Healthy fats = healthy brain. This anti-aging salad is loaded with omega-3s, antioxidants, and polyphenols.
🧪 Recipe:
- 1 handful arugula
- 1/2 avocado, sliced
- 2 tbsp walnuts (rich in ALA)
- 1 tbsp ground flaxseed
- 1/4 cup wild-caught salmon or sardines (optional)
- Dressing: 1 tbsp olive oil + 1 tsp lemon juice + pinch of sea salt
Toss and eat fresh.
Why it works:
Omega-3s reduce brain inflammation and have been linked to slower cognitive decline [9]. Leafy greens like arugula are rich in nitrates that improve blood flow [10].
📚 References:
[9] Yurko-Mauro, K. et al. (2010). “DHA improves memory and learning in aging adults.” Alzheimer’s & Dementia
[10] Blekkenhorst, L.C. et al. (2017). “Vegetable nitrate intake and healthy vascular aging.” American Journal of Clinical Nutrition