Sidekicks: Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, and clams.
Try to Eat: fish 2 to 4 times per week
- marine-derived omega-3 fatty acids
- B vitamins
- vitamin D
People came to believe that fat was all bad, well that's not true; after years of research the truth started to emerge. Research indicates that all fat is not bad! There are good fats. The good guys in the fat family are the monounsaturated fats, the kinds found in olive and canola oils. These fats not only protect your cardiovascular system, they also lower the risk of insulin resistance, a physiologic state that can lead to diabetes and possibly cancer. Finally, we come to polyunsaturated fatty acids. Both omega-6 and omega-3 are so-called polyunsaturated fatty acids. Our bodies cannot manufacture these two fats and therefore we must rely on dietary intake to avoid a deficiency in these essential (for life) fats. Omega-6 are found in corn, safflower, cottonseed, and sunflower oils. Omega-3 fatty acids, the ones that help make salmon a SuperFood, haven't been included in adequate amounts in our diet, partly because of lack of knowledge on the part of the public and also because they've been "processed out" of our modern diet.
Enter salmon. SALMON is one of the richest, tastiest, readily available sources of marine-derived omega-3 fatty acids. By including wild salmon or it's sidekicks in your diet two to four times a week, you should achieve optimal protection against a multitude of diseases that have been associated with low intakes of these critical fats.
To get a healthy amount of omega-3/omega-6 EFA's in your diet:
- use omega-3 enriched eggs.
- cook with canola/olive oil rather than corn or safflower oil.
- eat soy nuts and walnuts.
- sprinkle wheat germ on cereal and yogurt, use it in baking.
- eat wild salmon or it's sidekicks 2 to 4 times a week.
- look for salad dressings with at least some soybean or canola oil.
- use flaxseed oil (stored in a dark bottle, refrigerated constantly, discard after a couple months) sparinly in homemade salad dressings.
- use ground flaxseed in muffins, breads, pancakes, or sprinkle on oatmeal.
Canned tuna is a popular source of omega-3 EFAs.
Some tips on using canned tuna in your diet:
- because of the potential mercury content adults shouldn't eat more than one can of tuna a week.
- buy albacoe tuna, it's the richest tuna source of omega-3.
- buy tuna packed in spring water so you won't be getting extra fat.
- low-salt canned tuna is best.
There you have it, SuperFood #7! Share your favourite SALMON recipes with us!