This recipe may leave you hooked.
Dr. Jonathan J. Rasouli, a board-certified spinal neurosurgeon in New York, is spilling the details of his go-to meal rich in brain-beneficial omega-3 fatty acids and phytonutrients and low in carbs, sugar and fat.
“It tastes great, and I never get tired of it,” Rasouli, director of complex and adult spinal deformity surgery in the Department of Neurological Surgery at Staten Island University Hospital, recently told Parade. “It is super easy to make and doesn’t require too many ingredients.”
The MIND diet — which emphasizes leafy green vegetables, berries, beans, nuts, whole grains, fish and olive oil — was developed specifically for brain health. The eating plan is a blend of the plant-friendly Mediterranean diet and the DASH diet, which focuses on easing high blood pressure.
Salmon is encouraged as part of the MIND diet because it boasts omega-3 fatty acids, which are believed to preserve the integrity of cell membranes in the brain, facilitate communication between neurons, enhance blood flow to the brain, support the creation of new brain cells and lower inflammation.
That’s why Rasouli often prepares grilled salmon seasoned with turmeric and steamed broccoli on the side.
Turmeric’s main active ingredient is curcumin, which has shown potential in reducing inflammation, improving memory and slowing the development of amyloid plaques, a hallmark of Alzheimer’s disease.
Alzheimer’s is the most common form of dementia — it’s characterized by a decline in memory, thinking and learning. Nearly 7 million Americans have been diagnosed with dementia but researchers say millions more likely have dementia symptoms but no formal diagnosis.
For its part, broccoli contains glucosinolates, which transform into isothiocyanates when chewed. Isothiocyanates have been shown to reduce oxidative stress and inflammation. Broccoli also contains vitamins C, K and A as well as potassium, calcium and iron.
But Rasouli warns against adding too much salt to the salmon and subbing in a carb-heavy side for the broccoli.
Excess salt and refined carbs can potentially contribute to brain inflammation.
“Any dinner that is low in processed ingredients, sugars and unhealthy fats would be a good dinner not only for Alzheimer’s prevention but also your general health,” Rasouli told Parade. “I like to stay away from red meats, processed meats like sausage and anything high in sugar. These have been shown to contribute to insulin resistance, which is a risk factor for dementia.”
