Salmon is high in omega-3 fatty acids which is important because our bodies need this type of fat but cannot make it itself. Salmon is a cold water fish and the cold water fish have more omega-3 than the warm water varieties. It's also high in protein but low in saturated fats and calories. It also contains good amounts of vitamin B6, phosphorus, selenium, protein, magnesium, and niacin.

     Omega-3 is good for the heart because it prevents erratic heart rhythms, helps prevent clotting and improves good cholesterol over bad. That's important because it prevents cholesterol from being damaged so that it won't clog arteries salmon baked or broiled but not fried. Frying does not offer the same protection against arrhythmias because it damages fats and releases free radicals.

     Many studies have been done on the benefits of eating salmon or tuna, foods high in the omega-3. Here are some of their many conclusions on health benefits.

  • Lowers triglycerides

  • Controls and prevents high blood pressure

  • Guards against strokes

  • Helps to prevent heart attacks

  • Maintains healthy weight

  • Improves the way insulin acts

  • Protects against colorectal and prostate cancers

  • Helps to prevent macular degeneration

  • Protects against sunburn

  • Improves thought processes

  • Improves temperments of hostile teens

  • Helps maintain brain function against old age

  • Improves moods

  • Reduces depression

  • Helps with other cancers such as kidney, and Non Hodgkins lymphoma

  • Reduces risks of cancers such as leukemia

     There are several varieties of salmon. The pink and chum are less fatty and rich than the chinook and sockeye.

     Try to choose salmon that is wild and not farm raised, because farm raised can pose a cancer risk because of PCB's. PCB was banned in the United States but it's in the environment and it ends up in animal fat.If you eat farm raised salmon do not eat it more than 10 times per month, if it's farm raised in Northern Europe do not eat it more than 4 times per month. Wild salmon can be eaten every day because it's not filled with toxins like the farm raised.

Here is some nutritional information for a 4 ounce piece of salmon.

  • Calories 262

  • Calories from fat  137

  • Calories from saturated fat 37

  • Protein  29

  • Carbs  0

  • Sugars  0

  • Fiber  0

  • Cholesterol  96

  • Saturated fat  3.64

  • Mono fat  6.51

  • Poly fat  3.02

  • Trans fatty acids  0      


Making Healthy Food Even Healthier Part 2

Increase your calcium the tasty way by adding some lemon juice to home made chicken soup. Vinegar and tomato can be used instead of the lemon. By adding these acidic foods to bone in chicken soup you can increase the amount of calcium by over 60%. The same goes for ribs, use a vinegar barbecue sauce and your calcium intake will rise.

Also increase your vitamin C by not cutting those vegetables in too small of a piece. The surface of the vegetable that is exposed to air will lose the vitamin C, so if you cut into larger pieces you can retain more vitamins.


Making Healthy Food Even Healthier Part 1

Most of us are aware of which foods are healthy and the benefits they give us, but did you know the way we prepare these foods can drastically change the nutrients they offer? This mini series of posts will tell you the best ways to enjoy these healthy foods so that you can get the maximum amounts of nutrition from them.

To increase the amount and effectiveness of lycopene from tomatoes, heat them before eating. The heat creates a chemical change that makes the lycopene easier for us to absorb in our bodies.
Remember that canned tomato products like paste and sauce were heated during the canning process, so those would be better to use in recipes for the lycopene instead of fresh raw tomatoes. Please note that canned and processed foods do have a lot of sodium added in them, so if you are watching your sodium, canned would not be a good choice unless you purchase a low or no sodium version. More and more products are giving you the choice these days.