Everyday superfood_ why you need to eat more salmon _ whole foods market

Goji berries, matcha, camuu camuu powder. Recipe for salmon cakes Exotic-sounding superfoods are hogging all of the headlines. Recipe for salmon croquettes But did you know that more common fare like salmon, bananas and strawberries provide a powerful dose of nutrients, too? Rima Kleiner, a nationally recognized food and nutrition expert , helps us explore the everyday superfoods that deserve a spot on your plate.

My clients are constantly asking me about the latest and greatest ingredient that’s popped up on their Facebook feed.


Recipe for salmon loaf Sure, it’s fun to experiment with adding new foods to your meals to mix it up, but when your goal is simply to get a healthy dinner on the table or eat a reasonable lunch, it’s not a bad idea to stick with the tried-and-true. Recipe for salmon patties This week I’d love to wax poetic on one everyday superfood that I wish everyone would eat more of: salmon. Recipe for salmon salad First of All, What is A Superfood?

While there is no scientific definition or FDA regulation for the term “superfood,” the word is generally used to describe a food that is loaded with nutrients and antioxidants and are thought to be especially beneficial for optimal health. Recipe for smoked salmon dip Let’s be clear: Superfoods are not magic. Recipe for smoked salmon pasta But, superfoods that deliver a big nutrient punch in a whole, relatively unprocessed package do deserve a place in your diet. Recipe for smoked salmon pate Ok, So Why Salmon?

The 2015-2020 Dietary Guidelines for Americans (DGA) recommends that you eat a variety of seafood at least 2 times (or 8 oz) each week. Recipe for thai fish cakes Salmon is a favorite choice because it contains significant amounts of essential omega-3 fatty acids, which support heart and eye health.

This heart-healthy fish boasts a boatload of other nutrients, as well. Recipe smoked salmon pasta Here are a few:

• Protein. Recipes for cooking salmon All seafood and animal-based foods provide high-quality protein, which is important for helping maintain muscle mass during weight loss and as we age. Recipes for salmon fillets in the oven The DGA recommends shifting from animal proteins like poultry and beef to seafood, like salmon, a couple of times each week to meet nutrient needs.

• Vitamin B-12. Recipes for salmon in the oven Salmon is an excellent source of vitamin B-12, which is important for healthy nerves and red blood cells. Recipes for salmon steaks Although some soy products and cereals are fortified with vitamin B-12, this water-soluble vitamin is naturally present only in seafood and animal-based proteins.

• Vitamin D. Salmon best recipe Long associated with bone health. Salmon fillet recipes pan fried Our bodies can synthesize vitamin D, but only after skin exposure to sunlight. Salmon mousse recipe jamie oliver For those of us who slather on sunscreen or live north of the invisible line between Atlanta and Los Angeles, we likely don’t produce enough vitamin D during wintertime months. Salmon pasta bake recipe Salmon is an excellent source of vitamin D and one of only a few foods that naturally contain it.

• Selenium. Salmon pasta recipe jamie oliver Salmon is an excellent source of selenium, an essential mineral that is necessary for optimal immunity and fertility.

• Vitamin B-6. Salmon pesto pasta recipe Salmon is a very good source of vitamin B-6, which is important for proper functioning of the nervous and immune systems.

Salmon is versatile, easy-to-prepare and lends itself to a variety of flavors. Salmon quiche recipe jamie oliver Try these recipes for a power-packed breakfast, lunch or dinner. Salmon recipes jamie oliver (No time to prep? Many stores have the ability to cook your fillets for a small fee. Salmon recipes pan fried Just pair with prepared salad or cooked vegetables for a quick and power-packed meal.)

• Smoked Salmon Frittata Pair this protein-packed frittata with a mixed greens salad and whole grain bread for a delicious brunch.

• Salmon Pumpernickel Bites These smoked salmon bites make a perfect breakfast on-the-go.

• Salmon Salad with Avocado Top whole grain crackers or bread with this delicious and light salad.

• Mini Wild Salmon Cakes Freeze a batch of these salmon cakes so you can grab a couple for a lunch-time salad topping.

• Cedar Plank Salmon Fillets Serve this simply grilled salmon with grilled asparagus.

• Salmon with Sauteed Swiss Chard Prepare this dish for a superfoods-packed dinner.

• St. Salmon recipes pan seared Germain Salad This Paris-inspired salad makes an easy weeknight dinner.

Find out what makes our fish more delicious whether it’s responsibly farmed or wild caught.

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