Salmon is a highly nutritious fish that is rich in protein, omega-3 fatty acids, and various essential vitamins and minerals. According to the United States Department of Agriculture (USDA), a 100g serving of cooked salmon provides approximately 208 calories, with a macronutrient breakdown of 20g of protein, 13g of fat, and 0g of carbohydrates. The high protein content in salmon makes it an excellent option for those looking to increase their protein intake, while the omega-3 fatty acids provide numerous health benefits, including reducing inflammation and improving heart health.
Nutritional Profile of Salmon per 100g
A 100g serving of cooked salmon is an excellent source of various essential nutrients, including vitamin D, vitamin B12, selenium, and phosphorus. The nutrient profile of salmon per 100g is as follows: Protein: 20g, Fat: 13g, Omega-3 fatty acids: 1.8g, Vitamin D: 60% of the Daily Value (DV), Vitamin B12: 51% of the DV, Selenium: 45% of the DV, and Phosphorus: 28% of the DV. Salmon is also low in saturated fat and calories, making it a nutritious addition to a healthy diet.
Vitamins and Minerals in Salmon
Salmon is a rich source of various vitamins and minerals, including vitamin D, vitamin B12, selenium, phosphorus, and potassium. The vitamin and mineral content of salmon per 100g is as follows: Vitamin D: 60% of the DV, Vitamin B12: 51% of the DV, Selenium: 45% of the DV, Phosphorus: 28% of the DV, Potassium: 15% of the DV, and Vitamin B6: 12% of the DV. These vitamins and minerals play crucial roles in maintaining healthy bones, skin, and hair, as well as supporting immune function and energy metabolism.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 20g |
| Fat | 13g |
| Omega-3 fatty acids | 1.8g |
| Vitamin D | 60% of the DV |
| Vitamin B12 | 51% of the DV |
| Selenium | 45% of the DV |
| Phosphorus | 28% of the DV |
Salmon is also a rich source of antioxidants, including astaxanthin, which has been shown to have anti-inflammatory properties and protect against cell damage. The antioxidant content of salmon per 100g is approximately 1.5mg of astaxanthin. The combination of omega-3 fatty acids, vitamins, and minerals, and antioxidants in salmon makes it a nutritious addition to a healthy diet.
Health Benefits of Salmon
The high nutritional value of salmon provides numerous health benefits, including: Reducing inflammation: The omega-3 fatty acids in salmon have anti-inflammatory properties, which can help reduce inflammation and improve symptoms of conditions such as arthritis. Improving heart health: The omega-3 fatty acids in salmon can help lower triglycerides, reduce blood pressure, and prevent blood clots, all of which can contribute to a reduced risk of heart disease. Supporting brain function: The omega-3 fatty acids in salmon have been shown to support brain function and development, and may even help reduce the risk of age-related cognitive decline. Reducing cancer risk: The antioxidants and omega-3 fatty acids in salmon may help reduce the risk of certain types of cancer, including colon, prostate, and breast cancer.
What is the recommended daily intake of salmon?
+The recommended daily intake of salmon varies depending on factors such as age, sex, and overall health. However, the American Heart Association recommends eating at least two servings of fatty fish, such as salmon, per week.
Can salmon be cooked in a way that preserves its nutritional value?
+Yes, salmon can be cooked in a way that preserves its nutritional value. Grilling, baking, and poaching are all healthy cooking methods that can help retain the omega-3 fatty acids and other nutrients in salmon. It is also important to avoid overcooking, as this can damage the delicate fatty acids and reduce the nutritional value of the fish.
In conclusion, salmon is a highly nutritious fish that is rich in protein, omega-3 fatty acids, and various essential vitamins and minerals. The high nutritional value of salmon provides numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. By incorporating salmon into a healthy diet, individuals can reap the rewards of this nutritious food and support overall health and well-being.
