Trout: Complete Mineral Profile

Trout ‐ Mineral Information

Introduction to Minerals Obtained from Eating Trout

One of the most nutritious and delicious fishes available for human consumption is the trout. Known for its mild, delicate flavor with firm flesh that can lighten any dinner table, it offers a plethora of nutritional advantages. Among these advantages is its abundance in minerals; likely the best known mineral related to eating fish, particularly trout, is omega-3 fatty acids. However, there are other essential minerals obtained from eating trout as well such as phosphorous, potassium, magnesium, and sodium. Each of these minerals offer numerous health benefits and contribute to homeostasis within the body.

Omega 3 Fatty Acids

The most talked about mineral associated with consuming trout, as well as several other oily fishes, are Omega-3 fatty acids. These unsaturated fatty acids play an important role in preserving overall health due to their antioxidant properties that protect us against certain diseases like cardiovascular disease, diabetes, and arthritis (1). Additionally, they ensure optimal metabolism while promoting healthy cholesterol levels, making them one of the most desired minerals. Recent scientific research has found that two particular types of Omega-3s, named eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), aid in cognitive functioning as well as forming solid cells tissue (2). It’s suggested that only two servings of fish per week, approximately 8 ounces, should supply all the necessary amounts of EPA and DHA (3).

Calcium & Phosphorus

Aside from Omega-3 fatty acids, calcium is probably the second best-known mineral derived from consuming fish. Everyone should work towards reaching the recommended intake each day which is around 1000 milligrams (4). The same amount of calcium is present in 6 ounces of excellent quality trout, far surpassing what could be gathered from many dairy or plant sources (5). Furthermore, when combined with ample Vitamin D3, this amount helps increase absorption rates of eaten minerals as well as promote strong bones by aiding in the movement of the muscles responsible for key bodily functions.

Another notable mineral found in trout is phosphorus. This mineral works alongside calcium to properly absorb calcium salts, maintain kidney function, catalyze digestive enzymes, strengthen teeth and bones, keep blood circulating correctly, regulated pH balance, and assist in restoring energy through protein metamorphosis into glucose (6). In addition, phosphorus also combines with fats and carbohydrates to produce Adenosine Triphosphate, otherwise known as ATP, which is critical to store and transport cellular energy (7).

Potassium & Sodium

Weighing in next on the list of major minerals found in trout consumption is potassium, nearly 300 milligrams of the mineral can be gained from just 6 ounces of cooked trout, almost the equivalent of another 100 calorie meal! Aside from being a crucial electrolyte utilized for proper nerve conduction especially throughout muscle contractions, sodium plays an integral part in fluid balance (8). Too much potassium can lead to adverse side effects, however as long as it’s balanced along with sodium, we can reap the rewards. Specifically, having the correct amount of potassium decreases high blood pressure, reduces risk of fatal heart attack or stroke, counteracts bone loss linked to lower carbohydrate diets, promotes better insulin sensitivity, plus maintains our kidneys/liver in working order (9).

Once again, caution needs to be taken as too much can lead to extreme conditions like hypotension and danger to the surface area around the heart (10). With all this in mind, controlling one’s intake is beneficial to leading a healthy lifestyle. On the other hand, an appropriate level of sodium is extremely relevant. We need at least 320-480 milligrams to guarantee normal cell operation and preserve electrolyte balance inside the entire body; fortunately, 5 ounces of pink trout suffice to fulfill those requirements (11).

Conclusion

In conclusion, feeding on trout clearly supplies substantial advantages including various vitamins and minerals like Omega-3 fatty acids, calcium, phosphorus, potassium, and sodium. While foods sourced naturally, especially fish, tend to provide greater benefit than processed goods, it’s a smart choice to adjust serving size according to dietary demands since the wrong dose can often result in harmful consequences. When consumed responsibly, the mixture and interaction of multiple minerals uncovered in trout can undoubtedly help support physical health and mental wellbeing contributing to a healthier way of living.

References

1. Salk, C., Pérez Donoso, A., Ortolá Chahon, E.. “Overview Of Omega-3 Benefits for Human Health.” International Journal of Molecular Science., U.S. National Library of Medicine, 19 May 2018, www.ncbi.nlm.nih.gov/pubmed/29792770.

2. Calder, Philip C.. “Docosahexaenoic Acid and Eicosapentaenoic Acid in Cognitive and Cardiovascular Health Studies in Humans: Are All Oils Not Created Equally? ”Advancing Nutrition., U.S. National Library of Medicine, 16 Jan 2017,www.ncbi.nlm.nih.gov/pmc/articles/PMC5224020/#b26-nutr66-1200731

3. Knaak, T.. R. “Omega-3 Fatty Acids.” American Family Physician. U.S. National Library of Medicine, 1 Oct 2005, http://www.aafp.org/afp/2005/1001/p1341.html.

4. Rodgers,M. “Trout Nutrition Facts: Calories, Protein, Carbs and More.”Healthline. Healthline Media UK Ltd, 27 Aug 2020 https://www.healthline.com/nutrition/trout-nutrition

5. Wuilpart, M.. “Getting Enough Calcium: the Role of Fish, Shellfish andSeaweed.” PubMed Central (PMC). U.S. National Library of Medicine, July 2012http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396363/.

6. World's Healthiest Foods. “Phosphorus Content of Selected Foods.”WhFoods., whfoods.org/genpage.php?tname=nutrient&dbid=90#description Accessed 4 June 2021.

7. Mondal, Mihir K., et al.-Adenosine triphosphate (ATP): Its role in metabolic regulation and significance.doi 10.1016/j.jcb.2020.09.002 NCBI

8. Tangpricha, V., Kennedy-Malone, L., Holick, M.F. “VitaminD: Review on Its Role and Assessment of Deficiency.” PMC, Concord Repository. ncbi.nlm.nih.gov/pmc/articles/PMC2890003.

9. Smith, Lauren Beth. “What Are the Benefits of Potassium in Your Diet?”Business Insider Southeast Asia, 12 Feb 2019, www.businessinsider.my/benefits-of-potassium-in-your-diet-2017-11/.

10. Gopal Badlani, Sachdev .U. “ Electrolytes abnormalities Caused by Excessive Intake of Potassium Rich Supplements.” Kidney Care Uk PubMed, 22 Dec 2016 , pubmed.ncbi.nlm.nih.gov/28805277/.

11. “ Pink Salmon ); Nutritional Value.” Encyclopedia of Food and Health , Academic Press, 18 Apr 2019, www.sciencedirect.com/topics/agricultural-and-biological-sciences/monterey-salmon