For those who love fish, salmon is a delicious choice, and even the ones that are not super fans agree that this is a rather unique species with a more delicate taste. Besides flavour, salmon stands out for its benefits in terms of health , when included in a varied and balanced diet, integrating the list of superfoods – a title assigned to foods particularly rich in nutrients and low in calories, therefore having a positive impact on health. Salmon stands out, because: It is rich in essential omega-3 fatty acids (100 g aquaculture salmon contain 2.3 g omega-3; It is an excellent source of high-quality protein, vitamins B and D, potassium, selenium and antioxidants; It is rather low in calories: 100 g aquaculture salmon contain 206 calories (182 g in the case of wild salmon). At nutritional level, this is a favourite fish precisely for the omega-3 fatty acids that the human body cannot produce, but which are essential. The adequate consumption of these fatty acids is associated with a better functioning of the circulatory system and lower cardiovascular risk . Moreover, as with other foods rich in protein, salmon helps regulating appetite. In what concerns consumption, salmon is also rather versatile : grilled, roasted, cooked, smoked or eaten raw, combined with salads, filleted or moulded into burgers. It can be used in very simple or more complex dishes. It is not very pricey, and it can be found fresh or canned (as with tuna), which is a quite convenient and accessible choice, maintaining all the qualities of fresh fish. When making a recipe with salmon, take the following into consideration: Season the fish and cook it immediately; Keep the skin on; Do not overcook (the more cooked it is, the drier and less nutritional it will become). Sources: What Is a superfood, anyway? Health Essentials, Cleveland Clinic Ómega 3 , Programa Nacional de Alimentação Saudável, Direção-Geral de Saúde Salmon nutrition and health benefits , Healthline Learn now the recipes by our nutritionists Alexandra Lima , Cristina Vieira Cunha , Maria Inês Cardoso , Mónica Santos and Simone Fernandes . Meet the nutrition clinical team from Hospital da Luz network
