by Katie Haarala

Do you walk into the living room and forget why you were there, or call your youngest daughter by your pet iguana, Iggy’s name, and or even find yourself rummaging through the frig unable to remember what you were looking for?

Gosh, if only there was a way we could improve our brain’s health, inevitably boosting our ability to remember our never ending and rather daunting list of daily “To-Do.”  Luckily for your noggin, research has indicated that an increase of omega-3 fatty acids from our diet is highly beneficial and there is a tasty solution. 

One food that is high in these omega-3 fatty acids and renders unbelievable flavor is Salmon. The two specific omega fatty acids found in Salmon are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

So what? What do these fatty acids mean to your health? First, our body is unable to make these fatty acids on its own, so it relies on you to consume it in your weekly dishes. Second, our brain is more than 60% structural fat, and omega-3 fatty acids play a pivotal role in allowing synapses in the brain to transfer impulses efficiently, inevitably leading to a more intelligent and properly functioning brain! And, don’t we just love a smart brain?

Perhaps more omegas will help us remember where we put our car keys last night or what on earth we needed to pick up from Target. Was it batteries? Toothpaste? No, definitely needed some food for Iggy.  

According to Science Daily, “Dietary deficiency of omega-3 fatty acids in humans has been associated with increased risk of several mental disorders including attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder, and schizophrenia” and “A deficiency of omega-3 fatty acids in rodents results in impaired learning and memory.” Perhaps on your way home from picking up Iggy’s food, stop at the local grocer and pick up some of this glorious fish.

Why Salmon, specifically? Simply put… it’s yummy. Salmon is rich in flavor, versatile, and quite simple to prepare. One way that I like to prepare Salmon is to start by rubbing lemon juice, salt and pepper on the fish. Use the broiler, on high, to cook the fish. Place on a pan about 5 to 7 inches from the heat source.

Remember that the Salmon will cook quickly and must be cooked on each side. Salmon will flake easily when it is cooked appropriately. Now, you can simply dress the Salmon with olive oil, more lemon juice, salt, and pepper or you can try some more exquisite flavors such as sun-dried tomato mixture: sundried tomatoes, olive oil, lemon juice, white wine, basil, thyme, and rosemary; or dijon mustard with capers and dill weed; or plain yogurt, dill weed, and black pepper.

Since we are now contemplating Salmon for dinner, let me reiterate one more crucial point why this fish and the omega-3’s found within are beneficial to your health. Salmon promotes a healthy heart and cardiovascular system. The omega 3- fatty acids found in Salmon are deemed a heart health promoter as they allow the blood to flow more freely and prevent blood clots. It is well documented in scientific literature that these omega-3 fats have been found to reduce hypertension, improve blood flow, protect against coronary heart disease, and lower triglyceride levels. Salmon is also noted to be a good source of selenium, vitamin B12, vitamin B6, niacin, and magnesium all of which would have been tied to cardiovascular health.  Here fishy, fishy. You and all your health benefits are definitely making your way to the dinner plate!

So here’s to an increase in brain activity and a healthy pumper! Enjoy all that is Salmon and enjoy all that is health!

Katie

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About Katie Paige Haarala

Kate Paige Haarala is a registered dietitian (R.D.) from Minnesota who has an undying passion for nutrition education and helping others incorporate healthy dishes into their daily menu.  She graduated from Concordia College in Moorhead, MN with a Bachelor of Arts degree in Food, Nutrition & Dietetics along with a Bachelor of Arts degree in Exercise Science. You can catch more of Katie on her blog by clicking here.