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5 healthy reasons you should try this Almond Chicken Salad!

28/11/2020

It’s easy to Eat the DNA Way with this delicious almond chicken salad, with ingredients that support immunity, energy, mood and weight maintenance!

 

1. Carrots (rich in vitamin A) support immune health

Carrots are a high source of beta carotene, which is the precursor found in food that is converted into vitamin A in the body. Vitamin A is important for vision, immunity, and reproductive health. We have an enzyme in our bodies called BCMO1, which converts beta-carotene into the active form of vitamin A.  2 in 5 people have the GG variant of the gene where the enzyme doesn’t make this conversion efficiently and are at risk of deficiencies in this vitamin A. This recipe contains about 325mcg of vitamin A from the carrots. 

 

2. Chicken (rich in iron) is great for energy

Chicken is a very popular lean protein (with skin removed), and a 180g chicken breast accounts for 25% of a man’s and 12% of a woman’s total daily iron requirements. Iron is needed for oxygen transport around the body which helps you feel energised. 2 in 5 people have variations of the TMPRSS6, TFR2 & TF genes which put them at risk of iron deficiencies which can cause low energy levels and sometimes anemia. It is especially important for women between 19-50 years of age and athletes, as these groups lose iron more than others. 

3. Chicken (rich in choline) supports memory and mood!

Chicken contains choline –  a new hot topic in the world of nutrition and has been strongly linked to mood changes!  It is mainly found in animal foods like eggs, chicken, and meat but is also found in soybeans, mushrooms, and potatoes! The MTHFD1 & PEMT genes regulate choline levels in the body and 3 in 5 people are at greater risk of choline deficiency. 

 

4. Dark leafy greens (rich in folate) is heart-healthy!

Folate is found in dark, leafy greens like spinach and kale and low levels of this nutrient have been linked to heart disease. 3 in 5 people are CT or TT carriers of the MTHFR gene and cannot utilise folate in the body as efficiently as CC individuals and therefore need to make sure they always meet 400mg of folate per day. Folate is also vital for pregnant women to avoid birth defects.  Folate and choline metabolism are actually very closely intertwined and meeting folate requirements can help prevent choline deficiency. 

 

5. Almond butter (rich in monounsaturated fats) can aid weight loss 

Nut butter like almond butter are a great source of monounsaturated fats, which is the type of fat that reduces the risk of heart disease by decreasing bad cholesterol and increasing good cholesterol! They are considered heart-healthy fats! 1 in 4 people have a variant of the PPAARy2 gene, where consuming high amounts of monounsaturated fat will actually encourage body fat loss! 

 

Ingredients:

Salad

1 cup cooked shredded chicken 

¼ cup red cabbage shredded 

¼ cup carrot shredded 

3 cups dark leafy greens mix

2 tablespoons cilantro chopped 

Dressing

1 tablespoon almond butter 

2 teaspoons soy sauce 

2 teaspoons lime juice

½ teaspoon honey 

Instructions: 

  1. Mix dressing ingredients together until well combined. Thin out with water if needed to make a sauce and set aside. 
  2. Combine salad ingredients together.
  3. Toss with dressing before serving 

 

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