Brain Aging Nutritional Benefits:

*Spinach: Leafy greens have shown to slow cognitive decline. Folate, beta-carotene and vitamin K have shown to boost brain health, these are the micronutrients that we need to supply our brains with. Spinach is high in antioxidants which can reduce oxidative stress and inflammation in the brain. These benefits of spinach work in reversing the outcomes of neuronal and behavioral aging.

*Avocado: Avocado is also rich in antioxidants and can help to prevent oxidative stress and increase mitochondrial function, leading to the prevention of neurodegenerative diseases. There are also findings of avocados being a rich source in Lutein, consumption of avocados can increase the amount of neural Lutein and increase cognitive function.

*Eggs: In a study, egg phosphatidylcholine showed to increase brain acetylcholine concentration and improves memory in mice with dementia. Eggs can also be useful when administered during peak brain development due to the richness in vitamins and minerals.

1. Heat 1tbsp of olive oil in a skillet over medium heat.

2. Add 8oz of spinach to the skillet and sauté until spinach is wilted (4-5 min).

3. Turn heat down to low, and crack 2 eggs into skillet.

4. Stir eggs until yolks break and egg mixture is evenly distributed amongst spinach.

5. Cook eggs on low until desired consistency (3-4 min).

6. Remove egg and spinach mixture from skillet and onto a plate.

7. Score half an avocado and remove it with a spoon.

8. Gently incorporate avocado into egg and spinach mixture until evenly distributed.

9. Add salt and pepper to taste.

   1. Add “Everything But the Bagel” seasoning for extra flavor.

   2. Add red pepper flakes for extra flavor

Brain aging nutritional benefits:

* Beans: Part of the flavonoid family- flavonoids have antioxidant effects and they are found to protect neurons from neurotoxins, reduce inflammation and promote cognitive function.

*Brown rice: Whole grains serve as an important source of glucose for the brain and are rich in B vitamins, they reduce brain inflammation and can improve memory.

*Spinach/kale: Leafy greens have shown to slow cognitive decline. Folate, beta-carotene and vitamin K have shown to boost brain health, these are the micronutrients that we need to supply our brains with. Spinach is high in antioxidants which can reduce oxidative stress and inflammation in the brain. These benefits of spinach work in reversing the outcomes of neuronal and behavioral aging.

*Fajitas: Bell peppers are packed with vitamin A and vitamin B6, essential for brain development and function. Bell peppers have proven to reduce the risk of brain disorders. Onions contain quercetin which is another flavonoid useful in reducing inflammation and improving overall brain health, onions are also beneficial factors in keeping up bodily health.

*Corn: Corn contains healthy fibers and vitamins, such as B12, folic acid and iron, that help improve blood flow in the brain and lower the risk of brain inflammation.

*Avocado: Avocado is also rich in antioxidants and can help to prevent oxidative stress and increase mitochondrial function, leading to the prevention of neurodegenerative diseases. There are also findings of avocados being a rich source in Lutein, consumption of avocados can increase the amount of neural Lutein and increase cognitive function.

*Mushrooms: Mushrooms have many neuroprotective additions. They are filled with antioxidants, proteins, vitamins and minerals which have proven to increase brain health and lower the risk of neurodegenerative diseases. Mushrooms also have a high polysaccharide content which have shown to stimulate the immune system and possibly play a role in cancer management. The Lion's Mane mushroom seems to be the leading fungi in brain health, the polysaccharides in this mushroom induce neuronal differentiation and increased neuronal survival.

*Tomatoes: Excellent source of carotenoid lycopene- a protectant nutrient, protecting important brain fats and stops the buildup of inflammatory compounds. Tomatoes are high in content of folate and magnesium, tomatoes are a great superfood and give protection and nutrients to our brains.

Meal Recipe:

Rice:

1. Take the desired amount of brown rice, place in a strainer, and rinse under cold water. (Rinsing rice will help dislodge dirt and improve the texture of the rice)

2. Once the rice is clean, submerge rice with water in a large pot and place it on the stove on high heat.

3. Once the rice has reached a boil, lower the temperature to low heat and cover rice.

4. Cook rice for 45 minutes.

5. After 45 minutes, stir the rice and turn off the heat. Let the rice stand with cover for 10-15 minutes (pivotal step, do not skip!).

Beans:

1. Soak desired beans overnight. (Soaking beans will make them easier to cook and easier to digest)

2. Drain beans and submerge beans in a large pot of water on the stove.

3. Cook beans over high heat until liquid is boiling.

4. Once beans are boiling, lower the heat to low and simmer beans for 1 hour.

5. Salt and pepper to taste.

6. Drain beans, and ready to serve.

Vegetables:

1. Slice bell peppers, mushrooms, onions, and tomatoes to ensure even cooking.

2. In a large skillet, place the desired amount of spinach and 1tbsp of olive oil.

3. Wilt spinach for approximately 3-5min on medium heat (will vary based on the amount of spinach).

4. Remove spinach from skillet, add 1tbsp of olive oil, and add evenly cut bell peppers, mushrooms, tomatoes, onions, and corn to skillet.

5. Add the desired seasoning to vegetables (can make a homemade mixture of even parts chili powder, salt, paprika, sugar, cumin, garlic powder, onion powder, and a bit of cayenne pepper, or can add premade Mexican fajitas seasoning).

6. Cook vegetables over medium heat until vegetables turn golden brown and are tender to touch (5-6min).

7. Remove vegetables from the skillet.

Assembly (1 serving):

1. In a bowl, add ½ cup of cooked rice.

2. Add ½ cup of cooked beans.

3. Assemble vegetable mixture on top of beans.

4. Score ½ avocado and place it on top of the fajita vegetable mixture.

5. Salt and pepper to taste!

   1. Add lime juice for extra zest

Brain Aging Nutritional Benefits:

*Salmon: Rich in Omega-3 fatty acids, DHA and EPA, which are essential fats for brain health. We need these fatty acids and we can only get them from our diet or supplements. Low levels of Omega-3 fatty acids have been associated with cognitive decline as well as mood instabilities.

*Leafy greens: Leafy greens have shown to slow cognitive decline. Folate, beta-carotene and vitamin K have shown to boost brain health, these are the micronutrients that we need to supply our brains with. Spinach is high in antioxidants which can reduce oxidative stress and inflammation in the brain. These benefits of spinach work in reversing the outcomes of neuronal and behavioral aging.

*Olives: Contain polyphenols, these are naturally occurring substances that play a role in reducing oxidative stress within the brain. These are great for brain health and have been shown to link to memory improvements.

*Tomatoes: Tomatoes: Excellent source of carotenoid lycopene- a protectant nutrient, protecting important brain fats and stops the buildup of inflammatory compounds. Tomatoes are high in content of folate and magnesium, tomatoes are a great superfood and give protection and nutrients to our brains.

Meal Recipe:

1. Preheat the oven to 425 degrees.

2. Season salmon filets with salt and pepper and place seasoned salmon onto a nonstick baking sheet lined with cooking spray.

3. To make the Mediterranean style vegetable mixture, half cherry tomatoes and pitted olives

4. Mix vegetables together and add 1tbsp of olive oil.

5. Spoon vegetable mixture over salmon filets and bake salmon for 22 minutes.

6. Plate salmon with vegetable mixture and enjoy!

BONUS!