🧠 Want to keep your brain sharp as you age? Dive into the Mediterranean diet and explore the benefits of oily fish! 🐟
While many think dementia is just part of getting older, there are steps you can take to reduce your risk. Even if dementia runs in your family, making smart food choices can be an effective way to help keep your brain healthy.
Alzheimer’s Research UK highlights the importance of maintaining healthy blood vessels for delivering oxygen-rich nutrients to your brain. High blood pressure and damaged blood vessels can increase dementia risk, but here’s the good news: what helps your heart could also protect your brain!
Research suggests that a diet rich in omega-3 polyunsaturated fats—key components found in oily fish—can make a big difference. These essential fats, including EPA and DHA, aren’t made by our bodies, so it’s important to include them in our diet.
Here’s your oily fish hit list:
– Mackerel
– Pilchards
– Salmon
– Sardines
– Herring
– Sprats
– Trout
– Whitebait
– Carp
– Eel
– Anchovies
For the best health benefits, opt for fresh or frozen fish, or choose tinned options in spring water.
🍽 Recipe Inspo:
– Mix tinned salmon or mackerel (in spring water) into a risotto.
– Whip up a classic fish pie.
– Combine flaked trout with scrambled eggs for a nutritious breakfast.
Prefer plant options? Look for omega-3 ALA in flaxseeds, walnuts, soya beans, tofu, and dark green veggies. Your body can convert ALA into the beneficial DHA and EPA.
Adding just one portion of oily fish to your weekly menu can be a delicious step towards a healthier future. So why not give it a try and savour both the flavour and the benefits? 🐠💕