Choose animal products with the most to contribute to your health, and least to
contribute to the negative impact on the environment.
Wild salmon and smaller, toxin free, omega 3 rich fish: sardines, herring, mackerel
- Contamination of oceans and farming
- Quality – only buy wild caught seafood (nothing farmed as much as possible)
- Pregnant women – avoid high mercury and raw fish
- If the whole fish fits in the pan, it is safe to eat
- Stay away from high mercury fish
Amount per 100g Salmon
|% Daily Value*|
|Total Fat 13 g||20%|
|Saturated fat 3.1 g||15%|
|Polyunsaturated fat 3.9 g|
|Monounsaturated fat 3.8 g|
|Cholesterol 55 mg||18%|
|Sodium 59 mg||2%|
|Potassium 363 mg||10%|
|Total Carbohydrate 0 g||0%|
|Dietary fiber 0 g||0%|
|Protein 20 g||40%|
|Vitamin A||1%||Vitamin C||6%|
|Vitamin D||0%||Vitamin B-6||30%|
|*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
For healthy adults with no history of heart disease: The AHA recommends eating fish at least 2 times per week (mackerel, lake trout, herring, sardines, albacore tuna, and salmon)
Oily fish such as salmon or trout are high in omega-3 fatty acids, which can reduce triglyceride levels and improve HDL (“good”) cholesterol levels.
Benefits of taking Omega 3
Anti-Inflammation, Decreased Blood Clotting, Immune System Enhancement, Lower Risk of Chronic Diseases
Other Food with Omega 3:
Fish, fish oils, marine sources, Omega 3 eggs, Flaxseed, Walnut, Soybean, Chia seed.
Source: Alpha Nutrition Academy
Alpha Nutrition Academy was founded by Hannah Wong in 2017. The academy managed to get the license from ITEC UK to conduct the Certificate in Diet & Nutrition in Malaysia. Sandra is taking this nutrition program conducted by Hannah Wong.
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