Salmon Health Benefits and Nutrition Facts

Serving size: 100 g

Nutrients Amount

Water 68.5 g

Energy 142 kcal

Protein 19.84 g

Total lipid (fat) 6.34 g

Lipids  

Fatty acids, total saturated 0.981 g

Fatty acids, total monounsaturated 2.103 g

Fatty acids, total polyunsaturated 2.539 g

Cholesterol 55 mg

Vitamins  

Thiamin 0.226 mg

Riboflavin 0.38 mg

Niacin 7.86 mg

Vitamin B-6 0.818 mg

Folate, DFE 25 µg

Vitamin B-12 3.18 µg

Vitamin A, RAE 12 µg

Vitamin A, IU 40 IU

Minerals  

Calcium, Ca 12 mg

Iron, Fe 0.8 mg

Magnesium, Mg 29 mg

Phosphorus, P 200 mg

Potassium, K 490 mg

Sodium, Na 44 mg

Zinc, Zn 0.64 mg

Source: USDA Nutrient Database No. 28

Salmon is rich in omega-3-fatty acids, that helps to reduce cholesterol levels and prevent thickening of arteries. Moreover, this fatty acid also strengthens the cardiac muscles and repairs damage to the heart tissue. Omega-2 fatty acids also help to reduce blood pressure and prevent heart attack and stroke.

Omega-3 fatty acids improve functioning of the brain, increases memory levels and keeps brain active for very long duration. Moreover, vitamin D, A, selenium and other amino acids also protect brain and other organs in the nervous system from age-related damage and relaxes the brain. Fatty acids act as anti-depressants and help prevent onset of Alzheimer’s and Parkinson’s.

Omega-3-fatty acids are converted into 3 compounds, i.e., 3-prostaglandins, 3-thrombaxones and resolvins. These compounds are well known anti-inflammatory compounds, that help improve joint health. In addition, Salmon also contains bioactive peptide molecules that support the cartilage lining of joints. One of these compounds i.e., calcitonin, improves the collagen balance and mineral content in bones and joints.