Global salmon production is heavily dependent on Norway, which accounts for 53% of the total supply. As one of the common fish in Norway, salmon is an essential food on the dining table. By consuming salmon, we can supplement our bodies with necessary nutrients to maintain good health. In this article, let’s talk about the nutritional components of salmon.
Nutritional Components
The nutritional composition of salmon varies depending on its growth and farming methods. For example, wild salmon, due to the challenges of the deep sea environment and adaptation, swim faster and are more agile, resulting in higher protein content. On the other hand, farmed salmon, living in a less challenging environment, have a more comfortable growth process, leading to higher fat content and calorie count compared to wild salmon. Additionally, as wild salmon primarily feed on small fish and shrimp in the sea, they tend to have slightly higher levels of vitamins and other trace elements such as vitamin B12, vitamin B6, niacin, pantothenic acid, phosphorus, and selenium compared to farmed salmon.
Despite some variations in specific nutrients, salmon in general is rich in high-quality protein, omega-3 fatty acids, vitamins, and minerals. These components contribute to heart health, neurological function, bone health, and immune system maintenance. Let’s explore each of them further.
Salmon Protein (How much protein in salmon)
Protein is an essential nutrient that the human body needs to obtain from the diet. Protein helps the body heal after injuries, promotes bone health, and maintains muscle quality, among other functions.
Fresh salmon typically contains protein in the range of 20% to 25%. This means that the protein content in 100 grams of fresh salmon is approximately 20 to 25 grams. Canned salmon, on the other hand, tends to have higher protein content, ranging from 22% to 28%. This is because the canning process involves cooking and processing the salmon, resulting in moisture loss and a higher concentration of nutrients, including protein, in the canned product. Additionally, canned salmon may have other ingredients added, which can contribute to its protein content.
Different handling and cooking methods can also affect the protein content of salmon. For example, high heat during cooking can cause protein denaturation and coagulation, leading to protein loss and reduced protein absorption by the body. If you use salmon to make soup or sauce, the protein in the salmon can dissolve into the liquid during cooking. If this liquid is discarded, some protein may be lost as well.
However, while cooking may decrease the protein content of salmon, there is no need to be overly concerned because the impact is relatively minor. This is because proteins are complex molecules composed of amino acids and have relatively stable structures. Significant protein degradation would require very high temperatures and prolonged cooking times. Choosing appropriate cooking methods, such as steaming or grilling, can help preserve the protein content to the maximum extent.
Omega-3 Fatty Acids and Other Fats in Salmon
Salmon is rich in healthy fats, particularly omega-3 fatty acids. These fats are essential for the human body because they cannot be synthesized internally and must be obtained from daily diet through sources such as fish, fish oil supplements, or certain algae-based products. Omega-3 fatty acids have various benefits, including reducing inflammation, maintaining heart health, promoting brain function, and supporting skin health.
The omega-3 fatty acids in salmon mainly consist of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA is well-known for its anti-inflammatory properties and is beneficial for heart health. Additionally, EPA is sometimes used as a supplement for treating conditions like depression and anxiety, as it is believed to have positive effects on mental well-being. DHA is an important structural component in the brain and the retinas of the eyes. It is crucial for maintaining normal brain function and visual development, especially during pregnancy and early childhood when DHA is vital for the growth and development of the nervous system.
In addition to omega-3 fatty acids, salmon also contains other types of fats, such as monounsaturated fats and saturated fats. Monounsaturated fats, such as oleic acid, are beneficial for heart health and can improve lipid profiles.
When it comes to saturated fats, they should be consumed in moderation. It is not advisable to consume excessive amounts or completely eliminate them from the diet. This is because saturated fats are necessary as an energy source, providing energy for daily activities and physiological functions. Furthermore, certain fat-soluble vitamins (such as vitamins A, D, E, and K) require fats as a medium for absorption and utilization in the body, and saturated fats serve as carriers for these vitamins. However, excessive intake of saturated fats can lead to health issues. For example, consuming too much saturated fat increases the risk of cardiovascular diseases by raising the levels of low-density lipoprotein cholesterol (LDL-C) in the blood, commonly known as “bad” cholesterol, which contributes to atherosclerosis and cardiovascular problems. Additionally, a diet high in saturated fat can cause insulin resistance and obesity, leading to the development of diabetes and other metabolic disorders. Fortunately, salmon has relatively low levels of saturated fats and is primarily composed of unsaturated fatty acids, making it generally considered a healthy fish option.
Vitamins in Salmon
In addition to proteins and fats, salmon is also rich in various vitamins.
Vitamin D: Salmon contains a significant amount of vitamin D, which helps maintain bone health, supports normal immune system function, and contributes to overall well-being. The recommended daily intake of vitamin D for humans is around 600-800 IU.
Vitamin B12: Salmon provides approximately 0.9-5.4 micrograms of vitamin B12 per 100 grams. Vitamin B12 plays a crucial role in red blood cell production, DNA synthesis, and maintaining nerve function. The daily recommended intake of vitamin B12 for humans is 2.4 micrograms.
Vitamin B6: Salmon contains approximately 0.5-0.9 milligrams of vitamin B6 per 100 grams. Vitamin B6 is involved in metabolism, brain development, and the production of hormones and neurotransmitters. The recommended daily intake of vitamin B6 for individuals is 1.3-1.7 milligrams.
Vitamin B3: Salmon provides around 6-12 milligrams of vitamin B3 per 100 grams. Vitamin B3 is essential for energy production, digestion, and maintaining the health of the skin, hair, and nervous system. The recommended daily intake of vitamin B3 for individuals is 14-16 milligrams.
Vitamin A: Salmon contains approximately 0-75 micrograms of vitamin A per 100 grams. Vitamin A is important for maintaining healthy vision, supporting immune function, and promoting cell growth and differentiation. The recommended daily intake of vitamin A for individuals is 700-900 micrograms.
Vitamin E: Salmon provides around 0.5-1.5 milligrams of vitamin E per 100 grams. Vitamin E is a powerful antioxidant that promotes skin and eye health. The recommended daily intake of vitamin E is 15 milligrams.
The vitamin content mentioned above provides a rough reference range, as the specific vitamin content can vary depending on the salmon species, food sources, and growth environment. Salmon is one of the sources of these vitamins and can be combined with various foods to achieve a more balanced nutritional intake.
Minerals in Salmon
Like other salmon varieties, Norwegian salmon also contains a variety of minerals, which contribute to its nutritional value. Common minerals found in salmon include selenium, phosphorus, potassium, magnesium, and calcium.
Selenium: Without a doubt, Norwegian salmon is an important source of selenium supplementation. Selenium is an essential trace mineral with antioxidant properties that plays a crucial role in immune function, protecting cells from oxidative stress.
The recommended daily intake of selenium for humans is 55 micrograms, and approximately 100 grams of salmon contains around 40-50 micrograms of selenium.
Phosphorus: Norwegian salmon is also a source of phosphorus for the human body. As an essential mineral, phosphorus is important for bone health, energy metabolism, and the formation of DNA and cell membranes.
The recommended daily intake of phosphorus for humans is 700 milligrams, and approximately 100 grams of salmon contains around 250-350 milligrams of phosphorus.
Potassium: Norwegian salmon also contains potassium, which helps maintain fluid balance, supports normal nerve function, and promotes muscle contraction.
The recommended daily intake of potassium for humans is 2600-3400 milligrams, and approximately 100 grams of salmon contains around 380-410 milligrams of potassium.
Magnesium: Magnesium is another mineral found in Norwegian salmon. It is involved in various physiological processes in the body, including maintaining nerve function, muscle contraction, and promoting bone health.
The recommended daily intake of magnesium for humans is 310-420 milligrams, and approximately 100 grams of salmon contains around 24-48 milligrams of magnesium.
Calcium: Calcium is crucial for maintaining healthy bones and teeth. Although the calcium content in salmon is relatively low compared to dairy products, Norwegian salmon is indeed a source of calcium for the human body.
The recommended daily intake of calcium for humans is 1000-1300 milligrams, and approximately 100 grams of salmon contains around 12-15 milligrams of calcium.
From this, it can be seen that salmon can indeed provide some of the essential minerals needed by the body each day. However, relying solely on salmon to meet mineral requirements is not sufficient. It is important to have a well-balanced diet to ensure overall dietary health.
Iodine in Salmon
Additionally, some may wonder if salmon is rich in iodine, given that it grows in the ocean, which has abundant iodine content. Iodine plays a critical role in the synthesis of thyroid hormones, which are involved in regulating metabolism, growth, and development. While salmon does contain iodine, the iodine content in salmon is significantly lower than that of shellfish or seaweed. This is because seaweed and certain shellfish can directly absorb iodine from seawater during their filter-feeding process and growth. Seaweeds, in particular, can even concentrate iodine from seawater. In comparison, although salmon consumes a small amount of marine organisms and absorbs some iodine, they do not directly absorb iodine from their diet like filter-feeding animals such as seaweed or shellfish. Therefore, if you need to supplement iodine, the best approach may be to consume seaweed or shellfish.
Calories in Salmon
The calorie content in salmon primarily comes from fat. Generally, the higher the fat content, the higher the calorie count in salmon. While the fat content varies among individual salmon, there are significant differences in calorie content based on the salmon farming methods in each region or the salmon’s own habits.
Currently, there are several types of salmon, including Atlantic Salmon, Chinook Salmon, Sockeye Salmon, and Coho Salmon. In Norway, Atlantic Salmon is more common. In terms of cooked salmon, the calorie content is as follows: Cooked Chinook salmon has more calories than cooked Sockeye salmon, which has more calories than cooked Atlantic salmon, and cooked Coho salmon has fewer calories than the others. Approximately 100 grams of cooked Chinook salmon contains 235-270 calories, 100 grams of cooked Sockeye salmon contains 212-235 calories, 100 grams of cooked Atlantic salmon contains 206-235 calories, and 100 grams of cooked Coho salmon contains 182-206 calories.
The variation in calorie content primarily stems from the different fat content in these salmon species. The higher the fat content, the richer the flavor and higher the calorie count in salmon. Atlantic salmon has a lower fat content compared to Chinook salmon and Sockeye salmon but higher than Coho salmon.
This is because Chinook salmon and Sockeye salmon often migrate longer distances, requiring them to store more energy to complete their long journeys. Consequently, they tend to accumulate and store more fat in their bodies to provide the necessary energy for spawning and migration. On the other hand, Coho salmon spends less time in the ocean and has longer migration distances, so it is not necessary for them to store excessive fat, resulting in lower calorie content. Atlantic salmon has shorter migration distances compared to Chinook salmon and Sockeye salmon but longer than Coho salmon, which explains why its fat and calorie content is lower than Chinook and Sockeye salmon but higher than Coho salmon.
Allergies and Adverse Effects
While salmon is considered a healthy food, some individuals may experience allergies or adverse reactions after consuming it.
Allergies
Fish allergies are not uncommon, as fish contains various proteins such as fish myosin and plasma proteins. People allergic to these proteins may experience symptoms of abnormal immune system activation. When fish proteins enter the body, the immune system identifies them as invaders and releases excessive antibodies (immunoglobulin E, IgE), leading to allergic reactions such as itching, redness, hives, difficulty breathing, swollen throat, and gastrointestinal discomfort. Severe allergic reactions can even be life-threatening. If you feel uncomfortable after consuming salmon, it is important to carefully assess whether you are allergic to salmon. If you are, it is necessary to avoid contact with salmon or take anti-allergy medication.
Heavy Metal Contamination
Salmon from contaminated water sources may contain heavy metals such as mercury, which can accumulate in their flesh. High levels of mercury are harmful to pregnant women, nursing mothers, and young children. However, in general, salmon obtained from reputable sources such as supermarkets and fish markets follow strict quality control measures for feeding or fishing. Choosing such salmon can reduce the risk of heavy metal contamination.
Norway is known for its good environmental protection practices, and its waters are generally clean. Most Norwegian salmon is farmed in controlled conditions, making it easier to monitor and control pollution. However, if salmon grows in a wild environment, it may be influenced by certain pollutants as they easily absorb contaminants present in the water, such as mercury and polychlorinated biphenyls (PCBs), which accumulate gradually in the food chain. If you enjoy fishing for salmon for consumption, it is advisable to research the water quality of the fishing area in advance.
Parasitic Infections
Raw or undercooked salmon may contain parasites such as Anisakis, which can cause gastrointestinal symptoms like nausea, vomiting, and abdominal pain. Ensuring that salmon is properly cooked is an effective way to eliminate the risk of parasitic infections.
When the internal temperature of salmon reaches 63 degrees Celsius, parasites can be effectively destroyed. Freezing is another method to kill parasites, such as freezing the fish meat at -20 degrees Celsius or below for at least 7 days, or at -35 degrees Celsius or below for at least 15 hours.
However, salmon farming in Norway adheres to strict monitoring standards, and the prevalence of Anisakis in farmed salmon is low. This is mainly due to Norway’s use of cold waters and rigorous farming practices. Norway requires salmon intended for raw consumption to undergo a freezing process to kill parasites.
Antibiotics and Pesticide Residues:
Some salmon may be exposed to trace amounts of antibiotics and pesticides during the farming process. While they are usually within safe limits, it is recommended to choose wild-caught salmon or salmon produced without the use of antibiotics and pesticides to minimize their impact on human health.
The Norwegian Food Safety Authority (Mattilsynet) has implemented strict regulations to ensure the safety and quality of farmed salmon, including monitoring and controlling the use of antibiotics and pesticides. Currently, salmon farming in Norway primarily focuses on proper fish health management and vaccination to prevent diseases, reducing the need for antibiotics. In terms of reducing pesticide use, Norway employs integrated pest management (IPM) strategies, which include biological control, physical barriers, and improved farm management practices. Finally, the Norwegian Food Safety Authority conducts regular inspections and testing to monitor the presence of antibiotics and pesticide residues in farmed salmon.
The Best Season for Salmon
Salmon can be obtained through fishing in the sea or through farming. For wild salmon in Norway, the best fishing months are from June to August. This is because wild Atlantic salmon in Norway typically migrate from the ocean to freshwater rivers and streams during the summer to spawn. This is when they are most abundant in Norwegian waters, making it a good time to catch wild salmon. As for farmed salmon, they are readily available throughout the year as salmon farming in Norway is highly developed and ensures uninterrupted supply. The farming methods for Norwegian salmon adhere to strict standards and provide a low-temperature environment, ensuring high-quality salmon.
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