Salmon, along with tuna, is one of the most consumed oily fish and, furthermore, in different ways: raw, cooked (grilled or baked), marinated or smoked. Although each of them has its characteristics, being an oily fish it is rich in omega 3 and omega 6 fatty acids, with cardioprotective attributes, recalls the Spanish Nutrition Foundation (FEN).
This high content of ‘good’ fats also means that salmon has notable amounts of fat-soluble vitamins such as A and D. In this sense, the intake of this fish contributes to the maintenance, growth and repair of body tissues, favors resistance to infections, helps the development of the nervous system and regulates calcium levels and its fixation, thus strengthening bones.
It is also a very good source of proteins of high biological value, which contain all the essential amino acids for the proper functioning of the body.
Calories: 182 kcal
Total fat: 12 g
Proteins: 18.4 g
Fiber: 0 g
Phosphorus: 250 mg
Potassium: 310 mg
Carbohydrates: 0 mg
Potassium and phosphorus are the minerals most present in salmon. This means that its meat helps “nerve function, muscle contraction and heart rate remains constant,” notes MedlinePlus, in addition to strengthening teeth and bones.
It is rich in iodine, “necessary to convert food into energy. We need iodine for the normal functioning of the thyroid and for the production of thyroid hormones,” explains this medical information portal.
It only has one drawback, common to other oily fish: its purine content. Our body transforms them into uric acid, so salmon is not indicated for people with high uric acid or gout.
