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Salmon Nutrition – Benefits and More

salmon with slice of lemon, cherry tomatoes and asparagus

Salmon nutrition is the perfect choice for a delicious, nutrition-packed dinner or lunch, and can be used in a variety of meals. Salmon nutrition includes vitamins, healthy fats which are vital for brain function and your cardiovascular system, not to mention it’s impressive protein ratio as well. Let’s take a look at all of the nutrition facts and amazing health benefits of salmon.

Aquaculture vs. Wild

You should choose the salmon carefully. Wild salmon is much better than aquaculture salmon. Studies show that aquaculture salmon is higher in contaminants than wild salmon, nutrient composition of wild and farmed salmon differ greatly.

Salmon a Nutritional Powerhouse             

Salmon contains high amounts of vitamins, minerals, Omega 3 fatty acids, and a very important antioxidant Astaxanthin.

Let’s compare nutritional facts for 1/2 fille of wild raw Atlantic Salmon and 1/2 fillet of raw farmed Atlantic Salmon

1/2 fille of wild raw Atlantic Salmon (198 g)

  • Calories: 281
  • Total Fat: 12.6 g
  • Protein: 39.3 g
  • Vitamins: Vitamin A (79.2 IU), Niacin (15.6 mg), Vitamin B6 (1.6 mg), Folate (49.5 mcg), Vitamin B12 (6.3 mcg)
  • Minerals: Calcium (23.8 mg), Iron (1.6 mg), Magnesium (57.4 mg), Potassium (970 mg), Sodium (87.1 mg), Zinc (1.3 mg)
  • Cholesterol: 109 mg
  • Water: 136 g

1/2 fille of farmed raw Atlantic Salmon (198 g)

  • Calories: 412
  • Total Fat: 26.6 g
  • Protein: 40.4 g
  • Vitamins: Vitamin A (99.0 IU), Niacin (17.2 mg), Vitamin B6 (1.3 mg), Folate (51.5 mcg), Vitamin B12 (6.4 mcg)
  • Minerals: Calcium (17.8 mg), Iron (0.7 mg), Magnesium (53.5 mg), Potassium (719 mg), Sodium (117 mg), Zinc (0.7 mg)
  • Cholesterol: 109 mg
  • Water: 128 g
salmon- fish-market
Salmon Nutrition – Benefits and More

6 Impressive Health Benefits of Salmon

1. Benefits to the cardiovascular system  

Modern studies show us that consuming salmon(or similar fish rich in fatty foods) several times a week significantly reduces the chance of cardiovascular diseases. The omega 3 acids contained in fish fat is essential to a good, healthy heart, and can prevent heart problems, and what better way to supply it straight from the source, rather than taking food supplements.    

2. It boosts and strengthens the immune system  

The aforementioned fatty acids in Salmon nutrition are proven to boost your immunity significantly, something that is useful for combating or prevent a number of diseases that weaken the immune system, or arise from an already weakened one.     

3. It helps you lose weight and slim down 

The good news about salmon is, it’s extremely fat in protein content – a 100 gram serving of salmon has about 20 g of protein, which any person who is serious about sports will tell you – is a great macro-nutrient which helps you build up strength and slim down easily. The protein content, along with the omega 3 makes Salmon nutrition impressive, as they increase your metabolic ratio and help you shred down that extra body fat.  

4. Salmon is proven to help brain function

Omega 3 happens to be popular as a brain supplement, and is proven to assist in protecting neurological processes and lowers the risk of brain damage, and brain cell degenerative disease. Salmon contains these important fatty acids, making it a true brain-boosting superfood.     

brunette girl season salmon on pan

5. It’s packed with B vitamins 

Another thing that is popular as a food supplement, B vitamins are very important to a number of biological processes, and a deficiency in them can make us feel groggy, and out of energy for example. Salmon supplies us with a very impressive stack of these vitamins, turning us into energetic, healthy individuals.    

6. Salmon contains the antioxidant Astaxanthin 

Astaxanthin is a powerful antioxidant that is hinted as being able to prevent a myriad of potential health risks, including heart problems and similar, and most notable lowers the bad cholesterol in your body. It also acts against inflammation.  

The bottom line

In conclusion, salmon cooked with some veggies can be a delicious dinner or lunch, stacked with beneficial nutrition for a better life, making it a true superfood.

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