AtHomeWithGloriaHunnifordOctober2016 - 117
WORDS: AMY TARRANT, IMAGES: GETTY IMAGES, SOURCES: *NATIONAL INSTITUTE ON AGEING; **UNIVERSITY OF READING; ***NHS; ****CORNELL UNIVERSITY; *****LOMA LINDA UNIVERSITY
FOOD AND NUTRITION ▲
SALMON
EGGS
BENEFITS Salmon is full
of omega-3 fatty acids; vital
for the efficiency of various
brain functions and memory
improvements. It also
contains Vitamin A, vitamin
D and selenium, which can
protect the nervous system
from age-related issues.***
Experts recommend two
servings of oily fish each week
- this can include salmon,
mackerel or sardines.
TRY Buy fillets of wild
salmon and cook them in
baking parchment parcels.
Place the salmon skin-side
down on the paper, cut slits
in the fish and stuff them with
basil leaves, top with lemon
slices and season. Fold the
parchment into a parcel around
the fish and bake for 25 minutes.
It's delicious served with new
potatoes and a crisp salad.
BENEFITS Eggs trigger the
brain to produce serotonin,
which combats anxiety and
makes people feel calm. The
orange yolk of an egg contains
113mg of the vitamin choline.
Eggs also contain cholesterol,
but a couple a day are safe
as part of a healthy diet.
TRY Start the day with a
breakfast of poached eggs
on sourdough, roasted cherry
tomatoes, grilled mushrooms
and wilted spinach. Avoid
frying eggs, as this increases
the fat intake by up to 50%.
RED CABBAGE
BENEFITS While British
menus have traditionally
favoured white cabbage,
the red variety contains
more vital nutrients, such as
vitamin K and anthocyanin to
help brain function, prevent
nerve damage and improve
concentration. Adding more
red cabbage to the diet can
significantly protect against
Alzheimer's disease.****
TRY Red cabbage
complements warming
winter dishes. Or for a
brunch-style hash, try
frying it in a little butter
with cubed, cooked
potatoes and topping it
with poached eggs and ham.
BROCCOLI
DARK CHOCOLATE
BENEFITS Broccoli packs the
most nutritional punch of any
vegetable. Vitamin K found
in broccoli enhances
cognitive abilities,
the choline improves
memory and folic
acid fights against
Alzheimer's disease.
TRY For a delicious
side dish, steam cook
tenderstem broccoli (the
smaller, delicate version), then fry
in a hot wok with garlic, ginger,
coriander stems and a sprinkling
of sesame seeds.
BENEFITS Compounds found in
quality dark chocolate can boost
memory, attention span, problem
-solving skills and quick-fire
reactions by increasing blood
flow to the brain. This can help
short-term memory and prevent
cognitive decline.*****
TRY Heat milk in a pan and
add chopped dark chocolate,
stirring to create a warming
drink. Dark chocolate
can also be added to
recipes, such as chilli,
meat marinades and
sauces, as a rich base.
www.athomemagazine.co.uk NOVEMBER 2016 | 117
http://www.athomemagazine.co.uk
Table of Contents for the Digital Edition of AtHomeWithGloriaHunnifordOctober2016
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