Is Canned Salmon Healthy?

Is Canned Salmon Healthy?

Although tuna and sardines can dominate the offers of canned fish at your local supermarket, there are more food groups than you think; canned salmon, for example. Like other varieties of canned fish, canned salmon is a convenient protein source that you can use in a salmon salad for a sandwich topping or to eat as is. Canned salmon contains essential nutrients such as proteins and healthy monounsaturated fats.

Basic Notions

A quarter cup of canned salmon contains 90 calories and 270 mg of sodium. A 1/4 cup serving also has 40 mg of cholesterol in the diet. Canned salmon does not have carbohydrates, dietary fiber or sugar.

Fat

A quarter cup of canned salmon contains 5 g of total fat, only 1 g of which are saturated. It is not the total amount of fat in your diet that is linked to weight or disease, but rather the type of fat you include in it, according to the Harvard School of Public Health. Specifically, the school recommends limiting trans and saturated fats, because the two have been linked with an increased risk of certain diseases. Eat foods with unsaturated fats, which are associated with improved blood cholesterol profiles and stable heart rates. Substitute sources of saturated fats such as red meats for lean meats such as fish.

Protein

A 1/4 cup serving of canned salmon provides 12 g of protein, an essential nutrient. The protein is found in every cell of the body and makes up a large part of the skin, muscles, glands and organs. Protein is necessary in the diet to facilitate the repair of cells and the synthesis of new cells and is especially essential in periods of growth and development, including childhood, adolescence and pregnancy. Protein deficiencies are rare, and 2 to 3 servings of protein-rich foods meet the daily needs of the body. Get protein from fish like canned salmon because it is low in fat.

Calcium

A quarter cup of canned salmon also contributes 10% of the daily value of calcium. Calcium is a mineral that is vital in the body to produce and maintain strong teeth and bones. Calcium is also necessary for the proper functioning of the heart, nerves, muscles and other bodily systems. Getting enough dietary calcium can help prevent osteoporosis, which causes weak and porous bones. Calcium also helps prevent the development of rickets, a weakening of the bone that is often seen in children.

Iron

A 1/4 cup serving of canned salmon also contains 2% of the daily value of iron, an essential mineral.Most of the body's iron is contained in red blood cells, which carry oxygen to cells throughout the body. Iron is also necessary in the diet for the synthesis of ATP, the body's energy source. Iron deficiencies can lead to anemia, in which the cells of the body do not receive enough oxygen. Anemia can vary in severity and is found more often in children and in young or pregnant women. Heme iron sources such as fish are absorbed by the body better than non-heme sources of iron, which are of plant origin, reports the University of Maryland Medical Center.

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