This recipe might just get you hooked! Dr. Jonathan J. Rasouli, a board-certified neurosurgeon specializing in spine surgery in New York, shares the details of his favorite meal, which is delicious and good for cognitive health. The latter is rich in brain-beneficial omega-3 fatty acids, phytonutrients, and low in carbohydrates, sugar and fat.
“It tastes really good, and I never get tired of it,” said Jonathan Rasouli, in an interview with Parade. “It’s super easy to make and doesn’t require a lot of ingredients.”
What is the MIND diet?
The MIND diet — which emphasizes leafy green vegetables, berries, legumes, nuts, whole grains, fish and olive oil — was developed specifically for brain health. This eating plan combines the plant-based Mediterranean diet and the Dash diet, designed to reduce high blood pressure.
Salmon is recommended as part of the MIND diet because it is rich in omega-3 fatty acids, known for:
-
preserve the integrity of brain cell membranes,
-
facilitate communication between neurons,
-
improve blood flow to the brain,
-
support the creation of new brain cells,
-
and reduce inflammation.
ALSO READ >> In this region of Europe there are many centenarians and they eat this cheese daily
The neurosurgeon’s recipe
This is why Jonathan Rasouli often prepares a simple dish: grilled salmon seasoned with turmeric, accompanied by steamed broccoli.
The main active ingredient in turmeric is curcumin, which has shown potential to reduce inflammation, improve memory, and slow the development of amyloid plaques, hallmark markers of Alzheimer’s disease.
Alzheimer’s is the most common form of dementia, characterized by a decline in memory, thinking and learning skills. According to the Alzheimer’s Research Foundation, more than 35.6 million people are affected by Alzheimer’s disease, 55 million people suffer from dementia worldwide. Researchers estimate that millions more experience symptoms without having a formal diagnosis.
Broccoli, on the other hand, contains glucosinolates, which turn into isothiocyanates when chewed. These compounds reduce oxidative stress and inflammation. Broccoli is also rich in vitamins C, K and A, as well as potassium, calcium and iron.
But be careful with the seasoning!
However, Jonathan Rasouli cautions against adding too much salt to salmon or replacing broccoli with a high-carb side dish. Indeed, excess salt and refined carbohydrates can contribute to brain inflammation.
“Any dinner low in processed ingredients, sugars and unhealthy fats is good not only for preventing Alzheimer’s, but also for overall health,” Jonathan Rasouli told Parade. “I prefer to avoid red meats, processed meats like sausages, and anything high in sugar. These foods promote insulin resistance, a risk factor for dementia.”
ALSO READ >> Dementia: This early symptom you might notice in the shower
Breakfast and lunch: other healthy recipe ideas
For breakfast, the neurosurgeon favors a “power meal” of grass-fed beef steak, free-range eggs and green vegetables or avocado, which contain healthy fats. Grass-fed beef steak offers high-quality protein, iron and vitamin B12, which support energy, focus and cognitive function.
“Plus, grass-fed beef contains higher levels of omega-3s and antioxidants like vitamin E compared to conventional beef, which is beneficial for the brain,” Rasouli explained to the New York Post. “Free-range eggs are rich in choline, an essential nutrient for memory and brain function, and also contain a higher concentration of omega-3 than standard eggs.” Another recommended breakfast is avocado toast with wholemeal bread and a poached egg.
For lunch, other recipes may also be suitable for good physical and mental health: the neurosurgeon favors, for example, a grilled chicken or salmon salad with green vegetables, olive oil and nuts, because antioxidants, omega-3 and healthy fats it contains.
Another option is a quinoa bowl with roasted vegetables, chickpeas and tahini sauce. “Quinoa is a complete protein and provides slow-release carbohydrates,” explained Jonathan Rasouli. “Chickpeas add fiber and protein, while tahini provides brain-healthy fats.”
Related News :