Vitamin D all year round
- Salmon contains plenty of vitamin D, which is not available in sufficient quantities from sunlight in winter. Vitamin D is needed to support the immune system as well as the well-being of bones, muscles, the nervous system and blood vessels.
Fatty acids important for the heart
- A healthy and varied diet is the be-all and end-all of heart well-being. Salmon contains plenty of healthy unsaturated omega-3 fatty acids, which help, among other things, lower blood pressure, correct blood lipid levels and prevent cardiovascular disease.
Plenty of protein
- Salmon is rich in protein, which helps to keep you feeling full and repair minor muscle damage after training, thus strengthening and growing muscles.
Why you should not eat the skin
- Harmful substances, such as dioxins and PCBs, accumulate in the fat of wild fish. According to Evira, by skinning these, you can eliminate up to a third of the fish portion on your plate. However, farmed fish contains significantly fewer harmful substances.
- Of all the nutrients, fish naturally contains the most vitamin D. Eel, herring, perch, pike-perch and whitefish contain the most vitamin D. Vitamin D is also found in fish roe, approximately 10 µg/100 g. For example, 80 grams of salmon already provides the recommended daily intake (10 µg) of vitamin D.
Proteins consist of a total of 20 different amino acids, of which ten cannot be produced by the human body and must be obtained from food. Amino acids serve as building blocks in tissue and enzyme proteins as well as in many hormones and neurotransmitters. Protein contains 17 kJ (4 kcal) of energy per gram. Excess protein is not stored, but is converted into fat in the body.
Atherosclerosis = (arterial) fatty hardening disease, arteriosclerosis, arteriosclerosis | a disease in which fatty deposits accumulate in the inner layer of large and medium-sized arteries, which later form connective tissue and which may calcify, resulting in narrowing of the arteries and hardening of their walls
Cholesterol = e.g. the most common sterol in the human body found in cell membranes, which is e.g. the starting material for the synthesis of bile acids and steroid hormones, which travels in the blood attached to lipoproteins and which is deposited on the walls of blood vessels in atherosclerosis
HDL cholesterol = "good cholesterol"; cholesterol that is part of HDL (high-density lipoprotein) (in blood plasma, serum), a high concentration of which protects against coronary artery disease and generally against atherosclerosis (arteriosclerosis)
LDL cholesterol = "bad cholesterol"; Cholesterol, a component of LDL, whose high concentration in blood serum/plasma is one of the three most important risk factors for coronary artery disease and atherosclerosis (atherosclerosis) in general
Sterol = sterols found in plants, closely resembling cholesterol in molecular structure, which are not absorbed from the human intestine and which also prevent cholesterol from being absorbed.
Salmon 100 g:
Nutrient Target
Energy kcal 126.9 kcal 6%
Energy kJ 531.2 kJ
Fat 8.8 g 12%
Saturated 1.7 g 8%
Monounsaturated 2.9 g 9%
Polyunsaturated 3.2 g 19%
Protein 12.2 g 12%
Salt 0.1 g 1%
Vitamin Target
Vitamin A (RAE) 3.1 µg 0%
Thiamine (B1) 0.1 mg 14%
Riboflavin (B2) 0.1 mg 7%
Vitamin B6 0.5 mg 41%
Vitamin B12 2.6 µg 130%
Vitamin D 5.2 µg 52%
Vitamin E 1.5 mg 18%
Folate (Vitamin B9) 10.4 µg 3 %
Niacin (Vitamin B3) 4.7 mg 33%
Mineral or Trace Element Target
Phosphorus (P) 156.0 mg 26%
Iodine (I) 42.3 µg 28%
Potassium (K) 253.5 mg 8%
Calcium (Ca) 10.4 mg 1%
Magnesium (Mg) 16.3 mg 6%
Sodium (Na) 28.0 mg
Iron (Fe) 0.3 mg 2%
Selenium (Se) 16.9 µg 34%
Zinc (Zn) 0.3 mg 4%
