid antibodies in people who are suffering from thyroid and it may also reduce the risk of cancer.
Salmon fish is a good source of selenium, and many studies told that seafood is a good source of selenium. And, if you are taking two servings of salmon per week than your level of selenium increased significantly in comparison to those who are taking fish oil capsules.
A 100gm serving of salmon fish 59-67% of selenium.
Contains the antioxidant astaxanthin
Astaxanthin is a reddish pigment that belongs to a group of chemicals known as carotenoids. This compound is having several powerful health effects. This is the only compound due to which the flesh color of salmon, lobster are in pink, red, orange color. Here are the nutritional facts of antioxidant astaxanthin-
Astaxanthin lowers the risk of heart disease by reducing the oxidation of LDL cholesterol(bad) and increase HDL cholesterol.
One study found that 3.6mg of astaxanthin daily is enough to reduce LDL cholesterol, which could reduce the risk of heart disease.
A study found that a 3.5mg of astaxanthin is believed to work with salmon’s omega3 fatty acid to protect the brain and nervous system from inflammation.
Where salmon contains between 0.4mg-3.5mg of astaxanthin per 3.5 ounces (100g), whereas red salmon provides the highest amount.
Here, we have read multiple salmon”s nutritional facts and know we can say that a single salmon is having many types of health benefits which keeps away many problems.
As we have seen that it provides omega3 fatty acid and astaxanthin which lowers the risk of heart disease by reducing oxidation of LDL cholesterol and increases HDL cholesterol which keeps your heart healthy and fit. Whereas selenium lowers the risk of cancer and thyroid.
And in this list, there is protein, potassium and many types of vitamin B which helps in the good functioning of our body. So, eating a wild salmon always keeps you wild for every work.