By Grace O
Our diet has a huge effect on our brain and our mental wellbeing, even protecting against dementia. The brain is the hungriest organ in the body, consuming more than 20 percent of your body’s total energy haul. At the same time, our brain cells are irreplaceable. Unlike the rest of the body, where cells are continuously replaced, the vast majority of brain cells stay with us for our entire lives – which means they need extra care and nourishment.
So, what should be on the menu? Lots of the following on a daily basis:
- Fatty Acids: A specific kind of fats called polyunsaturated long-chain fatty acids, such as the famous omega-3s. Fatty fish – such as salmon, mackerel, anchovies, and sardines – are the best natural sources of the only kind of fat the brain needs throughout a lifetime.
- Glucose: A specific kind of carbohydrate called glucose. Glucose is the only energy source for the brain, so it’s crucial that the brain gets enough of it. Foods that are naturally rich in glucose and that at the same time contain enough fiber to stabilize your blood sugar levels are beetroot, kiwi fruit, whole grains, sweet potatoes, onions, and spring onions.
- Vitamins and minerals: All sorts of vitamins and minerals, especially those with antioxidant effects such as vitamin A, vitamin C, vitamin E, and selenium – but also iron, copper and zinc. Fruits and vegetables are the best natural sources of these: go for berries, oranges, grapefruit, and apples, which are sweet but have a low glycemic index. Leafy green or cruciferous vegetables (broccoli, cabbage, spinach, kale, dandelion greens) are also recommended
- Extra virgin olive oil: Last but not least, extra virgin olive oil is a brain must, as it is loaded with anti-aging nutrients such as omega-3s and vitamin E. Vitamin E is particularly important to protect ourselves against dementia
Egg Salad with Turmeric
It’s hard to beat this combination of eggs, celery, and turmeric for brain health. You can spread my egg salad on toast, eat it in a sandwich, or serve it on a bed of mixed greens. It’s delicious with sliced tomatoes or thinly sliced scallions. For extra antioxidant power, add a few teaspoons of minced parsley or watercress. I prefer the taste of eggs from free-range hens whose yolks get their bright yellow color from the marigolds and grubs they graze on.
Chef’s Note: To make shelling the eggs easier, add a splash of vinegar to the cooking water. If you’re serving this dish as a salad, refrigerate it first for a minimum of 2 hours.
Serves 3-4
Ingredients
- 6 eggs (organic, free-range, or Omega-3-enriched)
- ½ cup mayonnaise
- 2 Tbs. capers
- ¼ cup diced celery
- 1 tsp. turmeric powder
- 1 tsp. minced dill
- 1 tsp. minced chives
- Salt or salt substitute and freshly ground black pepper to taste
Instructions
- Place the eggs in a pot of cold water. Slowly bring the water to a boil over medium heat. Cover the pot, remove from the heat, and let the eggs sit for 7 minutes.
- Drain the eggs and cool them in a bowl of water with ice.
- In a separate bowl, mix the mayonnaise, herbs and spices.
- Shell the eggs, then mash them with a fork or cut them into small cubes.
- Fold the eggs into the seasoned mayonnaise.
-Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at Foodtrients.com/recipes/gut-health.
