Salmon is the best source of omega3, DHA and EPA. All three are important to help the growth and brain function. EPA ( Eicosapentaenoicacid ) is believed to play an important role in the prevention of heart disease, while DHA ( docosahezaenoicacid ) needed for brain development and nerve.
The research study, stated that the individuals who consume these fatty acids in their diet have a much mind sharp. The study, publish in the International Journal of Cancer shows that omega 3 that contain DHA and EPA help to protect against the occurrence of breast cancer.
Besides salmon, the data that have beed issued by the Institute of Nutrition Department of Health, some of Indonesia’s marine fish species has a content / levels of omega 3 ( there are up to 10.9 g/100 g ) as lemuru fish, eels, terubuk, mackerel, bloating, kite, bawal, seren, slengseng, and tuna.
However, keep in mind, these fatty acids volatile when the fish cooked by frying or burned. The best way is with steamed recommended, because the fatty is not lost. Some tips for your diet variation with salmon :
1. Sandwich.
Make a salmon sandwich, mixed with mayonnaise, mustard, tomato, small pieces of carrots, watercress and celery. Add strawberry yogurt as a couple your meal. If you want can replace white bread with wheat bread.
2. Fish Soup.
Enter the salmon pieces that have been boiled into a broccoli cream soup you make, add a little piece of broccoli for extra nutrition, so get the right flavor. In addition to easy, this meal contains no fat and calories. If you want you can vary these foods by making soup with a mixture of ordinary and a little bit of green tomatoes were sweet and sour.
3. Salmon Burger.
Chop the salmon to taste, combine with spinach, onion, garlic finely chopped. Toss together and form a ball – medium sized meat balls. Heat a frying pan, put a little oil, and meat balls. Serve with red rice.
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