According to the Monterey Bay Aquarium seafood watch, wild-caught Alaskan salmon is a sustainable food option, or a "best choice" for your health as well as the environment. Lower in saturated fat than beef, salmon is a heart-healthy fish. It is richer in omega-3 fats, a type of health-promoting unsaturated fat, than most other fish varieties. Like most animal foods, it is rich in protein as well as many vitamins and minerals essential for human health.
Vitamin B Rich
Salmon is rich in many B vitamins. According to ELook.org, a 3-oz. cooked portion of wild Atlantic salmon provides 0.41mg, or 24 percent of the recommended daily value, for vitamin B2 and 8.6mg of vitamin B3, or 42 percent of the DV. These vitamins are important for energy metabolism as well as proper nervous system function. The same amount of cooked Atlantic salmon provides 0.8mg of vitamin B6 and 2.59mg of vitamin B12, or 40 and 43 percent of the DV for each nutrient, respectively. Vitamin B6 helps break down stored energy, in the form of glycogen in the liver and muscles, into glucose to keep blood sugar steady. In addition, vitamin B6 is essential for protein metabolism and synthesizing neurotransmitters or brain chemicals, such as serotonin, which regulates bodily functions. Vitamin B12 is important for energy metabolism, supporting proper function of the nervous system and forming new cells.
Source of Minerals
Most varieties of seafood are rich in minerals, particularly the trace mineral selenium, and salmon is no exception. A 3-oz. cooked portion of wild Atlantic salmon provides nearly 40mcg, meeting over half, or 56 percent of the DV. According to an article published in the American Journal of Clinical Nutrition in July 2004, a low intake of this mineral may contribute to reduced immune function, increased risk of developing cancer as well as increased susceptibility to viral diseases. Salmon is a source of the major minerals phosphorus and potassium, meeting 21 and 22 percent of the DV for each in a 3-oz. cooked portion, respectively. Phosphorus is needed to build and maintain strong bones. It activates certain enzymes and is necessary to form DNA. Potassium is important for regulating heartbeat and maintaining healthy blood pressure.
Cardiovascular Benefits
According to an article published in October 2006 in the Journal of the American Medical Association, consuming fish, especially fish rich in omega-3 fatty acids, such as salmon, promotes optimal health of the cardiovascular system. Researchers reported that eating two 4-oz. portions of fatty fish weekly, or those rich in the marine omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), reduces overall risk of dying by heart disease by a significant 36 percent as well as total mortality by 17 percent. A 1-oz. portion of cooked salmon provides about 250mg of EPA plus DHA -- and this small amount has shown cardioprotective benefits.
References
- Monterey Bay Aquarium Seafood Watch: Salmon
- ELook.org: Nutrition Information for Atlantic Salmon, Cooked
- American Cancer Society: Vitamin B Complex
- American Journal of Clinical Nutrition: An Increase in Selenium Intake Improves Immune Function and Poliovirus Handling in Adults with Marginal Selenium Status
- Massachusetts Institute of Technology: Important Minerals--Optimizing Your Diet
- Journal of the American Medical Association: Fish Intake, Contaminants, and Human Health
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