Hi, Seafoodies!
As June unfolds, it brings with it Alzheimer’s & Brain Awareness Month, a significant reminder of the importance of brain health and the crucial role that nutrition plays in supporting brain function. We can’t talk about brain health without mentioning the importance of seafood as a part of a well-balanced diet.
Alzheimer’s disease is a real concern, affecting someone new every 67 seconds. While there’s still a lot to learn about preventing the disease, there is also some promising news. Research shows that following a heart-healthy diet can make a big impact when it comes to preventing Alzheimer’s.
You might be wondering why a heart-healthy diet may be helpful for supporting brain health and potentially reducing the risk for Alzheimer’s? Well, it turns out that 80% of individuals with Alzheimer’s have some form of cardiovascular disease as well. And seafood-focused diets like the DASH, MIND and the Mediterranean diet—known for their heart-healthy benefits—help protect our brains too! One study found that folks who followed the Mediterranean Diet saw a whopping 54% reduced risk of Alzheimer’s!! And the MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, actually includes the most brain-supporting foods specifically from the Mediterranean and the DASH diets. One observational study found that people who followed the MIND diet closely experienced a 53% lower risk of developing Alzheimer’s disease.
It’s a no-brainer that seafood is ultimate brain fuel—all wrapped up in a delicious package. The premier food source of omega-3 fatty acids (especially DHA, which is the building block that our brains are made of), seafood is critical for keeping our brains sharp and focused. And, let’s not forget about selenium, which is like an armor against oxidative stress and inflammation in our brain cells. Or, vitamin B12, which is needed to boost our brain’s neurotransmitters, those little messengers that help our brain cells communicate.
But that’s not all. Seafood is loaded with other essential nutrients like vitamins D, B2 (riboflavin), calcium, phosphorus, iron, zinc, iodine, magnesium and…the list goes on!
To help support both your heart and your head, we’ve put together this roundup of brain-boosting seafood recipes in honor of Alzheimer’s & Brain Awareness Month. Whether it’s a grilled cod taco dinner with the family or a quick seared scallop salad with blueberries for lunch, your brain will thank you for it.
Join us in raising awareness and taking care of our brains—all while enjoying some amazing seafood along the way.
If, by some miracle, you happen to have any leftovers of this salmon dip, it makes for a fantastic brain-boosting addition to your morning bagel, omelet or avocado toast.
These salmon-stuffed avocado boats are fun to make, taste great and feature two superfood ingredients that provide a healthy dose of heart-healthy fat and other beneficial nutrients.
Grilled Shrimp and Pasta with Lemon-Garlic Sauce
Not only is this one-pot recipe easy to follow and takes only 30 minutes to make—but it also features low-calorie, protein-rich shrimp!
This recipe is incredibly adaptable! While we’ve been loving cod for our tacos lately, don’t hesitate to try it with mahi-mahi or other white fish—they all work like a charm!
Grilled Halibut with Walnut Pesto
Arugula lends a peppery crunch (and some beta-carotene) to this dish while the walnuts provide vitamin B6 and magnesium. Couple all that with the omega-3 fatty acids from the halibut, and you’ve got yourself an outstanding brain-boosting meal.
Mustard-Glazed Salmon with Cauliflower Mash and Spinach
Cauliflower mash as a light salmon side dish wows all on its own. We’ve paired it with wilted spinach for a healthy low-carb alternative to mashed potatoes!
Shrimp and Egg Breakfast Burritos
While these protein-rich burritos make a delicious start to your day, we think they’re equally awesome as a light lunch or dinner. Try them, and you’ll be hooked!
Assembling this brain-boosting bowl is a breeze. While the salmon and rice cook, simply slice the mango, chop up your veggies and whisk together the sriracha-mayo. Then, layer the ingredients, drizzle with dressing and enjoy!
Grilled Whole Sardines with Charred Rosemary Vinaigrette
Regularly enjoying sardines can work wonders for your health. From improving cholesterol levels to shielding against heart disease and even regulating your gut, these small fish pack a powerful punch of benefits!
Seared Scallop Salad with Blueberries
In this vibrant salad, you’ll find a delightful dose of potassium and magnesium courtesy of the scallops! Plus, don’t overlook the contribution of vitamin C and fiber, brought to you by blueberries, another delicious superfood.
Crispy Rice Rolls with Spicy Tuna Recipe
Besides the fabulous crunch and easy prep, we love that these rolls keep our energy up and midday cravings in check. Plus, tuna provides high-quality protein and brain-supporting omega-3s.
Stovetop Tuna Orzo Casserole with Broccoli
Pairing the sulforaphane-rich broccoli with the omega-3 fatty acids found in tuna creates a delicious duo and a meal that promotes brain health!
If your family loves a good guacamole, they’re in for a delightful surprise with this omega-3 filled avocado-tuna salad!
Pomegranate Orange Glazed Salmon
Check out this pretty plate! Featuring salmon, tangy pomegranate and roasted Brussels sprouts, it’s a triple threat of brain-boosting goodness—all in a single dish!
Garlic Parmesan Salmon and Asparagus
Salmon boasts an abundance of omega-3s! Combine it with a nutritious vegetable like asparagus, known for its brain-boosting properties, like vitamin C, vitamin A and folic acid, for a smart and scrumptious meal.
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