Originally posted here, at Phillymag.com @ Be Well Philly.
Brain working overtime because of the holiday crunch? A change in diet might be your perfect solution.
Eating baked or broiled fish just once a week could boost your brain power and reduce your risk for Alzheimer’s disease and memory loss, according to a new study.
Over a ten year period researchers from University of Pittsburgh Medical Center followed the fish consumption of 260 adults, measuring their brain volume and memory function. Researchers found that those who ate more fish also had more gray matter, which is vital to maintaining a healthy brain.
Even when accounting for other factors, results showed those with larger volumes of gray matter in areas of the brain associated with memory and learning, such as the hippocampus, reduced their risk of developing Alzheimer’s disease five-fold over a five year period.
Another benefit of including fish in your diet: You’ll get your dose of omega-3 fatty acids, a substance known to optimize brain function.
Eager to get cooking? Here are some deliciously healthy fish recipes simple enough for anyone’s brain to handle.
Salmon with Pepita-Lime Butter
via Fitness magazine
Skip the Enchiladas and give your salmon a Mexican flavor instead. All you need is some lime juice, chili powder and pepitas (pumpkin seeds).
Baked Cod with Chorizo and White Beans
via Eating Well magazine
In the mood for something smoky? Tie in a white fish with a cured sausage to get your weekly fish fixing. Plus, white beans are high in fiber and contain low-fat protein.
Wild Striped Bass with Tomato Fondu
via Food and Wine magazine
The perfect option for those seeking for sustainable seafood. Only 271 calories per serving.
Tilapia Fish Tacos with Arugula
via the Food Network
The avocado, mango and arugula will have you reminiscing of summer before you trudge out in the snow. And with less than hour to cook up to six servings, there are no excuses.
Salmon or Tuna Tartare
via the New York Times
Need a delectable first course for a holiday feast? Light and flavorful, these dishes are only 106 calories each.
This warm-you-up recipe would be great for one of those sub-zero days. Bonus: the creamy chowder is full of the omega-3s you’re looking for.