Salmon is one of the most nutritious fish. It’s loaded with minerals and vitamins that contribute to good health and wellbeing. It can be prepared in a wide variety of ways, and it tastes amazing even on its own.
But, if you’re looking to up your intake of one particular mineral, you might wonder whether the food you consume is a good source of it. For example, if you want to take in more iron, it’s good to know if salmon is high in this micronutrient.
Is Salmon High In Iron?
Salmon, especially wild-caught, is a good source of iron. It also contains heme iron, which your body can easily absorb than non-heme iron from plants. This means that you’re more likely to get more benefits for the type of iron found in salmon. What’s more, this type of fish is loaded with other essential nutrients, adding lots of health benefits to your diet.
How much iron is in salmon?
Half of a fillet of farmed Atlantic salmon contains 0.6 mg of iron. This is very little, especially considering how many calories it contains. That’s why when you want to get the most out of your salmon in terms of iron, it’s best to choose wild-caught salmon.
The same serving of wild-caught Atlantic salmon contains 1.6 mg of iron, which is more than half the amount in farmed salmon. This difference stems from what the salmon feeds on and unsafe contaminants that might be found in farmed salmon.
When it comes to the iron content in cooked salmon, it’s also important to remember that cooking temperatures decrease the amount of iron in the final product. Studies found that cooking methods such as frying and dry-heat cooking decrease iron absorption from meat, fish, and seafood. So, always make sure to cook your food slowly and to the right temperature to avoid losing necessary nutrients.
Is salmon healthy?
Salmon is very nutritious as most of its calories come from protein. This essential macronutrient helps fuel your muscles and improve exercise performance.
A diet high in protein also helps prevent overeating, which can help you lose weight and keep it off in a healthy way. A single serving of salmon gives you nearly 80% of your daily need for protein, making it an excellent source of this nutrient.
This fatty fish is also loaded with various B vitamins, including niacin, vitamin B6, riboflavin, and vitamin B12. These vitamins help prevent infections, so they’re especially good during the cold months. They also promote cell health, the growth of red blood cells, and good eyesight. B vitamins may also improve cognitive function and proper nerve function, so getting enough of them from your diet is important.
Salmon is particularly rich in omega-3 fatty acids. Unlike other fats, omega-3 fatty acids are essential for good health, and it’s important to get them from your diet since your body can’t produce them.
These fats can help decrease inflammation, lower blood pressure, and reduce the risk of cancer. It’s also been shown that the fatty acids in fish are especially good at keeping you healthy, more so than from other food sources.
A single serving of salmon provides you with all of your daily selenium needs. This mineral works as a powerful antioxidant, helping your body flush out harmful chemicals out of your body and preventing oxidative damage to your cells and tissues. Selenium is also excellent at reducing the risk of certain cancers and boosting your immunity, so it’s important to include selenium-rich foods in your diet.
Salmon also contains a special compound called astaxanthin, which is responsible for salmon’s red color. Some research suggests that astaxanthin may reduce inflammation, reduce the risk of cardiovascular conditions, and protect against the build-up of fatty plaque in the arteries, further improving your health.
This compound also works best with fatty acids, so since salmon contains both of these nutrients, it’s even more beneficial to consume it.
Can you take in too much iron from salmon?
Salmon doesn’t contain enough iron to lead to an overdose. An iron overdose is also very rare as this mineral isn’t always fully absorbed, and the amount that it can be stored for later use—because of that, adding salmon to your diet can help you load up on iron without worrying about taking in too much and causing unpleasant side effects.
In fact, salmon doesn’t provide you with enough iron to fill your daily requirements for this nutrient. As a result, make sure to include other high-iron foods in your diet, such as red meat, beans, dark leafy greens, and whole grains. You can serve some of these alongside salmon, reaping even more health benefits.
What kind of salmon is the highest in iron?
There are many varieties of salmon available on the market. The ones that are the highest in iron are wild-caught and not farmed, so make sure to choose those if you have the chance.
Wild salmon is also lower in calories and fat, making it a more nutritionally balanced option. These differences are often due to what the salmon is eating and the fact that some fish farms use antibiotics and other substances to speed up the growth of the salmon, which may be unhealthy.
Atlantic salmon contains the most iron, while sockeye salmon contains the least, only around 0.9 mg in half of a fillet. The other salmon types, such as coho, chum, chinook, and pink, contain similar amounts of iron, but they still don’t beat Atlantic salmon. Atlantic salmon is also the most widely available, so there’s no reason not to include it in your diet.
Salmon is an incredibly nutritious fish, rich in minerals, vitamins, and essential omega-3 fatty acids that help you stay healthy and prevent various health conditions. This fish is also a good source of iron, which means it can prevent anemia and keep your blood healthy.
Because of that, it’s a wonderful idea to include some salmon in your diet and reap all of its benefits.