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10 of 'The World's Healthiest Foods'

Published: Monday, Dec. 6 2010 3:57 p.m. MST

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High in protein and a health-promoting fat, the omega-3 essential fatty acids. Wild-caught cold-water fish, like salmon, are higher in omega-3 fatty acids than warm-water fish. And salmon's an excellent source of the B vitamins, B-12 and niacin, and the trace mineral selenium.


The omega-3 fats found in salmon help improve the ratio of good cholesterol to bad cholesterol. A four-ounce serving of salmon contains 33.6 percent of the daily value for omega-3 fatty acids.


Salmon may also be a "good mood" food. The brain needs omega-3 fatty acids to function properly. Many studies suggest a connection between increased rates of depression and bi-polar disorders and decreased omega-3 consumption. A recent Purdue University study showed that kids low in omega-3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders, and to display behavioral problems. A study in Europe of 3,581 young urban adults found less hostility in those who consumed more fish rich in omega-3s. Other studies have linked omega-3 fish consumption to lowered risk of Alzheimer's disease.


Farmed salmon is cheaper and available fresh year-round, but environmental groups complain that the risk of disease and contamination is higher. Also, the fish must be fed an additive (approved by the FDA) to give it a rich, rosy color. If the restaurant calls it "Atlantic" or "Norwegian," it's most likely farmed. Alaskan salmon is caught wild, as fish farming is banned there.


"I encourage people to have a deep-water fish a couple of times a week," says Askew, who also touts albacore and blue-fin tuna, halibut and swordfish along with salmon as great sources of omega-3 fatty acids. The fish all "prevent blood clots and lower blood pressure and triglycerides and cholesterol," he says.


Sources: World's Healthiest Foods Web site, whfoods.com; USDA Nutrient Database; "The Nutrition Bible" by Jean Anderson and Barbara Deskins; previous articles written by Valerie Phillips and Lois M. Collins; American Dietetic Association; The LDS Hospital Fitness Institute; U. Nutrition Division; Centers for Disease Control and Prevention. Adapted from a 2004 article by Valerie Phillips and Lois M. Collins.

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Barack Obama
Phoenix, AZ

I've found that trying to eat like these experts suggest can get quite expensive.

huggyface
Murray, UT

Notice there aren't any grains on the list. We've been mis-informed that we should be eating 8-11 servings of grain per day. A diet of high carbs promotes diabesity.

Watch the documentary on hulu called fathead. It's a follow up to supersize me where a guy eats at fast food places for a month, but in fathead he doesn't eat fries or other high carb foods. He lost 12 lbs at the end of the month.

One point made in the movie is that the diet recommended by the medical community, especially to treat diabetes is to eat lots of carbs - because it will help you lose weight and become more healthy....... This same diet of high carbs and grain consumption is what we feed cattle and pigs to fatten them up.....

hmmmmmm...

The food pyramid should be changed to 8-11 servings of fruits and veggies at the bottom and grains should be at the top.

but wait....aren't grains the "STAFF" of life?

A staff is a crutch to help someone when they need assistance walking on thier own.

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