June 19, 2017

Brazil Nut Garlic Salmon

Brazil Nut Garlic Salmon

I talked in my post about skincare this week that there are certain vitamins and minerals that are linked to decreases in acne. Low levels of blood selenium, for example, have been documented in acne patients. So this meal is packed with selenium from both salmon and brazil nuts, as well as skin enhancing omega-3s, vitamin D, zinc, and copper. Read the whole post here. And tonight is the last night to get 40% off Franklin and Whitman products! Recipe below.

What you’ll need:

For the salmon:

  • 1 pound wild salmon
  • 2 cloves garlic
  • 5 brazil nuts
  • 1 tbsp olive oil
  • juice of 1 lemon
  • pink himalayan sea salt
  • pepper

Preheat oven to 350F. Combined chopped garlic, brazil nuts. olive oil, lemon juice, salt and pepper in a small bowl. Pour on top of salmon. Place in oven for 15-20 minutes, or until salmon is flaky. 

For the zoodles:

  • Saute in garlic, salt, pepper, lemon juice and nutritional yeast for about 5 minutes.

 

Selenium supplementation could be effective on reproductive outcomes, biomarkers of inflammation, and oxidative stress among women with polycystic ovary syndrome (PCOS) (1).  In one study, in fact, patients who received selenium supplements had significantly decreased  DHEA levels, hirsutism (unwanted male-pattern hair growth on a woman’s face, chest, and back), serum high sensitivity C-reactive protein (a marker for inflammation) compared with placebo. There were no significant side effects of taking selenium supplements on other hormonal profiles, nitric oxide (NO), and other biomarkers of oxidative stress, according to researchers ( 1 ). 

Beyond unwanted facial hair, selenium also protects against UVB-induced cytotoxicity in human skin cells and skin cancer in mice. Studies have found a potentially protective role of selenium for non melanoma skin cancer. In one study, for example, the mean plasma selenium level was significantly lower amongst NMSC cases than controls ( 2 ). 

Perhaps most importantly, selenium even assists with mercury excretion. While some fish do contain levels of mercury and heavy metals, the selenium in fish natural helps to decrease mercury absorption. In eels, for example, selenium protected small- and medium-sized eel against the toxic effects of mercury ( 3 ).

From just these studies, selenium is helpful combating:

  • symptoms of PCOS
  • unwanted facial hair 
  • non melanoma skin cancer
  • mercury toxicity

References

( 1 ) Razavi, M., Jamilian, M., Kashan, Z.F., Heidar, Z., Mohseni, M., Ghandi, Y., Bagherian, T., & Asemi, Z. (2016). Selenium supplementation and the effects on reproductive outcomes, biomarkers of inflammation, and oxidative stress in women with polycystic ovary syndrome. Hormone and Metabolic Research, 48(3), 185-190. doi: 10.1055/s-0035-1559604

( 2 ) Bronsnick, T., Murzaku, E.C., & Rao, B.K. (2014). Diet in dermatology: Part I. Atopic dermatitis, acne, and nonmelanoma skin cancer. Journal of the American Academy of Dermatology, 71(6), 1039.e1-1039.e12. doi: 10.1016/j.jaad.2014.06.015

( 3 ) Polak-Jusczczak, L. & Robak, S. (2015). Mercury toxicity and the protective role of selenium in eel, Anguilla anguilla. Environmental Science and Pollution Research, 22(1), 679-688. doi: 10.1007/s11356-014-3382-x

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