Nutritional value of salmon

Nutritional value of salmon

Oil-rich fish and omega-3 fatty acid


As healthy as it is tasty. From a nutritional point of view salmon is classed, together with tuna fish, sardines, herrings, elver eels, Atlantic bonito, sword fish and trout, as an oil-rich fish. This kind of fish is prized for its exquisite flavour and because 10% of its weight is fat (in white fish it is only 2%).

Eating this type of food on a regular basis is widely recommended for everyone because of its nutritional properties. However, it is particularly advisable for anyone who is at risk of heart disease or thrombosis (formation of a blood clot which partially or wholly obstructs the flow of blood through the circulatory system). This is not a contradiction as the type of fat that is predominant in these fish (unsaturated) helps prevent, and can be used to treat, health problems associated with the circulatory system.

Salmon contains a large amount of omega-3 fatty acid, which helps to reduce “bad” cholesterol (low-density) in blood, and slightly increases the level of “good” cholesterol (high-density). This means that it reduces the risk of a blood clot, or thrombus, forming in the blood while it also helps prevent fat from building up in the arteries (arteriosclerosis). Numerous studies have shown that Eskimos, and other communities that eat large amounts of fatty fish such as salmon, have a very low heart disease rate.

Furthermore, the digestion of oil-rich fish is quick which, in part, is due to the unsaturated fats they contain, although it also depends on how the fish is cooked: when it is fried it is digested more slowly than when it is grilled, smoked, baked or steamed. In any case, the different methods of cooking do not affect the omega-3 fatty acids.

Nutritional specialists recommend eating this type of food at least twice a week, as it has been shown that it significantly reduces the risk of dying from heart disease.