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FOR A HEALTHY GUT, EAT MORE OILY FISH

Alya Kubati

OILY FISH CAN LEAD TO A HEALTHIER, HAPPIER GUT

 

Now, you may remember we were signing the same tune just last year when we reviewed the insightful, clever book ‘The Gut Makeover’ by Jeannette Hyde (see here if you missed it!). Hyde takes us through how the health of our gut can affect our overall health, as the gut is now dubbed the second ‘brain’ of the body. After reading this page-turner, it’s very difficult to convince yourself to eat anything slightly naughty ever again as simply begin to understand it will do your body no good and will wreak havoc with our overall emotions.

 

Hyde offers a comprehensive list in how to reset your gut health, and how to slowly begin to introduce complex food back into your diet in a way that can restore vitality and give you more energy than ever. She suggests eating a diet rich in Omega 3 is incredibly helpful, however, Professor Ana Valdes at the University of Nottingham wanted to test this theory further.

 

As part of a study to find out how to boost healthy gut bacteria, 876 middle-aged women in the UK were asked about their diet, and supplements they took. The accuracy of this information was also tested by measuring how much omega-3 they had in their blood. Other samples were also provided in order to calculate the types of bacteria and biochemical compounds found in their guts.

 

The results showed that regardless of their fibre intake, those who consumed more omega-3 fatty acids showed a higher healthy gut bacteria count. This good gut bacteria is responsible for not only allowing the body to work at its best but also leads to lower inflammation and lower risk of gut diseases (i.e. Colitis).

 

It seems the age-old battle of whether we should consumer vitamin pills or ensure we get all necessary vitamins and minerals from a varied diet alone is put to rest. Whether you would prefer eating smoked salmon a few times throughout the week, or find it easier to take Cod Liver Oil vitamins daily, the impacts are just the same in terms of your omega-3 levels and the way it will affect your guts overall health.

 

Our favourite way to enjoy getting our Omega-3 nutrients is in our delicious grilled salmon with vegetables. It’s easy to make, and you are free to garnish or swap ingredients along the way to fit your tastes.

 

MN’s GRILLED SALMON & VEGETABLES

 

Ingredients:

28g - 50g fresh salmon fillets

1 sliced onion

1 sliced bell pepper,

½ cup of chopped mushroom,

1 handful of cherry tomatoes, chopped

1 tablespoon of basil

1 tablespoon of oregano

2 Garlic cloves, minced

½ teaspoon crushed red pepper flakes

1 tablespoon of olive oil

1 teaspoon of seasoning salt

½ teaspoon of lemon pepper

½ teaspoon of garlic powder

1 tablespoon of lemon juice

7.39ml toasted sesame seeds

 

RECIPE:

 

  1. Begin by rinsing and patting dry the Salmon Fillets. Then season with lemon pepper and salt.
  2. Oil a large sheet of heavy-duty aluminium foil.
  3. Mix remaining ingredients, including vegetables, in a large bowl. Coat in spices well.
  4. Place fillets on foil and cover with vegetable mixture. Place a few spots of butter on top.
  5. Cover with another large sheet of foil (coat with oil before applying to amplify cooking all the way through).
  6. Grill 10-15 minutes per side at medium heat, or bake at 200 degrees celsius for about 30 minutes.
  7. Ensure dish is done when fish flakes and vegetables are cooked but still firm.

 

Enjoy!

How do you ensure your diet is rich in Omega-3? Any wonderful recipes you would like to share? We would love to know! Get in touch via our Twitter page @MoroccanNatural, follow us on Instagram @Moroccan_Natural or find us on Facebook @ Moroccan Natural.

Source:  The Conversation



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