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Salmon nutrition

Salmon: One of the world's healthiest foods

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SalmonPhoto: Shutterstock

Salmon’s claim to fame is one essential fatty acid group known as omega-3 – the nutritious, fatty fish is packed with it.


A small three-ounce serving of wild salmon has about 156 calories and 23 grams of protein, plus six grams of fat. It provides between two-three grams of omega-3 per serving, according to research from the Center for Preventive Cardiology, Cleveland Clinic. That amount of omega-3 is as good as taking three days’ worth of fish oil supplement capsules.

Omega-3 is known as an essential fatty acid because the body cannot synthesise the nutrient on its own and thus it must be obtained from the diet. Eating fishes like salmon, sardines, and fresh tuna at least three times a week is a great way to ensure that you’re getting the right amount of the essential fatty acid.

Salmon is also an excellent source of high-quality protein, vitamins and minerals like potassium, selenium, vitamin B12 and vitamin D, as well as taurine.

Benefits of salmon consumption include cardiovascular health, muscle and tissue development, eye care, effective body metabolism, and more. Learn a little more about why eating salmon is good for you:

Great for cardiovascular health

When eaten two to three times per week, salmon can reportedly reduce your risk of heart attack, stroke, arrhythmia, and high blood pressure.

Oily fish like salmon contains high levels of omega-3 fatty acids like eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). These are responsible for many of the above cardiovascular benefits.

In addition to heart disease, scientists also indicate that fish consumption may lower the risk of cancer as well as other chronic diseases including asthma and diabetes.

SalmonPhoto: Shutterstock


Increases brain function

The brain is 60-percent fat and most of that is DHA, which is critical for brain function as well as a healthy nervous system and retina. Eating salmon regularly has been associated with reducing the risk of depression and Alzheimer's disease.

Pregnant women or nursing mothers are also encouraged to eat salmon as it reportedly boosts the brain development and eventual learning capability of their children. Feeding this fatty fish to preschool kids has also been demonstrated to prevent ADHD and improve academic performance.

Improves joints and bone density

Salmon is also a great source of protein and important to skeletal health. The fish contains bioactive peptides. One of these is calcitonin, which lowers the levels of calcium and phosphate in the blood, and promotes the formation of bone. It also improves bone density and strength.

SalmonPhoto: Shutterstock

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