Good Lifestyle

Do you want your diet in a rut? Or are you looking to breathe extra life in your healthy diet? You're not alone. That you have noticed that you have recently felt in unhealthy eating habits (many of us) or if you want to give your diet a little update, there is an easy way to do it - and it does not require thinking All your pantry. On the contrary, according toLauren Manaker MS, RDN, LD, founder of the nutrition now advice and author ofFUXING MALE FERTILITYYou can start with a step to immediately define your diet on the right path to be healthier:Adding salmon to your refrigerator.

TheBenefits for salmon health are abundant.

"Salmon is filled with key nutrients to support overall health, including selenium, potassium and vitamin B6. Plus, it's a source ofhigh quality proteins It helps to make any more satisfying meals, "she says.

All these benefits are great, but you may wonder why we call salmon, especially as food that can immediately improve your diet. There are so many superfensan with incredible health benefits, right? Law. But the thing that is distinguished by salmon is its content of omega-3 fatty acids.

Why the omega-3 fatty acid content makes it a food that can help you be immediately healthier.

Omega-3 fatty acids are a type of polyunsaturated grease considered "essential". What it means is that our bodies can not do this nutrient - we can only get them from food and salmon is one of these foods. In fact, it is one of the best sources of omega-3, containing the second amount of these fatty acidsout of all fish in the sea.

"Salmon is known to be a rich source of theOMEGA-3 fatty acids DHA and EPA. Having adequate levels of these fatty acids [in your diet] are linked to a series of health benefits, includingReduced risk of early death, says Manaker.

While omega-3s are an essential and healthy part of a balanced diet, there is an even greater reason for which we recommend eating this fish:The majority of people do not eat enough omega-3, so add salmon to your diet can immediately start reposing your body with the fatty acids you need.

"Most Americans do not receive enough of these key fatty acids in their diet, which is about the point of view of health. Adding salmon to your diet is an easy way to hit your consumption DHA and EPA with little 'Effort, "says Manaker.

Why do we eat more salmon and other foods rich in omega-3s.

Humans have evolved on a diet with a ratio of omega-6 fatty acids omega-3 of 1: 1; However,This ratio is now closer to 15: 1. Like omega-3s, omega-6 are also essential, but they are also pro-inflammatory. As such, studies show that, as we do in Western regimes, can lead to increased risk of many diseases, including cardiovascular disease, cancer, inflammatory and self-immune diseases and obesity, according to a study published inNutrients.

There are some reasons why our omega-6 ratio in omega-3 is so superior to what it was once. One is that since the dawn of modern agriculture, there has been aNotable decrease in the omega-3 content of foods which traditionally contain high levels of omega-3, including infish, animal meat, andeggs. But more importantly, our consumption of foods rich in omega-3 has decreased considerably.

While we eat less Omega-3 foods, we also eatmore omega-6 fatty acids that we have traditionally. This is due to the prevalence of soybean oil - a high vegetable oil in omega-6, in our regimes. Soybean oil is the component of the American regime that has increased most over the last 100 years, constituting more than 60% of the consumption of edible vegetable oil in the United States, it is commonly found in innumerable processed foods and fried foods, according to a study published inScientific reports.

Although you can reduce your omega-6 consumption by reducing your consumption of certain omega-6 rich foods such as soybean oil, it is also, if not more, important toFocus on the increase in your omega-3 contribution. It is especially the case since, as mentioned earlier, omega-6 are always essential fats and they dohave health benefits when they are consumed with moderation. In addition, replacing less healthy saturated fat with any polyunsaturated fat, even omega-6s-it's good for you.

Conclusion

In summary, eating more salmon, you will reap its nutritional advantages of micronutrients, such as vitamin D and B12 and quality protein. But maybe the best of all, you will increase your omega-3 healthy anti-inflammatory fatty acid intake.

Reap the benefits, theFDARecommends eating 2 to 3 portions of fish, about 8 to 12 ounces, per week. While we recommend salmon because it is widely available and one of the most popular fish recommend that you eat a variety of fish as everyone has its own nutrient profile. So start with salmon, then add more types of fish such as tuna, mackerel, cod and fold! Read more: Surprising side effects of eating fish, according to science .

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