Book, Health, Nutrition: Fish

A nutritional assessment for — salmon, fried potatoes, broccoli, bagel, and tea — including nutrients, balance, and possible deficiencies or excesses:

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🥗 Macronutrient Summary

Component	Source	Approx. Amount	Assessment
Protein	Salmon	✅ Excellent (~20–25g per 100g salmon)	High-quality protein with all essential amino acids.
Carbs	Fried potatoes, bagel	✅ Moderate–High	Complex carbs (potato) + refined (bagel). Slightly heavy on refined flour.
Fats	Salmon (good), frying oil (depends)	⚠️ Mixed	Omega-3s from salmon (EPA/DHA) are anti-inflammatory; frying oil may add oxidized or trans fats if reused.

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🌿 Micronutrient Breakdown

Nutrient	Key Sources	Benefit	Deficiency/Excess Symptoms
Vitamin D & Omega-3	Salmon	Heart, brain, mood	Deficiency → fatigue, low mood, joint pain
B Vitamins (esp. B12, Niacin)	Salmon, bagel	Energy, nerve health	Deficiency → tiredness, brain fog
Vitamin C	Broccoli	Immunity, antioxidant	Deficiency → easy bruising, slow healing
Iron & Zinc	Salmon, broccoli	Blood & immune health	Deficiency → pale skin, weakness
Potassium	Potatoes, broccoli	Muscle, blood pressure	Deficiency → cramps, fatigue
Fiber	Broccoli, potatoes (if skin on)	Digestion	Deficiency → constipation
Calcium	Tea (small), broccoli	Bone health	Low intake overall in this meal
Sodium	Likely added when frying	May be high	Excess → bloating, blood pressure

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☕ Tea Note

• Black or green tea provides antioxidants (polyphenols) but can slightly inhibit iron absorption — not a problem if iron intake is balanced elsewhere.

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⚖️ Overall Balance

Strengths:

• Excellent protein & omega-3s

• Good mix of vitamins and minerals

• Contains both fiber and antioxidants

Weaknesses:

• A bit high in refined carbs and fried fats

• Low in calcium and vitamin E

• Iron absorption might be slightly reduced if tea is consumed right with the meal

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💡 Suggestions

• Use olive oil or bake potatoes for healthier fat.

• Add a calcium-rich side (like yogurt or milk in tea).

• Include a fruit (e.g., orange) to boost vitamin C and improve iron absorption.

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