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Salmon is a highly nutritious fish, rich in omega 3 fats, protein, vitamin D, and selenium. At least 2 servings per week can help protect your heart, strengthen the bones and reduce the risk of joint disorders, manage diabetes, regulate thyroid function, boost immunity, and prevent eye disorders.
When you live far from the coastline, the fish that reaches you is rarely fresh, even if supermarkets and restaurateurs claim otherwise. Countries like America execute the best fishing practices so fish caught here is usually safe to eat. Wild-caught fish is safer to eat than farmed fish, provided one picks smaller fish from the lower rungs of the food chain, while fish that's labeled "organic" is best avoided.
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Hair loss is common and has many reasons, but don't be so quick to buy chemical products. The omega-3s in nuts and salmon may increase hair growth and thickness. For people with mild-to-moderate hair loss, seaweed might lend a hand. Low levels of iron and zinc are linked to shedding, but oysters are rich in both nutrients. Spinach also contains iron and vitamin C, which aids iron absorption.
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Garlic contains allicin, a compound that has magical flu-fighting antimicrobial properties while the sesquiterpenes in ginger fight off common cold-causing rhinoviruses. Leafy greens and wild salmon boost your immunity with a healthy dose of vitamin C and vitamin D respectively. Honey, being antioxidant and antimicrobial in nature, alleviates cold symptoms while chicken soup is not just anti-inflammatory but also aides in the release of mucus secretions.
When you’re feeling down, certain habits and activities will turn things around. Try sipping on water, as mild dehydration may cause irritability and fatigue. Soak up the sun to promote serotonin production. Snack on dark chocolate, a sweet treat that reduces cortisol, the stress hormone. Eating fatty fish will also offer brain-friendly omega-3 fats. To recharge the mind, practice aromatherapy, meditation, and yoga. The benefits are even greater when combined.
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A pescatarian is essentially a vegetarian who eats seafood, whether for ethical reasons or for an easier transition to a vegan diet. The pescatarian diet also helps with weight control and lowers risk of heart disease, type 2 diabetes, and colorectal cancer. Make your diet pescatarian by adding lean white or oily fish to a nutritious Mediterranean diet of fresh veggies, fruits, whole grains, nuts, seeds, and healthy oils.
Many people eat less to lose weight. Unfortunately, this can backfire and increase hunger, so focus on eating nutrients that enhance satiety. Avocado is rich in filling fats, while salmon and eggs are lean sources of protein. Beans and hummus have both fiber and protein, making them a must for losing weight. Fiber-rich oats double as a satisfying breakfast. To hold you over until the next meal, eat grapes, which are high in water and vitamins.
To manage an autoimmune disease, eat a diet that combats inflammation. Avocado contains anti-inflammatory fatty acids plus antioxidants like vitamins A, C, and E. For a dose of lean protein, eat fatty fish that contain inflammation-fighting fats. An egg has a similar effect but ensure you eat the yolk as well. Even the antioxidants in green tea will handle flare-ups. Snack on nuts for anti-inflammatory nutrients like magnesium, fiber, and unsaturated fatty acids.
After eating a vegetarian or vegan diet, consuming meat again takes time. Start small and introduce it slowly. To avoid handling raw meat, buy it pre-cooked or dine out. You can even sneak it into meals like soups and casseroles. When you do buy meat, make sure it’s of high quality and talk to local farmers so you can learn where it comes from. Seafood is an ideal "starter" meat because it's easy to digest.
Salmon is good for you, but is this true for all types of salmon? Perhaps, not. Wild salmon contains a significantly lower concentration of pollutants and toxins, unlike farm-raised salmon that increases the risk of toxic poisoning. When it comes to nutrition, wild salmon might be a better choice as it contains omega-3 fatty acids but not satured fat (as opposed to farmed salmon, which is high in polyunsaturated and saturated fat). To have a balanced meal, eat no more than 2–3 servings of fish every week.