While we’ve always known that what we eat affects our bodies and how we look, there is a growing body of evidence showing that what we eat plays a huge role in the health of our brains.
When it comes to staying mentally sharp and focused, eating plenty of ‘brain foods’ matters – especially for our grey matter.
The gut and the brain are tightly connected, and when we focus on giving our bodies whole, nutritious foods, we help take care of both.
Our Brain-boosting Mackerel, Avocado and Hemp Pate recipe contains much of what you need to feed and nourish your brain, and in turn, boost your overall physical and mental wellbeing.
It is super simple to make and is rich in not just one ‘brain food’ but several.
Studies, such as this one from Newcastle University, have shown that eating plenty of fruit, vegetables, legumes, fish and olive oil, and very little red and processed meat could significantly cut your dementia risk.
On the other hand, multiple studies have found a link between a diet high in refined sugars and impaired brain function – and even a worsening of symptoms of mood disorders, such as depression.
What are the ‘brain foods’ we need to eat?
Foods that are rich in Vitamin B, omega-3 fatty acids and antioxidants are three groups that are very important for brain health.
Eating a brain food diet also includes eating healthy whole foods while focusing on less ultra-processed packaged foods and fast foods. The whole foods should be rich in colourful fibre-rich plant foods (salad greens, vegetables, and berries), clean proteins (grass-fed beef, beans, legumes, organic tofu), healthy fats (omega-3s, olive oil, avocado) and a small portion of healthy whole grains (quinoa). By eating in this way, you are working to fend off metabolic problems which are closely linked with poor brain health. You are also adding in fibre which nurtures the gut microbiome leading to a healthy gut, which leads to a happy brain.
How this recipe will feed your brain
Our brain-boosting pate contains mackerel which is abundant in omega-3 fatty acids (as mentioned, a critical element in brain health). Regularly consuming omega-3 fatty acids has been shown to increase blood flow in the brain – which increases oxygen content, promoting brain healing and brain use.
A study published by UCLA Health found that individuals who regularly included fish in their diets had fewer markers of Alzheimer’s disease than those who included little to no fish.
It is recommended that you try to eat oily fish at least twice a week and you can do this by switching out your usual protein source for fish. For example, instead of tomato pasta topped with grilled chicken, you could top it with grilled salmon instead.
Our pate recipe also contains avocado, which is full of those all-important healthy omega fatty acids, as well as fibre and vitamin E. Some studies say that vitamin E has been shown to delay the progression of Alzheimer’s disease in people who have been diagnosed with mild to moderate forms of the disease, according to Mayo Clinic.
We hope that you enjoy this new recipe – it’s a great start if you want to add more foods to your plate that can sharpen your mind, build new brain cells and even help you remember where you left your keys.
If you have any questions about a digestive and gut health issue, or would like to know more about a tailored supplement protocol, please get in touch.
