Salmon Health Benefits and Nutrition Facts


Salmon Health Benefits:
Inflammation | Healthy bones | Cardiovascular Disorders | Mood | Macular Degeneration | Cancer | Heart diseases | Brain

Salmon 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 Health Benefits:
Cardiovascular Disorders:
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.

Brain and Neurological Health:
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.

Joints:
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.