12 ways to make healthy eat­ing eas­ier than ever!

Omega 3s help beat cog­ni­tive dis­ease

Men's Fitness - - Front Page -

We may live on an is­land with a coast­line of 12,500km but as a na­tion we’re not eat­ing enough fish to keep our brains healthy. Only 27% of Brits man­age the two 140g por­tions of fish a week (one white and one oily) rec­om­mended by the Sci­en­tific Ad­vi­sory Com­mit­tee on Nu­tri­tion, which would pro­vide the weekly in­take of 3.15g of omega 3 fats needed for bet­ter brain health. New re­search, from the FASEB Jour­nal, re­cently showed that omega 3-rich foods like salmon also help pre­vent cog­ni­tive dis­eases such as Alzheimer’s. They do so by im­prov­ing the func­tion of the glym­phatic sys­tem, which clears waste prod­ucts and me­tab­o­lites from the brain to avoid a build-up that can cause prob­lems in later life.

EAT THIS GRILLED SALMON

Eat­ing fish when you’re short of time doesn’t have to in­volve a trip to the lo­cal chippy. This sim­ple, tasty and nu­tri­tion­ally bal­anced salmon recipe by chef Karol Gladki (karol­gladki.com) can be pre­pared in less than ten min­utes, mak­ing it easy to en­joy the ben­e­fits of this oily fish in your diet.

IN­GRE­DI­ENTS

200g salmon fil­let / 1 pack of as­para­gus tips / 100g peas / Hand­ful of spinach / 2tbsp ex­tra vir­gin olive oil / 1 le­mon

TO MAKE

Pre­heat the grill to medium heat (around 180°C).

Place the salmon on a bak­ing tray and grill it for eight min­utes, turn­ing half­way through.

Mean­while, warm your pan over a medium heat and add half the olive oil.

Add the as­para­gus tips to the pan and fry for three min­utes un­til ten­der, stir­ring oc­ca­sion­ally.

Add the peas and cook for an­other two min­utes.

Add the spinach and cook for a fur­ther two min­utes.

Serve the salmon with the veg­eta­bles and dress it with the re­main­ing olive oil and le­mon.

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