Your Dietician: Omega-3 and Vitamin D rich canned salmon for a healthier heart and stronger immunity

Besides being high in heart healthy omega 3 fatty acids, did you know that canned salmon is also rich in vitamin D? A 3-ounce portion of red sockeye canned salmon delivers a whopping 920 I.U. (international units) of vitamin D — much more than any other food. To put this in perspective, the recommended daily allowance (RDA) is 600 IU for people ages 1 to 70 years old and 800 IU for people over age 70 — although some experts recommend a higher intake of 1,000 IU. Strengthens immunity Vitamin D is essential for a well- functioning immune system. With the flu circulating, having a strong immune system is vitally important. People with higher blood levels of vitamin D are better able to fight off viruses — including flu viruses. Reduces death from cardiovascular disease Analysis of the famous NHANES study (National Health and Nutrition Examination Study) found that having adequate blood levels of vitamin D is significantly associated with decreased mortality (death) from cardiovascular disease. In addition to its many other functions in the body, Vitamin D helps to regulate/reduce blood pressure and inflammation—both of which stimulate plaque formation (atherosclerosis). Canning salmon increases vitamin D Canned salmon is significantly higher in vitamin D than fresh salmon. When salmon is canned, some of the naturally occurring water in the fish is evaporated. This concentrates the vitamin D in the salmon. Thus, canned salmon contain more vitamin D per ounce than fresh salmon. (For example, fresh farm raised Chilean salmon contains about 250 IU of vitamin D per 3.5 ounce serving.) Choose canned salmon labeled "wild" To meet the increasing demand for salmon, farming salmon was developed. Most of the fresh salmon sold in stores is farmed salmon. (Due to overfishing, there are decreasing numbers of wild salmon. Therefore, fresh wild salmon is more difficult to find and more costly.) Most canned salmon is sustainably sourced wild salmon from the Pacific Ocean. To be sure you're getting wild salmon, check the label. Look for canned salmon labeled "wild caught" or "wild Alaskan." (My favorite is Pillar Rock brand wild Alaskan red salmon. The flavor is so much better than other brands.) Red vs. pink salmon Red sockeye canned salmon contains the highest amount of vitamin D compared to other types of salmon. Pink canned salmon contains only half as much vitamin D as red sockeye salmon (or about 465 I.U.) Fat essential for vitamin D absorption Vitamin D is a fat-soluble vitamin. This means fat is needed for its absorption. Since salmon is a fatty fish, the vitamin D in salmon is exceptionally well absorbed. Similar to humans, salmon have a layer of subcutaneous fat (fat just beneath their skin) to keep them warm (in the cold water). Salmon skin and this brownish-gray fat underneath the skin contain the highest amounts of omega 3 fats and fat-soluble vitamin D. Therefore, do not discard this nutrient rich portion of the salmon. Instead, when preparing dishes using canned salmon, mix this vitamin D / omega-3 rich fat portion in with the rest of the salmon. It will give the salmon dish a richer and more buttery flavor. Omega-3 fatty acids Many people mistakenly believe that eating omega-3 fatty acid rich salmon lowers blood cholesterol. It does not. Instead, it lowers a type of blood fat called triglycerides. High blood triglycerides increase the risk of heart disease. Excess calories (and high sugar intakes) are converted by the liver into triglycerides. Thus, high blood triglycerides are common in people who are overweight and/or have type 2 diabetes. So, eating omega-3 rich salmon is especially beneficial to people with excess belly fat/weight or have diabetes. Salmon's omega-3 fatty acids also improve heart health in other ways. As a weak blood thinner, they reduce the risk of blood clots/heart attacks/sudden death. They also reduce the risk of irregular heart rhythms (arrhythmias) and help lower blood pressure. Economical pantry stapleCanned wild salmon is more economical than fresh. Plus, it keeps for many months — making it a wonderful pantry staple to keep on hand. Having canned salmon in your pantry saves you from going out to shop for fish in the cold winter weather. It also makes tasty meatless meals during the upcoming season of Lent. So, this winter, try making some delicious comfort dishes using canned salmon. My favorites are salmon chowder, salmon loaf topped with creamed peas and a creamy salmon tetrazzini. (See recipes) Warm and filling, these dishes make enough to freeze a few portions to eat on days when you don't feel like cooking. Enjoy! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Vitamin D rich salmon corn chowder 2 tablespoons extra virgin olive oil¾ cup chopped sweet onion1 clove garlic, minced2 carrots, peeled and diced (about 2 cups)½ cup each: chopped celery and chopped green pepper2 cups peeled and diced potatoes½ teaspoon pepper1 (14.5 ounce) can chicken broth1 (14.75 ounce) can red sockeye salmon, drained1 (14.75 ounce) can cream style corn2 cups evaporated milk (not low fat)Or 1 (12 ounce can evaporated milk and ½ cup milk)3/4 teaspoon dried dill weedGarnish: 2 dashes of paprika on top each bowl of chowder In a large stockpot (or Dutch oven kettle), heat oil over medium-low heat. Add onion and sauté until translucent. Stir in garlic. Then add carrots, celery, green pepper, potatoes, pepper and broth. Stir. Bring to a boil. Reduce heat to low. Cover and simmer until carrots and potatoes are tender, about 20 to 25 minutes. Drain canned salmon and place in a large bowl. Smash bones. (These are an excellent source of calcium; do not discard.) Most of the omega-3 fat lies just under the skin, so do not discard skin. Break salmon into large pieces. Add salmon, corn and evaporated milk to chowder and stir gently. Simmer just until warm. Stir in dill weed just before serving. Serve chowder in bowls topped with a couple dashes of paprika. The paprika adds a nice flavor and looks pretty.Serve with crusty fresh bread or cheese and crackers, if desired. Nutrition note: Due to the evaporation process, evaporated milk is higher in vitamin D than regular milk — with 704 IU of vitamin D per 2 cups. One can of red sockeye salmon contains 3,220 IU vitamin D per the label. Thus, one serving of this chowder (based on 6 servings) delivers about 650 IU of vitamin D.Makes: About 6 main dish servings SOURCE: "Everything Cancer-Fighting Cookbook" by Carolyn F. Katzin with modifications by Phyllis Molnar Salmon loaf with creamed peas 1 (15 ½ oz.) can red sockeye salmon, drained1 cup Saltine cracker crumbs2 dashes onion powder2 dashes pepper2/3 cup low-fat milk1 egg1 Tbsp. lemon juice Preheat the oven to 350 degrees. Grease a loaf pan and set aside.Drain salmon and place into a medium mixing bowl.Using a fork, crush calcium rich bones and mix skin and omega-3 / vitamin D rich grey fat into salmon. Be sure to break salmon into small pieces. Set aside. Place saltine crackers in a plastic zip baggie. Crush crackers with a rolling pin to make cracker crumbs.Add cracker crumbs, onion powder and pepper to salmon. Mix to combine. In a small bowl, beat milk with egg and lemon juice. Then pour it into the salmon mixture.Using a rubber spatula, place salmon into the greased loaf pan.Bake at 350 degrees for 40 minutes or until butter knife comes out clean when inserted into center of loaf. Serve topped with creamed peas. Makes: 4 servings.Creamed peas½ bag of frozen peas and 2 tablespoons waterCream sauce:5 tablespoons canola oil5 tablespoons flour½ teaspoon salt1½ cups milk Microwave peas according to package directions. Set aside.In medium saucepan, heat oil. Whisk in flour and salt. Cook until bubblyAdd milk all at once, stirring constantly with whisk. Cook until thick. Stir in cooked peas.Serve hot with baked salmon loaf. Salmon tetrazzini 4 ounces spaghetti, broken into half (about 5-inch pieces)1 can (14.75 ounces) salmon, preferably wild red sockeye salmonMilk, about 1 ½ cups2 tablespoons canola oil2 tablespoons flour¼ teaspoon saltDash of pepper and nutmeg2 tablespoons dark red wineAbout four sliced mushrooms, optionalTopping:2 tablespoons dry bread crumbs mixed with2 tablespoons grated Parmesan cheese Place the oven rack in the middle setting of the oven. Preheat the oven to 350 degrees.Cook spaghetti according to package directions and drain. Set aside. Drain canned salmon, reserving liquid in a 2-cup measuring cup.Add enough milk to make 2 cups of liquid. Set aside. In a bowl, break up salmon into large pieces and crush bones. (Do not discard the calcium-rich bones or the omega-3 / vitamin D rich gray fat and skin.) In a large saucepan, heat oil. Using a whisk, stir in flour, salt, pepper and nutmeg.Add salmon-milk liquid all at once. Cook on medium heat, stirring constantly until mixture thickens and is bubbly. Add 2 tablespoons wine. Stir in cooked spaghetti, mushrooms and salmon.Pour into 1 quart casserole dish. Top with bread crumb-Parmesan cheese mixture.Bake for 35 to 40 minutes or until golden and bubbly. Makes: About 6 servings Note: This casserole freezes well. (May freeze in single or double servings in freezer baggies.)