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In the early sections of history books, illustrations of prehistoric hunting, fishing, and gathering activities were often featured. This suggests that fishing has a deep connection to human history. Indeed, fish have been an important source of nutrition for humanity since prehistoric times.
At first, people likely entered the water to catch fish directly, but over time, fishing grounds were established to ensure a more stable supply. There are records of fishing grounds in ancient Assyria, and the Roman Empire even created ponds to farm fish. This is because fish provided significant benefits to humanity.
Salmon, in particular, holds a special place. When thinking of salmon, one naturally recalls its migratory instinct. Salmon born in rivers travel to the ocean to live, but when it’s time to spawn, they return to the river where they were born to lay their eggs. This incredible migratory ability has earned salmon the title of “brain food.” Salmon can remember the place where they were born through olfactory memory, and it is this characteristic that makes it a “smart food.” Now, let’s learn more about salmon and its family.
What Is Salmon?
Appearance
- Body length: 50–70 cm
- Weight: 7–9 kg
- Flesh color: Varies from pink to orange
Types
Salmon can be broadly divided into two categories: Atlantic salmon and Pacific salmon.
Atlantic salmon consists of one species, while Pacific salmon includes five species:
- Atlantic Salmon
- Chinook Salmon
- Chum Salmon
- Coho Salmon
- Pink Salmon
- Sockeye Salmon
Key Nutrients per 100g of Wild Atlantic Salmon
- Calories: 142 kcal
- Protein: 19.8g
- Fat: 6.3g (Saturated fat: 1g)
- Vitamin A: 1% of daily recommended intake
- Vitamin B1 (Thiamin): 15%
- Vitamin B2 (Riboflavin): 22%
- Vitamin B3 (Niacin): 39%
- Vitamin B5 (Pantothenic acid): 17%
- Vitamin B6 (Pyridoxine): 41%
- Vitamin B9 (Folate): 6%
- Vitamin B12 (Cobalamin): 53%
- Calcium: 1%
- Iron: 4%
- Magnesium: 7%
- Phosphorus: 20%
- Potassium: 14%
- Zinc: 4%
- Copper: 13%
- Selenium: 52%
- Omega-3 fatty acids: 2018mg
- Omega-6 fatty acids: 172mg
Salmon Benefits
Salmon is a nutrient-rich food that contains many essential vitamins and minerals our body needs. Among these, the most noteworthy is the omega-3 fatty acids found in salmon. Let’s take a look at how salmon can benefit our health.
It Benefits Overall Health
Salmon is well known as a food rich in vitamin D, which plays a crucial role in maintaining our overall health. In the United States, about one-quarter of the population experiences problems related to vitamin D deficiency, and the situation is reportedly even more serious in Korea. About 113 grams (4 ounces) of salmon contains the recommended daily intake of vitamin D, so regular consumption can help address vitamin D deficiency and improve overall health.
It Is Beneficial for Bones and Joints
Regular consumption of salmon can help prevent osteoporosis. According to studies, women who frequently ate salmon had fewer hip fractures and showed increased resistance to inflammation, making it effective against arthritis as well.
It Helps Protect Brain and Nerve Health
The vitamin A, vitamin D, and selenium found in salmon enhance brain function and memory, while helping to prevent age-related damage to the nervous system. As a result, salmon can also be effective in preventing diseases such as Alzheimer’s and Parkinson’s.
It Helps Support Growth and Development in Children
We know salmon is beneficial for adults, but what about children? It’s also highly beneficial for them. According to studies, preschool children who consumed salmon showed a decrease in ADHD symptoms and an improvement in learning ability. This suggests that salmon can help enhance concentration and memory.
It Helps Promote Cardiovascular Health
Salmon is effective in preventing infections throughout the body and in reducing the risk of atherosclerosis, high blood pressure, and stroke.
It Is Beneficial for Eye Health
Salmon has been shown to help prevent dry eyes and age-related vision decline. It also promotes the flow of intraocular fluid and reduces the risk of developing glaucoma. Additionally, it supports visual development in infants.
It Is Beneficial for Skin Health
Salmon helps keep the skin soft and radiant. The carotenoid antioxidants it contains block the effects of free radicals, slowing down aging and helping to improve rough skin.
It Is Rich in Omega-3 Fatty Acids
Salmon is an excellent source of omega-3 fatty acids. Unlike other fatty acids, omega-3 is an essential fatty acid that the body cannot produce on its own, so it must be obtained through diet. Although there is no set recommended intake for omega-3 fatty acids, many organizations recommend consuming 250-500mg of EPA and DHA each per day.
Side Effects and Precautions
Omega-3 fatty acids have the effect of thinning the blood and reducing blood clotting. While this helps lower the risk of cardiovascular diseases, it can cause side effects in people with bleeding disorders. Therefore, those with such conditions should be cautious when consuming omega-3 fatty acids.
How to Consume
It is recommended to consume about 100g of salmon at least twice a week. A key point to note is to choose wild-caught salmon whenever possible and avoid products contaminated with heavy metals.
Just because the label says “Wild-caught” doesn’t necessarily mean it’s entirely wild. Some may have been born in hatcheries, released into the wild, and then later captured and raised in farms before being sold. While the exact situation in our country is unclear, it is certain that wild-caught is preferable.
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