In terms of other foods and supplements, such as green tea, gingko biloba, blueberries, spinach, apple juic and garlic, the beneﬁts for cognitive health of these foods and others are continuing subjects of scientiﬁc study.
Good nutrition is an essential part of brain fitness. Posit Science, developers of brain fitness software, recognized this and has created a great section on its website devoted to recipes featuring foods that contain nutrients—like antioxidants, flavanols and omega-3 fatty acids—that research shows can boost memory and alertness and have other benefits for brain health.
Each day of the week has a menu that includes breakfast, lunch, dinner, and a snack—that's 28 brain healthy recipes plus five new delicious recipes to keep you full each week. You can download them at www.positscience.com/human-brain/brain-fitness/brain-healthy-recipes and make this week—or any week—good for your taste buds and your brain.
Another great source of recipes is the new book, Thinkfood: Recipes for Brain Fitness, featuring 50 brain healthy recipes created by food bloggers in conjunction with Posit Science. Here’s a delicious sample to get you started.
Garlic Salmon Over Spinach
4 4-ounce salmon filets
2 tablespoons butter
6 garlic cloves, minced
2 teaspoons lemon pepper seasoning
6 ounces fresh spinach
1. Melt butter in a large skillet over medium-high heat.
2. Stir in 4 cloves of minced garlic.
3. Sprinkle salmon filets on both sides with lemon pepper seasoning.
4. Place the salmon in the pan and cook on both sides, approximately 3 minutes per side, until fish flakes when tested with a fork.
5. Meanwhile, steam fresh spinach for approximately 4 minutes or until tender.
6. Toss spinach with remaining 2 cloves of minced garlic.
7. Serve the salmon filets over the spinach.
Brain-healthy foods in this recipe
Salmon is chock-full of DHA, the omega-3 fatty acid with the most evidence for brain benefits. Almost any salmon is a good choice for the brain, not just because of high good-for-you DHA levels but also because of relatively low levels of bad-for-you mercury. Wild salmon is probably a better choice than farmed salmon, due to lower levels of PCBs. Spinach and garlic may add to the brain benefits of this recipe.
Tip: Leftover salmon does not have to go to waste. Try adding any leftovers to scrambled eggs along with sautéed onions, green peppers, and grated Swiss cheese for a delicious breakfast the next morning!
To order the book, go to www.positscience.com/human-brain/brain-fitness/thinkfood-recipes/order
To sign up to get recipes emailed to you, go to www.positscience.com/human-brain/brain-fitness/thinkfood-recipes/recipe-09