Easiest Salmon Salad!
All I had to do is wash my greens produce, dry it, dice up a tomato, cucumber, and avocado, and open a packet of prepared salmon. Add ingredients that you like to make your salad unique to you.
Ingredients
Organic power greens - Baby spinach, kale, chard, mizuna (I used Simply organic from Kroger)
Organic Arugula (Simply Organic from Kroger)
Organic grape tomatoes
Organic cucumber
Avocado (I added lemon juice, garlic powder, and S & P)
StarKist Selects E.V.O.O Pink Salmon
Salmon Nutritional Benefits
Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of
the long-chain omega-3 fatty acids EPA and DHA. A 3.5-ounce (100-gram) portion of
farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same
portion of wild salmon contains 2.6 grams. Unlike most other fats, omega-3 fats
are considered "essential," meaning you must get them from your diet
since your body can't create them.
Salmon Nutritional Benefits
Excellent source of PROTEIN
Salmon is protein-packed. The above packet has a whopping 14 grams! How much
protein should you eat per day? Click here to find out! According to
Kris Gunnars "Proteins are the main building blocks of your body, used to make
muscles, tendons, organs and skin, as well as enzymes, hormones,
neurotransmitters and various tiny molecules that serve many important
functions."
High in B Vitamins
Salmon is an excellent
source of B vitamins.
Below is the B vitamin
content in 3.5 ounces (100 grams) of wild salmon (2):
- Vitamin
B1 (thiamin): 18%
of the RDI
- Vitamin
B2 (riboflavin): 29%
of the RDI
- Vitamin
B3 (niacin): 50%
of the RDI
- Vitamin
B5 (pantothenic acid): 19% of the RDI
- Vitamin
B6: 47%
of the RDI
- Vitamin
B9 (folic acid): 7%
of the RDI
- Vitamin
B12: 51%
of the RDI
B vitamins play an
integral role in turning food into energy, repairing and creating DNA, and
reducing inflammation in the body that can lead to diseases such as cancer and
heart disease. Research reveals that all of the B vitamins work together
in concert to maintain optimal functioning of your brain and nervous
system.
High in potassium
This is
especially true of wild salmon, which provides 18% of the RDI per 3.5 ounces,
versus 11% for farmed. In fact,
salmon contains more potassium than an equivalent amount of banana, which
provides 10% of the RDI. Potassium
helps control your blood pressure.
High in Selenium
Selenium
is a trace mineral found in soil and in certain foods. Trace minerals are minerals
that are only required in small amounts, but nonetheless, your body needs these
trace minerals for survival and wellness.
Research
shows that selenium helps protect bone health, decreases thyroid antibodies in
people with autoimmune thyroid disease and may reduce the risk of cancer, and
Alzheimer’s.
3.5
ounces of salmon provide 59–67% of the RDI of selenium.
High in Astaxanthin
Astaxanthin
is a member of the carotenoid family of antioxidants,
astaxanthin gives salmon its red pigment. According to research astaxanthin
appears to lower the risk of heart disease by reducing oxidation of LDL (the
"bad") cholesterol and increasing HDL (the "good")
cholesterol.
One study
found that 3.6 mg of astaxanthin daily was enough to reduce oxidation of LDL
cholesterol, which could potentially reduce the risk of heart disease. In
addition, astaxanthin is believed to work with salmon's omega-3 fatty acids to
protect the brain and nervous system from inflammation.
What's
more, astaxanthin may even help prevent skin damage and improve skin overall
health and appearance. Salmon contains between 0.4–3.8 mg of astaxanthin per
3.5 ounces, with sockeye salmon providing the highest amount. Astaxanthin is an
antioxidant found in salmon that may benefit heart, brain, nervous system and
skin health.
May Reduce Heart Disease
Eating
salmon on a regular basis may help protect against heart disease. Salmon boosts
omega-3s in the blood. Many people have too many omega-6 fatty acids in their
blood, in relation to omega-3s. Research suggests that when the balance of
these two fatty acids is off, the risk of heart disease increases.
In addition, consuming salmon and other fatty fish has been found to lower triglycerides. Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.
In addition, consuming salmon and other fatty fish has been found to lower triglycerides. Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.
Helps with Weight Management
Consuming
salmon frequently can help you lose weight and keep it off. Like other
high-protein foods, it helps regulate the hormones that control appetite and
make you feel full. In addition, your metabolic rate increases more after
eating protein-rich foods like salmon, compared to other foods.
Research
suggests that the omega-3 fats in salmon and other fatty fish may promote
weight loss and decrease
belly fat in overweight individuals. In addition, salmon is
fairly low in calories.
A 3.5-ounce serving of farmed salmon has only 206 calories, and wild salmon has
even fewer at 182 calories.
Consuming
salmon may help you control your weight by reducing appetite, boosting
metabolic rate, increasing insulin sensitivity and decreasing belly fat.
Reduces Inflammation
Salmon
can be a powerful weapon against inflammation.
Many
experts believe that inflammation is the root cause of most chronic diseases,
including heart disease, diabetes, and cancer.
Several
studies have found that eating more salmon helps reduce markers of inflammation
in people at risk for these diseases. Salmon and other fatty fish can help
lower inflammation, which may reduce risk factors for several diseases and
improve symptoms in people with inflammatory conditions such as heart disease,
diabetes, and cancers.
May Protect Brain Health
A growing
number of studies suggest that including salmon in your diet might improve
brain function.
Both
fatty fish and fish oil have
been found to reduce depressive symptoms, protect fetal brain health during
pregnancy, decrease anxiety, slow age-related memory loss and lower the risk of
dementia. In one study of people aged 65 and older, consuming fatty fish at
least twice a week was linked to a 13% slower decline in age-related memory
issues than consuming fatty fish less than once a week.
In
another study, people with normal brain function who consumed fatty fish on a
regular basis were found to have more grey matter in their brains. Researchers
noted that this could reduce their risk of memory problems later in life.
Frequent salmon consumption may help reduce symptoms of anxiety and depression,
protect fetal brain health in pregnancy and decrease the risk of age-related
memory problems.
Delicious and Versatile
Salmon is
undeniably delicious. It has a unique, delicate flavor with a less
"fishy" taste than other fatty fish, such as sardines and
mackerel.
It is
also extremely versatile. It can be steamed, sautéed, smoked, grilled, baked or
poached. It can also be served raw in sushi and
sashimi.
Additionally,
canned salmon is a quick and inexpensive option that provides the same
impressive health benefits as fresh fish. In fact, almost all canned salmon
is wild
rather than farmed, and its nutrition profile is
excellent.
Look for
it in BPA-free cans to avoid the potential health risks that have
been linked to this chemical. Salmon has a delicious flavor and can be prepared
in many different ways. Canned salmon is a convenient and inexpensive option.
Salmon is
a nutritional powerhouse that provides several impressive health
benefits. Consuming at least two servings per week can help you meet your
nutrient needs and reduce the risk of several diseases. Finally, salmon is
tasty, satisfying and versatile. Including this fatty fish as a regular part of
your diet may improve your quality of life.
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