The rumor is true; fish really is brain food, and finally a study really substantiates proving that for those that eat fish rich in Omega 3 fatty acids on a regular basis are 20% less likely to have dementia or Alzheimer’s in older adulthood. Fish may not be part of your diet already, but to protect your mind as well as your body, try to incorporate it into your regular weekly meal plans with these tips that can help you to prevent dementia:

1. Start slowly – you don’t need to overhaul your diet right away, start incorporating fish high in omega 3’s like salmon, tuna and sardines into your diet a couple of times per week

2. Make fish burgers – since red meat can increase the chances of dementia, replace traditional burger patties with tuna or salmon burgers. Buy them pre-made or create your own from steaks or canned fish

3. Put them on the grill – not only meat is good for barbequing, buy fish steaks, or make fish kabobs on the grill. Make sure you choose fish that won’t fall apart when cooked, like tuna or salmon

4. Buy canned – there’s nothing wrong with using canned tuna, salmon or other types of seafood for a fast lunch or snack. Put it over salad, on crackers, or make a sandwich on multi-grain bread, but make sure you use little or no mayo to reduce the bad fats!

Sources:

1. CogniFit

2. International Food Information Council

Image: healthhype.com

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