Photo: [LINK]
Over time, our brain naturally ages. It shrinks in size and cognition and may even begin to struggle to retain memory as brain activation becomes more bilateral. [1] But we can be proactive in dealing with any memory problems so long as we take necessary steps now to ensure that our brain health is optimal!
In fact, for World Alzheimer's Day, which will fall on 21 September, we can take control of our own health with science and be conscious of what we eat.
Fruits and Vegetables
For almost every lifestyle disease, the most recommended food is always fruits and vegetables, and in the case of memory retention and brain health, fruits and veggies are especially important because of their high antioxidant levels, polyphenols, flavonols and other bioactive compounds. [2]
Flavonols, especially, slow the rate of cognitive decline and the best sources of this vitamin are apples, broccolis, kale, olive oil, oranges, pears, spinach and tomatoes. [3]
Easy Pasta Salad [4]
Photo: [LINK]
INGREDIENTS
- 3 cups of Borges Fusilli Pasta
- 2 cups of halved cherry tomatoes
- 1 ½ cups cooked chickpeas, drained and rinsed
- 2 cups of arugula
- 1 cup Persian cucumbers, slides into thin half moons
- 1 cup crumbled feta cheese
- 1 cup basil leaves, torn
- ½ cup minced parsley
- ½ cup chopped mint
- ¼ cup toasted pine nuts
- ¼ cup Borges Extra Virgin Olive Oil, or more for drizzling
- 3 tbsp lemon juice
- 1 tsp Dijon mustard
- 3 garlic cloves, minced
- 1 tsp dried Italian seasoning
- ¼ tsp red pepper flakes
- ¾ tsp sea salt
INSTRUCTIONS
- Bring a large pot of salted water to a boil. Prepare the pasta according to the package directions, or until slightly past al dente.
- Meanwhile, make the dressing. In a small bowl, whisk together the olive oil, lemon juice, mustard, garlic, herbes de Provence, red pepper flakes, and salt. (Note: the dressing will have a strong flavor, it’ll mellow once it coats all of the pasta salad ingredients).
- Drain the pasta, toss it with a little olive oil (so that it doesn’t stick together) and let it cool to room temp. Transfer to a large bowl with the tomatoes, chickpeas, arugula, cucumbers, feta cheese, basil, parsley, mint, and pine nuts. Pour the dressing and toss to coat. Season to taste with more lemon, salt, pepper, and/or a drizzle of olive oil, if desired, and serve.
Berries
Similar to fruits and veggies, berries are filled with antioxidants and flavonoids, which are both known to prevent cell damage and halt the progression of brain damage due to free radicals. Blueberries are especially helpful in the realm of improving someone’s brain health [5] and can even protect against even more serious illnesses, like cancer. [6]
Blueberry Muffins [7]
Photo: [LINK]
INGREDIENTS
- 1/3 cup Borges Extra Virgin Olive Oil
- 1/3 cup brown sugar
- 2 large eggs
- 1 cup Greek yoghurt
- ½ tbsp vanilla extract
- ½ tsp ground cinnamon
- ½ tsp kosher salt
- 1 tsp baking powder
- 1 tsp baking soda
- ½ cup whole wheat flour
- 1 ½ cup all purpose flour
- 1 ½ cup blueberries, fresh or frozen
INSTRUCTIONS
- Preheat your oven to 400°F (204°C) and line a 12-cup muffin pan with liners (or grease with oil or butter).
- In a large bowl, add the olive oil (1/3 cup), brown sugar (1/3 cup), two eggs, Greek yogurt (1 cup), vanilla extract (1/2 tablespoon), cinnamon (1/2 teaspoon), kosher salt (1/2 teaspoon), baking powder (1 teaspoon), and baking soda (1 teaspoon). Mix together with a whisk or electric mixer for a minute or two, until everything is very well combined.
- Add the whole wheat flour (1/2 cup) and all-purpose flour (1.5 cups) to the bowl. Mix with a wooden spoon until just combined (do not overmix).
- Fold in the blueberries (1.5 cups).
- Add batter to prepared muffin pan.
- Bake at 400°F (204°C) for 20-25 minutes, checking to see if they are done by inserting a toothpick in the center of a muffin (if it comes out clean, they're done).
- Allow muffins to cool for at least 5 minutes before eating.
Fish
Fish, particularly tuna and salmon, are excellent sources of omega-3 fatty acids, which is a vitamin well known to contribute to overall brain health. The omega-3 in fishes is so poignant that simply eating two or three servings of fish a week is already guaranteed to provide our brains with all the necessary brain food! [8]
Speedy Salmon Stir Fry [9]
Photo: [LINK]
INGREDIENTS
- ¼ cup reduced-fat honey mustard salad dressing
- 2 tbsp orange juice
- 1 tbsp minced fresh gingerroot
- 1 tbsp reduced sodium soy sauce
- 1 tbsp molasses
- 1 tsp grated orange zest
- 4 tsp Borges Classic Olive Oil
- 1 pound salmon fillets, skinned and cut to 1-inch pieces
- 1 package (16oz) frozen stir fry vegetable blend
- 2 to 2/3 cups hot cooked brown rice
- 1 tbsp sesame seeds, toasted
INSTRUCTIONS
- In a small bowl, whisk the first 6 ingredients. In a large skillet, heat 2 teaspoons oil over medium-high heat. Add salmon; cook and gently stir 3-4 minutes or until fish just begins to flake easily with a fork. Remove from pan.
- In same pan, heat remaining oil. Add vegetable blend; stir-fry until crisp-tender. Add salad dressing mixture. Return salmon to skillet. Gently combine; heat through. Serve with rice; sprinkle with sesame seeds.
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596698/
[2] https://www.eatingwell.com/article/8015873/fruits-and-veggies-improve-memory-research/
[3] https://www.eatingwell.com/article/8015873/fruits-and-veggies-improve-memory-research/
[4] https://www.loveandlemons.com/pasta-salad/
[5] https://www.uhhospitals.org/blog/articles/2023/01/5-brain-boosting-foods-that-can-fight-dementia
[6] https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries
[7] https://www.bowlofdelicious.com/healthy-blueberry-muffins/
[8] https://www.uhhospitals.org/blog/articles/2023/01/5-brain-boosting-foods-that-can-fight-dementia
[9] https://www.tasteofhome.com/recipes/speedy-salmon-stir-fry/