Salmon is one of the best sources of omega-3 fatty acids available. In addition to offering the benefits of these healthy fats, salmon contains many essential nutrients that can boost overall health.
Salmon Nutrition Facts
One 4-ounce serving of cooked salmon contains 168 calories and only 4 grams of fat. Salmon has no carbs and is an excellent source of protein with 28 grams per 4-ounce serving. In addition to being rich in omega-3 fatty acids, salmon is also an excellent source of tryptophan, vitamin D, and selenium. Salmon is a very good source of vitamins B12 and B3. Salmon is also a good source of phosphorus, magnesium and vitamin B6.
Health Benefits of Salmon
Research shows omega-3 fatty acids offer tremendous health benefits. In addition to fighting the signs of aging, omega-3 fatty acids naturally lower cholesterol and blood pressure, lower the risk of stroke, reduce joint pain and stiffness caused by arthritis, improve bone density and cognitive functioning in children with ADHD, and may reduce the risk of certain cancers and age-related eye diseases.
Tryptophan aids in the formation of muscle, but studies show tryptophan can also help with insomnia and depression. The body uses tryptophan for serotonin production and pairing tryptophan-rich foods with complex carbohydrates increases the effectiveness of the body’s ability to produce serotonin.
The body uses selenium, a trace mineral found in salmon, for metabolism, thyroid functioning, immune health, and may decrease the risk of developing certain cancers. The body uses B vitamins for various functions such as energy production, immunity, and to keep the skin, digestive system and nervous system healthy.
Not only does the body use protein for building and repairing muscle tissue, but in almost every cell of the body. Dieters, especially those on a low-carb diet, can include salmon in their diet as an alternative to red meat for a high-protein food that’s also low in saturated fat.
How Much Salmon
To enjoy the health benefits salmon offers, the American Heart Association recommends eating at least two servings of fatty fish such as salmon per week. For the most benefit, choose wild salmon when possible, which includes most canned salmons.
References:
Healthcastle Nutrition, Inc. (Oct 2009). “Insomnia? Try Pairing Foods for Better Sleep.” Accessed November 9, 2010 from Healthcastle.com.
Nutrition Data. (n.d.). “Fish, Salmon, Pink, Cooked.” Accessed November 9, 2010 from Nutritiondata.com.
The George Mateljan Foundation. (n.d.). “Salmon.” Accessed November 8, 2010 from WHFoods.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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