We all know the benefits a healthy diet has on our bodies and our dispositions. Our ear health is no different. There are many nutrients that will support ear health and those nutrients can be found in many different foods.
The top five nutrients for better ear health are:
Omega-3 fatty acids
Zinc can be found aplenty in seafood, beef, lamb, spinach, and mushrooms (this is not an exhaustive list). Also in many kinds of seafood such as wild salmon we have high levels of quality omega-3s. Anyone who has been reading or watching the news knows that Resveratrol is found in dark chocolate and red grapes (wine and chocolate truffles, anyone? Yes please!!). N-acetyl Cysteine is a lesser known nutrient found in garlic and in pasture-raised chickens. Last, vitamin A is a powerhouse in egg yolks, butter and cream from grass-fed animals, liver from pasture raised animals, and high quality cod liver oil. True vitamin A cannot be obtained from vegetables (you can get precursors to vitamin A in the form of carotenoids but the body must convert them to retinols to be useful and bio-available).
So, let’s eat to our health. Try this simple recipe tonight.
Salmon with Lemon, Garlic, Mushrooms & Spinach
2 salmon steaks or @ ¾ pound salmon filet (preferably wild-caught Alaskan variety)
6 tbls extra virgin olive oil or coconut oil (melted)
juice of one lemon
2-4 cloves garlic, freshly chopped
12 ounces of mushrooms, thinly sliced (variety of your choice)
12-16 ounces fresh spinach leaves, rinsed
sea salt and ground pepper to taste
Line a baking sheet with foil and preheat your broiler. Place fish on the baking sheet (skin side down if using filets) and drizzle with half the oil. Squeeze half the lemon juice all over then salt and pepper to your liking. Broil for about 10 minutes or until the salmon is cooked to your liking.
While the salmon is cooking, heat remaining oil in a skillet over medium heat. Add the garlic and saute for about a minute, stirring constantly (let the garlic brown a bit if you like it on the crunchy side, otherwise cook it a little less). Add the mushrooms and cook until soft. Add the spinach all at once. Don’t worry if the pan seems crowded; the spinach will reduce as you stir it around. Squeeze the other lemon half over the spinach.
To serve, divide the spinach and mushrooms on two plates and top with salmon. Serve with a nice red wine and dark chocolate for dessert!
Leave a comment below and let us know how you liked this simple recipe. And, as always, we’re here to help with all your other hearing requirements, too!