Salmon is an oily fish that is a good source of omega-3 fatty acids, protein and calcium. The American Heart Association recommends eating two portions of oily fish a week. Canned salmon has the same nutritional value as freshly caught salmon. A typical 100-g portion contains 150 calories and 2 g saturated fat.
Omega-3
Omega-3 fatty acids have many health benefits. They are essential fatty acids that the body requires. They are found in canned salmon and other oily fish such as tuna or halibut. Omega-3 fatty acids are often used to prevent heart disease, but they also have a vital role in brain function and memory. Deficiency can lead to heart problems, dry skin memory loss and depression.
Protein
Made up of amino acids, protein is vital in the growth of cells. It is also essential in developing muscle and tissue repair. Current guidelines recommend that adults have 0.8 kg of protein per kilogram of body weight. Athletes, body builders and pregnant women may require more than this. If you are unsure whether you have enough protein in your diet, please consult a health professional. Canned salmon is a healthy source of protein. A typical 100-g portion contains 23 g.
Calcium
Required for the development of healthy bones and teeth, calcium also helps regulate muscle contraction and ensures blood clots normally. This mineral is found in canned salmon and other fish where you eat the soft bones. It is also found in dairy products such as milk and cheese. Salmon has the same level of calcium per portion as a cup of milk. An average adult should have 700 g of calcium per day. Too much calcium in your diet may lead to gastrointestinal upset.
Vitamin D
Eating a balanced and varied diet and spending time outside during daylight hours should ensure you are getting enough vitamin D. This vitamin is only found in a small number of foods and is required to regulate calcium and phosphate in the body. Canned salmon is a good dietary source of vitamin D. Other sources are eggs, breakfast cereals and powdered milk. Vitamin D is also absorbed through the skin from sunlight.
Considerations
Canned salmon contains low levels of pollutants. These may gradually build up in the body over time. Although salmon is sometimes hailed as a super food, it is important not eat too much of it. Pregnant women, breastfeeding mothers and females who may have a baby in the future should have no more than two portions per week. Males and women who won't have children in the future should have no more than four portions per week.
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