Health Benefits Of Salmon Bones For Bone Strength

Introduction

Brief overview of the topic

Calcium is essential for strong bones because it forms the structural backbone of bone tissue, preventing weakness and fractures. It also supports muscle and nerve function, as well as blood clotting.¹ Dairy products are a good source of calcium, but for people with a low intake of dairy products, calcium (Ca)-fortified foods play an important role in achieving an adequate calcium intake.²

In recent years, emphasis has been placed on producing high-quality nutritional products from fish. The bone portion of fish (approximately 10-15% of the total weight) has previously been regarded as waste. Fish bones have a high calcium and phosphorus content: about 2% of the fish. A recent study showed that calcium from salmon bones is absorbed as efficiently as calcium carbonate, typically the formulation found in supplements.³ Salmon is one of the few food sources of vitamin D, which plays an important role in bone health because it is essential for absorbing calcium and phosphorus, supporting strong and healthy bones. Besides vitamin D, the fish also contain omega-3 fats, which prevent pain and stiffness due to joint inflammation from arthritis.

Importance of bone health

Bone health is important because it provides support, protects organs, enables mobility, reduces the risk of fractures, stores essential minerals, and produces blood cells. Nutrition is one of the important factors affecting bone health. Micronutrients, which are most relevant for healthy bones, primarily include vitamin D, calcium, and phosphate, along with some trace elements such as iron.⁴ Calcium and vitamin D are directly related to bone health and function together to produce healthy bones.⁵  These nutrients enhance bone gain during growth, reduce bone loss, and reduce fractures, particularly in adolescents and elderly people. Data suggest that 85% of the female population fails to get the recommended calcium intake, and after mid-life, between 65% and nearly 100% of the population have a serum vitamin D concentration at the lower limit of the healthy range.⁴

Nutritional composition and health benefits of salmon

Salmon is known to be a superfood because it’s a nutritional powerhouse and contains many nutrients that are beneficial for health. 

Each 100 gram serving of salmon provides the body with:

Energy: 112 Kilocalories (calories)

Fat: 4 grams

Protein: 19 grams

Carbohydrates: 0 grams

Vitamin B12: 1.3 micrograms (6.5% of the daily value, or DV)

Selenium: 25-50 micrograms (45-90% DV- women; 36-71% DV- men)

Vitamin D: 526 IU (131.5% DV)

Vitamin B6 (pyridoxine): 0.4 milligrams (31% DV)

Choline: 220 milligrams (40% DV)

Additionally, it is a good source of vitamin A, which can improve eyesight and is essential for healthy mucosa and skin. Salmon contains essential nutrients for the skin, neutralising free radicals, and is important for beautiful, smooth skin, a healthy glow, less acne, and a slower ageing process. 

It is good for the brain development of young children because it is rich in essential substances like omega-3 and DHA. These micronutrients not only improve health but also can enhance memory. It is recommended that children who are still developing consume salmon to improve their brain function. Omega-3 fats present in fish also support heart health and reduce inflammation.

Salmon is also one of the finest sources of some B-complex vitamins, such as niacin (B3), pyridoxine (B6), and riboflavin (B2). Every 100 grams of salmon contains 526 IU of vitamin D, about 131% of the daily recommended intake. Vitamin D plays a very important role in calcium metabolism. Salmon contains significant amounts of minerals, including calcium, potassium, phosphorus, magnesium, and other trace elements, such as selenium and iodine. 

Multiple large studies in adults have examined the effects of fish or fish oils on heart disease. In one, the "GISSI Prevenzione (Prevention) Trial", individuals who had suffered a heart attack and took a 1-gram omega-3 fat capsule daily for three years were less likely to experience another heart attack, stroke or sudden death compared to those who received a placebo.⁶ The American Heart Association recommends at least 2 servings per week of oily fish to fulfil the recommendations for essential fatty acids, protein, minerals, and fat-soluble vitamins.

Health benefits of salmon bones

Fatty fish like salmon contain omega-3 fatty acids, which have bone-boosting properties. It is also packed with vitamin D, which helps in calcium absorption to maintain healthy bones. It may protect against osteoporosis, a condition where bone becomes weak and brittle. Research has shown that fish oil supplements reduce bone loss in women. Salmon also contains calcitonin. This hormone helps to regulate collagen synthesis in the cartilage around the joint. Eating salmon regularly as a balanced diet can contribute to overall bone health.

Salmon: a calcium-rich food

Different foods vary considerably in the amount of calcium available to the body, so the amount stated in a serving may be misleading. A simple two-criteria system is available to determine that a food is a reasonable calcium source. A standard serving of food must contain at least 30 milligrams of absorbable calcium, and 418 kilojoules (100 calories) of the food must provide 30 mg of absorbable calcium. Calcium-containing foods can be divided into good calcium sources that meet both these criteria, potential calcium sources that meet only one criterion, and poor calcium sources that meet zero criteria. Canned fish such as salmon and sardines, which include bones, are considered good sources of calcium because they meet both criteria.⁷

Incorporating salmon bones into the diet

Fillets or steaks are typically consumed pieces when fish is consumed, and the rest are discarded. However, to get the maximum benefit, you can't ignore the often-overlooked culinary treasure - salmon bones!

Like the rest of the fish, these bones are rich sources of essential nutrients like calcium, omega-3 fatty acids, and more. Here are some creative ways to make the most of these often discarded bones. 

Savoury salmon bone broth

Preparing a flavorful broth is one of the easiest ways to use salmon bones. Use vegetables, herbs, and spices to make a nourishing broth, which serves as a base for soups and sauces.

Crispy salmon bone crackers

Crispy salmon bone crackers can be a unique, crunchy alternative for snacking time. After cleaning and drying the bones, season them with your favourite herbs and spices and roast them in the oven until they become golden and crispy. These treats are not only delicious but also calcium-rich.

Salmon bone patties

Simply combine the bones with mashed potatoes, breadcrumbs and your favourite seasoning to prepare a mixture for patties and pan-fry until crisp and golden. This will be a great appetiser if you serve these delicious patties with a zesty dipping sauce.

Flavorful fish stock

You can prepare good fish stock using salmon bones. Simmer the bones with aromatic vegetables like onions, leeks, carrots, and herbs like bay leaf and parsley. The resulting stock can elevate the taste of your seafood-based dishes. Salmon bone fish tacos 

Sauté the flaked salmon from the bones with some spices, such as cumin and paprika, and use it to give your tacos an exciting twist. Add a dollop of fresh salsa, avocado crema, and a splash of lime for a tasty and nutritious meal that's sure to wow your palate.

Conclusion

Salmon bones are a valuable source of essential nutrients like calcium, omega-3 fatty acids, and vitamin D and contribute significantly to overall health. Their incorporation into the diet through inventive recipes boosts nutritional intake and diversifies culinary experiences. With their potential to enhance bone health, support heart function, and aid brain development, salmon bones offer a holistic approach to well-being. By recognising their nutritional significance and exploring creative ways to utilise them, individuals can optimise their dietary habits while enjoying flavorful and nutritious meals. Embracing salmon bones as a culinary treasure promotes health and vitality and enriches the dining experience, making it both satisfying and nourishing.