Salmon: It’s Nutritional Constituents and Health Benefits

This article is about the nutritional value and health benefits of salmon. Before we look into the nutritional composition and health benefits of salmon, let’s look at a general overview of salmon.

Salmon is a broad term used for various species of ray-finned fish of the family Salmonidae. Salmon are mainly found in North Atlantic and Pacific oceans. Some species of salmon are also present in some freshwater lakes. They are also farmed in-home agriculture nowadays.

In general, salmon have anadromous nature. They hatch in the freshwater sources, then migrate in the oceans and turn to the freshwater sources only for reproduction. However, a few species of salmon stay throughout their life in the freshwater.

Nutritional Facts:       

Salmon is not a perfect diet in a nutritional sense. However, it contains a considerable amount of proteins and nutrients. On average, 3 ounces or 85 grams of raw salmon have around 120 calories which are not too high.

1) Sugar and Fiber

Salmon is free from any form carbohydrates. It does not contain even minute quantities of sugar or fibre.

2) Fats

On average, there are more than 5  grams of fat in 85 grams of raw salmon. Out of all the fat content of salmon, more than 1.5 grams are of omega-3 fatty acids, which are good for the body. The omega-3 fatty acids of salmon include EPA and DHA. The amount of saturated fatty acids is relatively low in salmon; they are less than 1 gram of the total fat content of salmon.

The total fat content of salmon varies according to its source. The fat content of farmed salmon is higher than wild salmon, including saturated fatty acids.

3) Proteins

Salmon is one of the protein-rich diets. An average intake of salmon regularly can fulfil 40% of protein needs of the body. In 85 grams of wild-caught salmon, there are around 17 grams of proteins. The farm-raised salmon has relatively lower quantity of proteins because it has slightly more amount of fats. Nevertheless, salmon is an excellent source of proteins for the body. It contains all the essential amino acids required for tissue regeneration and metabolism.

4) Vitamins

Salmon is a good source of vitamins for the body. It contains vitamin A and an exceptionally higher proportion of vitamin B. These vitamins have several roles in the body’s cardiovascular and other vital organ systems. Salmon also contain a significant amount of vitamin D, essential for maintaining calcium balance and growth control.

5) Minerals

Salmon contains several minerals that are important for body functions. These minerals include potassium, magnesium, zinc, and selenium. Potassium is essential for the normal functioning of the heart, and selenium is vital for thyroid regulation. In the market, the canned supplements of salmon have additional calcium, an essential mineral required for the body.

Health Benefits of Salmon

Salmon has several health benefits; it improves cardiovascular health, reduces inflammation, and helps in controlling body weight. There are several other health benefits of salmon as well. A detailed description of essential health benefits is in the following section.

1) Reduced Risk of Heart Disease

The researches indicate that an intake of salmon significantly reduces the risk of heart disease. The primary reason for reducing the risk of heart disease is omega-3 fatty acids in the salmon. Omega-3 fatty acids are known to improve vascular functioning, which subsequently reduces the risk of heart diseases.

Salmon also have antioxidant properties. The antioxidant property of the salmon prevents the oxidation of cholesterol and the formation of triglyceride lipids. The oxidized form of cholesterol causes more vascular atherosclerosis and occlusion.

2) Anti-inflammatory Effects

Salmon is one of the diets that have potent anti-inflammatory effects. A long-standing inflammation leads to several complications. Some researchers believe that chronic diseases like diabetes mellitus, heart disease, and cancer are connected to inflammation.

Suppose you regularly consume a proper amount of salmon according to the recommendation of your doctor or nutritionist. In that case, it will reduce acute as well as chronic inflammation. The possible anti-inflammatory effect of salmon is most probably due to its antioxidant property.

In a controlled study, a reduction in the markers of inflammation such as CRP, IL-6, and TNF was recorded. This reduction in the serum level of inflammatory markers is evidence of the potent anti-inflammatory property of the salmon.

3) Reduced Risk of Osteoporosis

Salmon is an effective weapon to prevent osteoporosis. The wild captured salmon contains vitamin D; vitamin D plays a vital role in strengthening the bones. The farmed salmon also contains calcium which gives additional strength to the bones and prevents osteoporosis. Apart from wild captured and farmed salmon, the packet forms of salmon are available. The packages of salmon have an additional amount of calcium in them.

4) Blood Glucose Control in Diabetics

Salmon is one of the few diets which have zero sugar content. Salmon contains fatty acids and all the essential amino acids. Hence it can fulfil all the nutrient needs of diabetics without raising their blood glucose level. A lower blood glucose level reduces insulin and other drugs for patients with type 1 diabetes. It also reduces insulin resistance in patients with type 2 diabetes.

5) Helps in Alzheimer’s Prevention

Some research studies indicate that the intake of salmon reduces brain decline and prevents Alzheimer’s disease. The brain protective property of salmon is due to omega-3 fatty acids. Salmon also contains the antioxidant astaxanthin, which is a carotenoid. The astaxanthin has neuroprotective properties. It works in combination with the omega-3 fatty acids of salmon to protect brain health.

6) Leaner Body Shape

Salmon is among the diets that have an exceptionally high proportion of proteins in them. Additionally, there are literally zero per cent carbohydrates in the salmon. A decreased carbohydrate intake and increased protein intake help you lose weight and get more muscle mass.

The high protein content of salmon is used to build muscles. The higher protein content also increases overall metabolism, which results in a higher calorie burn. Additionally, some research studies indicate that the omega-3 fatty acids of salmon also cause a reduction in the belly fat of obese people.

7) Prevention of Thyroid Disorders

The deficiency of selenium in the body leads to Hashemite’s disease; it may also lead to graves disease. Hence, selenium is necessary for thyroid function. Its deficiency can lead to hypothyroidism and hyperthyroidism. A regular intake of salmon provides a significant amount of selenium and prevents thyroid disorders. The selenium acts as an antioxidant; it protects the thyroid by neutralizing the free radicals and decreasing antibody production.

8) Mood-Boosting and Improved Sleep

As said above, salmon contains all the essential amino acids required for the body. It also contains amino acids that act as neurotransmitters in the brain and boost mood. One of the most critical amino acids present in salmon is tryptophan. Tryptophan is converted to important mood-boosting neurotransmitter serotonin in the body.

Research studies indicate that people who have a regular intake of salmon are at less risk of getting psychological problems such as anxiety and depression. Better neurotransmitter chemistry of the brain also helps you have a sound sleep. Additionally, the omega-3 fatty acids found in salmon have also been implicated in improving the cognition and psychological state of the brain.

9) Pregnancy-Related Benefits

The omega-3 fatty acids of salmon also benefit fetal brain development and many other beneficial effects. The intake of omega-3 is also helpful for the mother after the baby’s delivery because it promotes the brain development of the newborn baby. A deficiency of omega-3 fatty acids during pregnancy or breastfeeding leads to the defective mental product of the baby in many cases.

The intake of salmon is also beneficial for controlling the blood glucose level of the pregnant lady. Poor blood glucose control during pregnancy can lead to gestational diabetes and subsequent complications. Another essential benefit of salmon for pregnant women is its low mercury content. The foods that have more amounts of mercury affect the growth of the fetus.

10) Eye Health

Salmon contains vitamin A and is beneficial for eye health like other diets containing vitamin A. The presence of vitamin A is required for the formation of pigments in the eye. A deficiency of vitamin A leads to night blindness and cataracts.

11) Improved Immunity and Faster Wound Healing

The high vitamin content of the salmon increases the proliferation and differentiation of the immune cells. The ultimate result is a stronger immune system that quickly subsides the infectious diseases of the body. The intake of salmon also fastens the process of healing. A lot of amino acids and proteins are required at the wound site to regenerate the tissue. The higher protein content of salmon fulfils this high protein needs, and the healing process takes less time.

The Takeaway Message:

Salmon is a broad name that is used to describe various species of fish. Salmon has many health benefits due to its chemical and nutrient composition. Salmon has no carbohydrates in it, neither sugars nor fibre. Salmon has plenty of omega-3 fatty acids, which are suitable for health. It also contains relatively more amount of proteins, vitamins, and minerals. The salmon also has some antioxidants in it.

The primary health benefits of salmon include reducing the risk of cardiovascular diseases, treating Alzheimer’s disease and chronic inflammatory conditions. It is also beneficial for patients with diabetes because of its low calorie and sugar-free composition. The high protein content of the salmon makes it helpful in making a leaner body. The high protein and content of the salmon also improves immunity and Fastens the process of wound healing. The presence of minerals and vitamins also makes salmon a good diet for the general health of pregnant women.