The Nutrients in Sockeye Salmon Sockeye salmon provides a healthy dose of omega-3 fats.Sockeye salmons orange-red meat provides a delicious change of pace from other varieties of fish and contains plenty of nutrients that boost your overall health. Also known as red salmon, this type of wild salmon is primarily harvested from fisheries in Alaska and is not commercially farmed. Sockeye salmon can be grilled, baked, steamed, smoked or roasted. It is also sometimes eaten raw as sushi or sashimi.Calories and Protein A 3-ounce serving of sockeye salmon contains 121 calories. It is higher in calories than pink salmon but lower in calories than farmed Atlantic salmon. Sockeye salmon is rich in protein, a necessary building block for muscles and organs. One serving has about 18 grams of protein, slightly more than farmed Atlantic salmon and pink salmon Fat and Cholesterol Sockeye salmon has 4.7 grams of fat per serving, but the majority of its fat content is made up of monounsaturated and polyunsaturated fats, which are healthier than the saturated fat found in many meat products. Two particularly beneficial forms of fat found in sockeye salmon are the omega-3 fatty acids DHA and EPA. These omega-3 fats boost heart health, brain performance, joint health and the immune system. Sockeye salmon contains a small amount of cholesterol, about 45 milligrams per serving. Frying or sauteing salmon in oil or butter adds fat to your meal. To keep fat levels low, opt for no-fat preparation methods, such as baking, or minimize the fat you add by using a nonstick cooking spray.Vitamins Sockeye salmon is high in vitamin B-12, a nutrient essential for blood cell formation, DNA synthesis and proper brain functioning. A single serving of sockeye salmon provides about 80 percent of the daily value of vitamin B-12 recommended by the U.S. Food and Drug Administration. Sockeye salmon is also high in niacin, a vitamin that assists in hormone formation and may boost HDL, also known as good cholesterol. Other vitamins in sockeye salmon include pantothenic acid, folate, riboflavin, thiamin and vitamins B-6, E and A.Minerals A 3-ounce serving of sockeye salmon contains 26 micrograms of selenium, a mineral important in thyroid function and immune system activity. Selenium also acts as an antioxidant and keeps cells safe from free radical damage. The U.S. Institute of Medicine recommends that individuals over 19 get at least 55 micrograms of selenium each day. Other important minerals found in sockeye salmon include phosphorus, magnesium, iron, potassium and zinc. Sockeye salmon is naturally low in sodium, containing only 95 milligrams in a 3-ounce serving.Considerations One concern when consuming any type of fish or seafood is the potential presence of the mercury and other environmental contaminants. Mercury contamination is of particular concern to pregnant women, nursing women, women who may become pregnant and children under 12 because this compound can cause damage to a fetus or childs developing brain. For individuals in high-risk groups, the U.S. Environmental Protection Agency recommends limiting fish consumption to 12 ounces per week and choosing fish low in mercury. Fortunately for those who love sockeye salmon, the Alaska Department of Environmental Conservation has found that all types of Alaskan salmon, including sockeye salmon, are low in mercury. Alaskan salmon is also low in PCBs, dioxins and organochlorine pesticides. that all types of Alaskan salmon, including sockeye salmon, are low in mercury. Alaskan salmon is also low in PCBs, dioxins and organochlorine pesticides.healthyeating.sfgate/nutrients-sockeye-salmon-2670.html
Posted on: Sun, 31 Aug 2014 05:02:53 +0000