March is National Nutrition Month, the perfect time to give your meals a healthy boost with nutrient-dense foods. While the list of ingredients to include are many, simply look to the sea for the world’s most powerful combination of vital nutrients. Why is that? Because the typical American diet is deficient in Omega-3 fatty acids and other nutrients vital for reduced risk of heart-disease, dementia, depression and more, and the sea happens to be the source of four of the 11 Most Nutrient-Dense Foods on the Planet. But not all sea animals are created equal. So consider incorporating the 4S’s into your diet.
Shellfish - If you’re not allergic then shellfish is the most nutritious choice. Clams are the best source of vitamin B12 and are also loaded with vitamin C, potassium, selenium and iron.
Salmon - If you’ve been following our blog for awhile you’ll know that we talk about salmon a lot! That’s because it’s popular and a fatty fish containing the highest level of Omega-3s. It’s also a healthy source of lean protein and is high in vitamins and minerals like magnesium, potassium, selenium and B vitamins.
Seaweed - O.K. so this is not exactly a sea animal, though it may look like one en masse! But it’s from the sea and it starts with ‘S’ so it made the list. But seriously, it’s even more nutritious than some vegetables and is loaded with minerals like calcium, iron and magnesium. Seaweed i also high in iodine, another deficiency that we Americans are experiencing because of our increased use of Kosher salt. The good news is you only need to eat it a couple of times a month to get a healthy dose. So if you eat nori-wrapped sushi then you’re probably good! Not your thing? You can also get seaweed in supplement form.
Sardines - Small, oily fish like sardines contain almost all of the nutrients you need because they are usually eaten whole - bones, brains and all. Before you say “Ew!” consider a baby step like canned mackerel. Wild mackerel packed in olive oil still has a ton of nutrients sans bones, brains or any of that other icky stuff. Ready to give it a whirl? Try one of my favorite power-packed salad recipes.
Mediterranean Mackerel Salad
1 cup crisp greens, chopped
1 handful of dark greens like baby kale, baby spinach or arugula
4 oz can wild mackerel packed in olive oil, drained and broken up into bite-sized pieces
1 hard boiled egg, sliced or chopped
3 grape tomatoes, halved
1/2 cup cooked grains like farro or 1/2 cup cooked lentils or chickpeas
Toss all ingredients together in a bowl with your favorite vinaigrette and enjoy!
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