Salmon and salad are highly nutritious foods that offer you a wide range of vitamins, minerals, proteins and essential fatty acids. Salmon is a versatile fish that is prepared and spiced in many different ways, and the term salad encompasses hundreds of different meals, but they are all invariably healthy. Unless you deep fry it or cover it with fatty dressing, salmon salad is a low-fat, low-calorie meal that offers numerous health benefits.
Salmon
Salmon can be smoked, grilled, baked, fried or stewed, and enhanced with a variety of herbs and spices. It comes in many species, with pink, orange or red flesh. Some species are healthier than others, but they are all high in protein and low in fat. The USDA states that 18 percent of your diet should be made up of protein, and salmon is an excellent source. Pork chops, steaks, burgers and hot dogs are all high in protein, but they are also high in saturated fat, which blocks your arteries and causes heart disease. Salmon has all the protein but is low in fat, explains the Salmon of the Americas website, and it is also lower in calories than chicken or beef.
Salad
There are endless variations on the salad: tossed salad, green salad, vegetable salad, potato salad, Caesar salad, Michigan salad, Greek salad, Waldorf salad and cobb salad are just a few. However, they all go well with salmon, and virtually all come with many health benefits. To gain the full nutritional impact, opt for a colorful salad that uses a number of different fresh, organic ingredients. Lettuce, watercress, spinach and other leafy green vegetables are staples of most salads, and are often accompanied by any combination of tomatoes, peppers, onions and shredded carrots. Each of these ingredients is low in fat and calories, but high in vitamins and minerals.
Fat
Although salmon is low in fat, it actually contains rare fats called omega-3 fatty acids, which are its chief nutritional benefit. The Mayo Clinic website explains that omega-3 reduces your blood pressure, protects you from irregular heartbeat and lowers your cholesterol levels. According to the University of Maryland, omega-3 fatty acids are important in brain function and growth and development. For optimum health benefits, the American Heart Association recommends you eat salmon or another oily fish twice a week. If you want a salad that is healthy, dress it with extra virgin olive oil, which is high in monounsaturated fat that lowers your cholesterol levels, and avoid thick dressings.
Nutrients
Salmon provides you with vitamins B and D. Vitamin D strengthens your bones and teeth. Vitamin B improves your immune system, and salmon is a particularly good source of vitamin B12. According to the U.S. National Institutes of Health, vitamin B12 deficiency may cause anemia. Vitamin B is also found in green salad vegetables. Vitamin A, found in spinach, helps your cells multiply and develop. Vitamin C, found in green pepper, protects you from harmful free radicals. Vitamin E, found in potatoes, heals your skin. Most salad vegetables also contain iron, copper and calcium, which strengthen your bones, hair, teeth, bloodstream and nails.
Recipe
Bake a 200g salmon fillet for 15 minutes. Toss 450g boiled new potatoes and 150g green beans, with a handful of watercress and spinach, and drizzle with olive oil and crushed garlic. Season with mint and basil.
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