Gone are the days when salmon was saved for special occasions. It's now one of the most popular fish to cook - no bad thing, according to nutrition experts, who say it's a rich source of of protein and contains magnesium, zinc, selenium, vitamins A and D,and the B vitamins.

But what really gives salmon it's superfood status is the presence of omega-3 fatty acids. The fish is a particularly good source of two types of omega-3's - eicosapentaenoic acid (epa) and docosahexaenoic acid (dha) - both of which are polyunsaturated fats and essential for good health.It's now well-known that omega-3's make blood less sticky, preventing the formation of blood clots that can block blood vessels and cause a heart attack or stroke. Studies have also found that blood pressure,and therefore the risk of stroke, is lower in people who eat more omega-3 fats. And research has focused on the role these fats play in helping to improve auto-immune diseases such as rheumatoid arthritis and lupus. Both EPA and DHA are converted into natural anti-inflammatory substances called prostaglandins, which reduce inflammation and associated pain.

But it's not only your health that can benefit from eating more salmon. According to leading dermatologists, salmon's combination of protein, omega-3 fats and antioxidents also make it the ultimate wrinkle-buster......

Great for:
# Helping to improve brain power.
# Helping to reduce inflammation.
# Helping to prevent stroke and heart attacks.
# Helping skin to stay younger looking.
How much should I eat:

Nutritionists recommend eating 2 - 3 serves of fish or seafood each week.

How to eat more salmon:
# Add smoked salmon to scrambled eggs for an indulgent Sunday brunch.
# Add canned salmon to salads in place of chicken, tuna, or ham.
# Try sushi for lunch - most sushi boxes include salmon as an ingredient.
# Mix canned salmon with cooked pasta, lightly steamed broccoli and some low fat soft cheese with garlic and herbs, and then heat through. You'll have a tasty, nutritious mealin a matter of minutes.

Nutrition:

Per 100gm of raw salmon:
762 kilojoules (182 calories)
12gm fat (2.2gm saturated)
18.4gm protein
no carbs
no sugar
0.2gm salt