dakota thoughts

related links

health articles

salmon for the brain

How: Eat Wild salmon instead of albacore. Wild sockeye or red salmon beats out albacore tuna for two reasons, both of which are related to what it eats: plankton, rather than other fish or cornmeal. It has 1.25 grams of omega-3s per 100 grams, which is 30 percent more than albacore, and it has 90 percent less mercury, according to the FDA. (To check the mercury count of other fish, go to www.gotmercury.org.) Omega-3 fatty acids are a natural anti-inflammatory, which is beneficial for cholesterol, brain health, and reducing the risk of many chronic diseases. Sockeye cannot be farmed and is always wild. It’s a good choice whether it’s canned, fresh, frozen, or smoked, says Andrew Weil, MD.

The upgrade: “Green-tea-poached wild salmon is quick and easy,” says Luethje. “For four servings, make 4½ cups of strong tea and use it as poaching liquid. Add the juice of 1½ lemons as well as the lemon zest. Put the liquid in a pan and submerge four 4-oz. fillets of fish. Poach for 7 minutes at just below a simmer. Then chill the salmon, and serve over sautéed kale.” Another upgrade is to use canned wild salmon in place of tuna. Combine a can of wild salmon with a dollop of Dijon mustard and some chopped dill and parsley in sandwiches; use it in a quickie whole-wheat pasta salad; or mix it into whole-wheat mac and cheese.

(obtained from bestlifeonline.com)