Lower Inflammation with Omega 3’s

Shared by Dr. Antonio Flaquer

One of the biggest things we talk about here in the office are Omega 3’s and the importance of them. They are vital for our well being and we sadly are not getting enough of them in today’s society. Most of our foods are processed which means we don’t have Omega 3 fatty acids, so they in fact are most likely inflammatory. One of the many foods we can eat to obtain Omega 3’s is salmon. This recipe not only has salmon in it but it also has quinoa substitute for rice which is way healthier for you overall. The vegetables are going to be antioxidant which means that it is anti-inflammatory food. Check out the research below on the health benefits of fish and why Omega 3’s are important for your overall health.

This quote is a little summary of the research findings.

“In recent years, a number of studies have clearly remarked the nutritional benefits of fish consumption: proteins, vitamins, minerals, and especially omega-3 polyunsaturated fatty acids (PUFAs), which may protect against several adverse health effects, including coronary heart disease mortality and stroke.”

There are many principles to staying healthy and what we put into our bodies is one of the key factors. What we eat determines how our bodies will function. If we eat nothing but pizza and burgers all day, then our bodies will always be at a constant state of inflammation.

Ingredients:

• Quinoa:
  • 1 cup quinoa
  • ½ teaspoon kosher salt
  • ¾ cup English cucumbers
  • 1 cup cherry tomatoes
  • ¼ cup red onion
  • 4 basil leaves
  • Zest of one lemon
• Salmon:
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 1 teaspoon cumin
  • ½ teaspoon paprika
  • 20 oz salmon fillets (four pieces)
  • 8 lemon wedges
  • ¼ cup parsley

Instructions

1. In a medium-sized saucepan with a lid, bring 1 cup quinoa, 2 cups of water, and ½ teaspoon salt to a boil.
2. Cover and reduce to a simmer, cooking about 20 minutes or according to package directions until quinoa is light and fluffy.
3. Turn off the heat and let it sit for at least 5 minutes covered before serving.
4. Right before serving mix in the cucumbers, tomatoes, onions, basil, and lemon zest. Meanwhile, make the salmon.
5. In a small bowl combine salt, pepper, cumin, and paprika.
6. Line a sheet pan or glass dish with foil and lightly grease with olive oil or nonstick cooking spray.
7. Transfer salmon fillets to the pan and evenly coat the surface of each fillet with about ½ teaspoon of the spice mixture.
8. Place the lemon wedges at the edges of the pan.
9. Broil on high with the rack placed in the lower third of the oven for 8 to 10 minutes, or until salmon is cooked and flakes apart easily with a fork.
10. Sprinkle with parsley and serve with roasted lemon wedges and vegetable quinoa.

Reference

Domingo, J. L. (2007). Omega-3 fatty acids and the benefits of fish consumption: Is all that glitters gold? Environment International, 33(7), 993–998. https://doi.org/10.1016/j.envint.2007.05.001

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.