The United Nations' Food and Agriculture Organization recommends eating fish such as salmon twice a week. Salmon contains nutrients such as omega-3 fatty acids, iodine, iron, choline and protein. According to the Reader's Digest Association, oatmeal is a type of grain that is a great source of fiber. Oatmeal also contains phosphorus, potassium, selenium, manganese and iron. Including salmon and oatmeal in a well-balanced diet provides nutritional benefits.
Benefits of Omega-3 Fatty Acids
In "The 150 Healthiest Foods on Earth," author Dr. Jonny Bowden says omega-3s are helpful for heart and brain health. In addition, omega-3 fatty acids are beneficial for inflammation, blood circulation, memory and blood sugar control. Salmon is identified as one of the best sources of omega-3 fatty acids. Wild Alaskan salmon contain more of the beneficial fatty acids than farm-raised salmon. Dr. Bowden attributes this to the fact that the salmon that eats a natural diet in the wild produces more omega-3s.
Types of Salmon
Wild-caught salmon are from the Pacific coast and fuller in flavor. King salmon is the largest of all and has a higher fat content than most fish. Wild sockeye is generally used in canned salmon. Pink salmon contains 1.5 g of omega-3 fatty acids and has a pale-pink flesh. Silver salmon has a lower fat content than other types but less concentration of omega-3 fatty acids. Farm-raised salmon is raised in pens and fed a diet of grains.
Considerations
Farmed salmon is more likely to be contaminated with polychloridated biphenyls, or PCBs, and dioxin. The toxic substances are especially harmful for pregnant women and young children. Synthetic dyes and antibiotics are also used to give farm-raised salmon a pink color. Dr. Jonny Bowden says farm-raised salmon contain a higher proportion of inflammatory omega-6 fatty acids because of its grain-fed diet. Consume wild Alaskan salmon as much as possible in your diet.
Benefits of Oatmeal
Beta-glucan is a type of polysaccharide found in oatmeal. It is attributed to helping lower cholesterol and reducing the risk of heart disease. Beta-glucans boost the immune system in responding to bacterial infections. Oats contain powerful antioxidants that are believed to have anti-inflammatory properties. Oatmeal has a low glycemic index which has a very small effect on blood sugar levels making it an ideal cereal for diabetics.
Types of Oatmeal
Groats are the least processed type of oats. Steel-cut oats are thinly sliced by steel blades and require less cooking time. Old-fashioned and quick-cooking oats are steamed, rolled and flattened. Instant oatmeal are partially cooked and then rolled. Instant oatmeal has a higher glycemic index and therefore more likely to spike blood sugar levels.
References
- "The Abs Diet;" David Zinczenko; 2004
- "Foods That Harm Foods That Heal;" The Reader's Digest Association Inc.;1997
- "The 150 Healthiest Foods on Earth;" Jonny Bowden, Ph. D., C.N.S.; 2007
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