Brain Gain Nutrition

June is Alzheimer’s and brain health awareness month. Visit the Alzheimer’s Association website to find out more about the observance and how to get involved.  To protect your brain, think about eating more DHA (Docosahexaenoic acid).

DHA is a critical nutrient for brain health. Unfortunately, most people in the United States are deficient. DHA is essential for the growth and functional development of the brain in infants. DHA is also required for maintenance of normal brain function in adults. The inclusion of plentiful DHA in the diet improves learning ability, whereas deficiencies of DHA are associated with deficits in learning.

The most common source of DHA is fatty fish, like salmon, tuna, mackerel, or sardines. Per 4-oz.serving you get 2,085 mg from salmon, 1,110 mg from sardines and 305 mg from light tuna. If you don’t eat fish, you can find DHA in sea vegetables, like nori, wakame, arame, kombu, and dulse. In a 1-oz. serving, you get 4-134 mg. DHA is also found in mother’s milk, but is sadly absent in most infant formulas.

In addition to building your thinking power, DHA has a positive effect on diseases such as hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus, myocardial infarction, thrombosis, and some cancers. Wow!  Read more about DHA from Eating Well Magazine and the National Institute of Health.

So, how to get more of this powerhouse nutrient in your daily eating? Try these 2 recipes for a delicious and nutritious brain boost.

Japanese-Style Sea Veggie Salad

From PBS Fresh Tastes

Ingredients

• 30 grams (1 ounce) dry mixed seaweed
• 1 tablespoon + 1 teaspoon rice vinegar
• 1 tablespoon toasted sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon sugar (you can substitute a 1/2 tablespoon agave)
• 1/2 teaspoon salt (to taste)
• 1/2 teaspoon ginger juice
• 1 tablespoon toasted sesame seeds
• 1 scallion, finely chopped

Directions

• Put the dry seaweed in a large bowl and fill it with cold water. If you like your seaweed crunchy, soak it for 5 minutes, if you like it more tender, soak it for 10 minutes.
• To make the dressing, combine the rice vinegar, sesame oil, soy sauce, sugar, salt and ginger juice in a small bowl and whisk together.
• Drain the seaweed and use your hands to squeeze out excess water. Wipe out any excess water in the bowl, and then return the seaweed along with the dressing and sesame seeds. Toss thoroughly to combine. Plate the salad and garnish with scallions.

Nutrition Facts Per Serving (1/4 of recipe): Calories 32.4, Total Fat 1.2 g, Saturated Fat 0.2 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 0.4 g, Sodium 210.1 mg, Potassium 26.7 mg, Total Carbohydrate 5.0 g, Dietary Fiber 0.4 g, Sugars 3.3 g, Protein 1.0 g

Smokey Grilled Salmon with Herb Sauce

Fish:

• 4 salmon fillets
• 1 tbsp smoked Spanish paprika
• 1 tbsp

Herb Sauce:

• ¼ cup olive oil
• ½ bunch fresh parsley
• Juice and zest of one large organic lemon
• 3 garlic cloves, peeled
• Salt and black pepper to taste
• ½ tsp cayenne pepper (optional)

Instructions:

• Preheat the grill and oil the grating.
• Place 1 tbsp of olive oil in your hands and rub each salmon fillet, front and back. Liberally sprinkle each fillet with Spanish paprika. Pat the spice into the flesh of the fish. Grill until desired doneness, or until a thermometer reaches 145 degrees.
• While the fish is grilling, make the sauce. In a blender or food processor, combine ¼ cup of olive oil, parsley (stems ok), lemon juice, lemon zest, garlic cloves, salt, pepper, and cayenne (if using). Pulse until well-blended but not completely smooth. You should have a few larger pieces of herbs in the mix. Serve a drizzle of sauce on each piece of grilled fish. Serve with a green salad and fresh, toasted bread for a simple summer meal.

Nutrition Facts Amount Per Serving (1/4 of recipe) Calories 596.1, Total Fat 37.1 g, Saturated Fat 5.4 g, Polyunsaturated Fat 9.9 g, Monounsaturated Fat 19.0 g, Sodium 175.4 mg, Potassium 1,552.1 mg, Total Carbohydrate 2.0 g, Protein 61.5 g