Japonica – fish: healthy eating
Japanese people who eat salmon are healthiest and live longest according to an American researcher, Dr. David Williams, who tracks the world for latest studies in health and medical matters. He says one thing that always stands out when he travels to Japan is how abundant salmon is in their culture.
Coldwater fish like salmon are filled with omega-3 essential fatty acids, which are lacking in North American diets today. Omega-3s are called essential because our bodies don’t manufacture them, so we need to get them from the foods we eat. Within the omega-3s are two families of fats, the EPA and DHA fats. The EPA fats are your heart-healthy fats. They help to protect your cardiovascular system by promoting normal cholesterol and triglyceride levels, and increasing blood flow.
The DHA fats, on the other hand, are your brain-healthy fats. The human brain is roughly 60% fat, and predominantly DHA fats. These fats maintain brain health and function.
Salmon is also an excellent source of protein—just 1/4 cup of salmon gives you a full 13 grams of protein. Plus, unlike grains or nuts, the protein in salmon is complete, meaning it contains all of the amino acid “building blocks” your body needs to create new proteins. Salmon is also a good source of calcium, which is important for strong bones. One serving of salmon gives you 10% of the recommended daily allowance.
To get the full benefit of the calcium in salmon, you’ll want to eat the small, chewable bones, in addition to the meat.
If you don’t feel like cooking salmon you can always buy a can of salmon, the meat of which may be mixed in with your vegetable salad. You will get double benefits—killing two birds with one stone, so to speak!