Additionally, the analysis also revealed that salmon has 4.5 times the daily recommendation for special omega-3 fats found in marine foods, more than half of our protein needs, and 42% of the vitamin E recommendation. The new figures for vitamin D and omega-3s are almost 10% higher than previous tests conducted in 2003 and 2020. These are nutrients that can help support our health in a multitude of ways but are ones many of us lack in our diets.
Protein
Salmon is a nutrient-rich, protein-packed fish that's high in healthy unsaturated fats (the kind associated with lowing cholesterol) and low in saturated fats. The study found that just one serving of farmed Scottish Salmon provides 50% of your daily protein needs. Protein is essential for building and maintaining muscle, as well as ensuring healthy bones.
Vitamin D & E
Vitamin D is particularly important at this time of year as the lack of sunshine in Scotland makes it harder for human to produce it naturally. It is essential for normal immune function, as well as supporting our bones, muscles, and teeth. More than a quarter of people are vitamin D deficient, and this only worsens in winter.
Similarly, vitamin E is known for its antioxidant effects which help to protect body cells and strengthen our natural defence against illness and infection. It also helps to support and maintain healthy skin and eyes.
Omega-3s
The NHS Eat Well scheme advises that eating a healthy, balanced diet should include at least two portions of fish a week, including one of oily fish such as salmon, mackerel, sardines or herring which are thought to be amongst the richest sources of long-chain omega-3 fatty acids.
Whilst these omega-3 fatty acids are considered essential for human health, the body can't produce them itself; they must be absorbed from food. Omega-3s are essential for health heart function and reducing the risk of heart disease, lowering blood pressure, maintaining a healthy brain, reducing inflammation, and even supporting your mental health.
Omega-3s can also be passed on by pregnant and breastfeeding mums and and are thought to help support the normal development of a baby's nervous system.
Other vitamins and minerals
Salmon is also an excellent source of vitamins and minerals, particularly:
- Vitamin B group including B12 - linked to creating and repairing DNA and reducing the kind of inflammation that can lead to heart disease
- Potassium - which helps control blood pressure and reduce the risk of stroke.
- Selenium - credited with protecting bone health, improving thyroid function, and even reducing the risk of some cancers.