It’s common knowledge that salmon is an excellent protein source, but did you know that it also has positive effects on brain health? Omega-3 fatty acids, which are necessary for brain development and function, are abundant in fatty fish like salmon. These fatty acids have been linked to a lower risk of heart disease and arthritis, in addition to enhancing brain health. There are many different ways to prepare salmon. It can be added to your favorite pasta dish or seared with a hearty serving of vegetables. In a delicious way, our five-star Walnut-Rosemary Crusted Salmon will help you get more omega-3s.
Blueberries Despite the fact that all berries are beneficial to brain health, blueberries rank highest. They provide the body with essential nutrients like manganese, vitamin C, vitamin K, and phytonutrients. Improved concentration is a direct result of these nutrients’ ability to stimulate the brain’s circulation of oxygen and blood. A diet high in a variety of vegetables and fruits, like blueberries, is linked to a lower risk of dementia, Alzheimer’s disease, and other age-related cognitive impairments. Try incorporating a handful of this delicious fruit into a smoothie recipe or pureeing a few berries to make a delicious blueberry chia jam.
Walnuts While any nut can be included in a healthy diet, walnuts are the one that have the greatest impact on brain health. Walnuts contain twice as many antioxidants as other nuts. They are a good source of the plant-based omega-3 essential fatty acid alpha-linolenic acid (ALA), which helps prevent cognitive decline by reducing inflammation and oxidative stress. Alzheimer’s disease and dementia have been linked to oxidative stress and inflammation. Walnuts may improve cognitive function if consumed in moderation—about one to two ounces per day, according to the evidence. Try walnuts with a variety of roasted vegetables or by adding them to a hearty salad.