Nutrition Spotlight: Eat for Healthy Brain (Tuna & Barley Herb Salad with Lemon Vinaigrette)

Did you know there are several ways to improve memory, slow brain aging, increase blood flow, and boost your overall brain health?  Proper nutrition, adequate rest/sleep, and drinking enough water are ways you can get started at home.   

The Avenu Wellness Center has services (hyperbaric oxygen therapy, pemf, and the Victory Protocol) that can assist in brain repair by increasing oxygen, improving circulation, and eventually aiding in the production of new stem cells. 

Make brain health a priority and call (614) 319-3354 to schedule a free assessment to see how our can strengthen your memory and slow brain aging.

As for nutrition, here are some foods that can keep your brain in peak working condition: fatty fish (like salmon, albacore tuna, trout, herring, & sardines are high in omega 3 fatty acids); coffee can boost alertness and offer some protection against Alzheimer’s and Parkinson’s thanks to the caffeine and antioxidants, blueberries may delay brain aging and improve memory due to antioxidants; barley  is high in B6 which helps the brain and immune system; red bell pepper may help brain health and prevent age-related memory loss or memory loss associated with Alzheimer’s disease due to the flavonoids, phenolic acids, and carotenoids; turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits which help the brain; broccoli contains vitamin K and sulforaphane which have powerful antioxidant and anti-inflammatory effects; pumpkin seeds are rich in copper, iron, magnesium, and zin which are important for brain function; dark chocolate has flavonoids that may help protect the brain as well as boost both memory and mood; nuts (especially walnuts)  could be linked to a lower risk of cognitive decline in older adults; oranges and other foods high in vitamin C can help defend the brain against damage from free radicals; eggs are a rich source of several B vitamins and choline which are important for regulating mood and promoting proper brain function and development; green tea has caffeine that boosts alertness, antioxidants which help protect the brain, and L-theanine which can help you relax.

Tuna and Barley Herb Salad with Lemon Vinaigrette

Ingredients (2 Servings):

1 lemon, zest and juice

1 tbsp dijon mustard

1 tbsp olive oil

1 tsp honey

salt and pepper to taste

1 can (5oz) tuna in water, drained

1 cup cooked barley

1 small bell pepper, cored and chopped

2 tbsp fresh parsley, chopped

1 tbsp fresh mint, chopped

1 tbsp fresh basil, chopped

Preparation

Cook barley as directed on package.  Reserve 1 cup.

In a bowl, whisk together zest (if desired), juice, Dijon, oil, and honey. Season with salt and pepper. Add tuna and stir to coat. Add remaining ingredients and toss. Serve cold or at room temperature.

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