Do you know why these foods are good for your brain? The brain is actually made up of fat, and foods rich in antioxidants and essential omega 3 and 6 fatty acids, are an excellent choice to keep your brain healthy.
At least twice a week eat fatty fish, which is rich in omega 3 fatty acids DHA and EPA, such as wild Alaskan sockeye salmon, which is low in toxins, and wild Tilapia from the Mediterranean, which is low in mercury. Avoid farmed fish, they’re fed hormones, antibodies and may be exposed to pesticides and other toxins.
Other fish you should avoid due to high levels of mercury, antibiotics, chemicals or overfishing: most species of Tuna contain high levels of mercury but according to some Bluefin Tuna is the worst, Shark, King Mackerel, imported Catfish, farmed Eel, Orange Roughy, Chilean Sea Bass (overfished), imported Shrimp, Swordfish and Tilefish are the top ten to avoid.
Other foods that are high in antioxidants and omega 3 fatty acids: low fat organic dairy, hormone free, although there is some controversy over whether or not cow milk is actually good for humans; grass fed organic beef, eggs from chickens fed a vegetarian diet which is hormone and antibiotic free, legumes; lentils, chickpeas and kidney beans; avocado, walnuts, cashews, Brazil nuts, Chia seeds, pumpkin seeds, flax seed oil, flax seed, olive oil and dark green vegetables like; Brussel sprouts, kale, spinach, cabbage, collard greens, mustard greens, watercress, sea vegetables and purslane, which is a weed that I’m sure you can find in your flower beds and yard, (see picture).
Purslane actually has a lot of nutritious value. It tops the list of plants high in vitamin E and an essential omega-3 fatty acid called alpha-linolenic acid (ALA) that helps the body to produce DHA. Purslane also provides six times more vitamin E than spinach and seven times more beta-carotene than carrots. It's also rich in vitamin C, magnesium, riboflavin, potassium and phosphorus. So the next time you weed, save the purslane and serve it in a salad or side dish, lightly sautéed. It has a mild nutty flavor and crunchy texture.
Other nutritious weeds include: dandelion, lamb’s quarter, stinging nettles and plantain, and that’s not the banana like plant (see pictures). All these weeds are high in vitamins, minerals and contain omega 3s.
Most Americans get plenty of omega 6s, although most of it comes from cooking oils, which is not the best source since high temperatures can make the oils rancid. But Omega 6s can also be found in avocados, walnuts, seeds and borage oil, you can buy capsules at the health food store.
Another good source of antioxidants are berries and we should eat two to three 1/2-cup servings a week. Berries help protect small blood vessels from free radical damage and may increase blood flow to the brain.
Here’s the good news and the bad news. First the good news, red wine and dark chocolate are rich in antioxidants and studies have shown that alcohol may help improve blood flow to the brain, but the bad news is that both should be consumed in moderation. Wine is only good for you if you can limit yourself to one 4 oz. serving per day. Too much alcohol can increase your risk for brain degeneration, tax your liver and use up the body’s supply of glutathione, which is essential to detoxify free radicals.
According to an article in Prevention Magazine just one ounce of Dove Dark Chocolate, by Mars, has twice as much antioxidants as red wine and other dark chocolates. Studies even suggest that Dove dark chocolate can help protect your heart and lower cholesterol levels! Of course we all know the side effects of too much chocolate, so try to limit it to just one ounce serving.
So my recommendation for tonight’s dinner is baked wild sockeye salmon, with a purslane salad, a glass of red wine, and berries and Dove chocolate for dessert. Here’s to your health!