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Brain Food
Filling up on omega-3 fatty acids does a body good. These polyunsaturated fats, which play a crucial role in how your body’s cells function, have been shown to reduce harmful inflammation that could lead to heart disease, decrease triglyceride levels and blood pressure, and prevent fatal heart arrhythmias. Your body can’t produce omega-3s, though, so you’ve got to be diligent about making sure your diet provides them. The good news is the fatty acids hide in tons of foods, like beans, certain oils and veggies, and—as you probably know—seafood. Take a look at these favorite sources.
Seafood
You should eat fish a couple times a week. The federal government’s latest dietary guidelines, released in early 2011, suggest a specific amount—8 ounces a week—to get an average total daily intake of 250 mg. of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two main types of omega-3s. Here’s a look at some popular fish and shellfish and their approximate total content of those two fatty acids per 4-ounce portion:
Salmon (Atlantic, Chinook, Coho): 1,200-2,400 mg.
Anchovies: 2,300-2,400 mg.
Bluefin tuna: 1,700 mg; yellowfin tuna: 150-350; canned: 150-300 mg.
Sardines: 1,100-1,600 mg.
Trout: 1,000-1,100 mg.
Crab: 200-550 mg.
Cod: 200 mg.
Scallops: 200 mg.
Lobsters: 200 mg.
Tilapia: 150 mg.
Shrimp: 100 mg.
[Eating Fish During Pregnancy: What’s the Right Approach?]
Oils
Throw a dash of flaxseed oil onto salad and start cooking with canola or soybean oil for a nice hit of omega-3. These carry alpha-linolenic acid (ALA), the type of omega-3 found in some vegetable oils, which the body partially converts to EPA and DHA.
[Butter or Margarine? Experts Reveal What’s in Their Grocery Cart]
Beans
Kidney, pinto, and mungo beans will do you right.
Nuts and seeds
Add a nutty flavor to salad, yogurt, or morning muesli with walnuts or flaxseed. A small handful of either will up your omega-3 intake.
Spinach
Popeye was on to something. Serve up this leafy green in a salad, or sauté it and add it to a whole-grain pasta dish.
Winter squash
This veggie makes an interesting side dish that boosts your omega-3 intake.
Broccoli and cauliflower
These cruciferous veggies are on your side when it comes to omega-3s.
[6 Ways to Trick Yourself Into Eating Fruits and Veggies]
Dietary supplements
If you don’t get enough of any of these sources of omega-3s, you might want to consider taking a supplement, especially if you have heart disease or high triglycerides.
Truth from Henry David Thoreau, in Tolstoy’s A Calendar of Wisdom.
(Source: , via skillshare)
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Chat About Alzheimers Disease
- Alzheimer’s disease is an irreversible, progressive brain disease that slowly destroys memory and thinking skills, and eventually even the ability to carry out the simplest tasks. In most people with Alzheimer’s, symptoms first appear after age 60. There is no cure for the disease, which worsens as it progresses, and eventually leads to death. The key to successful aging is a healthy, common sense lifestyle. The goals are to slow or prevent the loss of brain cells, maintain the brain's capacity to make up for any loss, and let remaining brain cells function well. This requires a healthy body, mind and spirit. Here are some tips for successful aging. Music has power especially for individuals with Alzheimer’s disease and related dementias. And it can spark compelling outcomes even in the very late stages of the disease.When used appropriately, music can shift mood, manage stress-induced agitation, stimulate positive interactions, facilitate cognitive function, and coordinate motor movements. Zekel Healthcare is a medical device development company that design, patent, and market medical devices related to Alzheimers, Dementia. The present study sought to further investigate the effects of music on memory in patients with AD by making the content of the song lyrics relevant for the daily life of an older adult. It is expected to be released this year 2013 most of the test runs have been successful
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