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Super Salmon

Super Salmon

It is impossible to choose one best food. But if ever there was one good food I would pick, it would be salmon.
Salmon is a good source of protein, Vitamin B12, Vitamin D, Selenium and omega-3 fatty acids. About half of this omega-3 fat is provided in the form of EPA (eicosapentaenoic acid) and a slightly lower amount is provided in the form of DHA (docosahexaenoic acid). The amounts of EPA and DHA contained in salmon are unusual among commonly-eaten foods. Vitamin D is essential for bone health. Deficiency of Vitamin D may cause rickets in children and osteomalacia in adults. Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis. Vitamin B12 deficiency is characterized by megaloblastic anemia, fatigue, weakness, constipation, loss of appetite, and weight loss.

According to the American Heart Association, omega-3 fatty acids benefit the heart of healthy people and those who have or are high risk for cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias which can lead to sudden cardiac death. Omega-3 fatty acids also decrease triglyceride levels, slow the growth rate of atherosclerotic plaque and slightly lower blood pressure.
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.

Studies have also shown the following:

  • Omega-3 fatty acids, may help manage depression.
  • Omega-3 fatty acids can help alleviate dry eyes.
  • Omega-3 fatty acids have also been associated with the decreased risk of macular degeneration of the eye.
  • Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid (DHA) in particular, may help improve memory in healthy young adults.
  • Omega-3 fatty acids are also believed to have anti-inflammatory properties and may help relieve joint pains.

A big thumbs up for salmon!

Simple Salmon Recipe

  1. Brush some olive oil over a filet of salmon (3.5 oz!)
  2. Crush 2-3 fresh garlic pods and rub them over the filet.
  3. Sprinkle salt and freshly ground black pepper.
  4. May sprinkle some garam masala for that extra flavor!
  5. Bake in the oven at 350 for 20-25 minutes.
  6. Garnish with fresh cilantro and lemon.
  7. Serve with quinoa and vegetables.
K Primary Care & Medical Nutrition Center
✆ Phone: 908-206-4676
✆ FAX: 908-206-4707
Address: 1265 Springfield Ave, , New Providence, NJ 07974