the two ingredients of long-term cognitive health

Of all the ‘diets’ and methods of food combining out there, the Mediterranean Diet remains an often-recommended staple. Eating like a true Mediterranean would include wild fish, vegetables, fruit, and olive oil in abundance, with grains, legumes, dairy and wine in moderation. Its well-rounded and unrestrictive qualities make this diet a sustainable one that can ultimately become a lifestyle. Two key ingredients of the Mediterranean Diet have several of the vital nutrients, minerals and vitamins that aid in prolonging cognitive health and function, and in turn, helping prevent diseases such as Alzheimer’s.

WILD-CAUGHT SALMON

• Omega-3s: Harvard studies show that wild-caught fish is the most effective dietary factor in lowering the risk of cognitive impairment. Wild fish such as salmon, cod, sardine and mackerel, are rich in omega-3 fatty acids, which build cell membranes in the brain and have anti-inflammatory properties that protect those cells. 
  
• B-Vitamins: Salmon is high in 6 B-vitamins: B1, B2, B3, B5, B6 and B12. This group of vitamins aids in the energy generation of new brain cells and the breakdown of homocysteine, an amino acid associated with dementia and Alzheimer’s disease when found in high levels.
  
• Vitamin D: No extra supplementation is necessary when you consume wild-caught salmon; it has 124% of the recommended daily value, while farm-raised salmon contains only 32%. ​
  

OLIVE OIL
A 2017 study by Temple University indicates that consumption of extra virgin olive oil can reduce brain inflammation and activate ‘autophagy’, allowing for cells to break down and clear debris and toxins. This process protects memory and learning, while also preventing the cells that contribute to Alzheimer’s disease markers. How do you know which olive oil is the real deal? Note these three steps. 

BROILED SALMON 

Ingredients:

• 2 six-ounce salmon fillets, wild-caught
• 1 whole lemon, juiced
• 4-5 tablespoons of extra virgin olive oil
• 2 tablespoons of fresh parsley, chopped

Directions:

1. Broil fish for 10-12 minutes or until top of fillet flakes with fork. 
2. In a bowl, whisk together extra virgin olive oil and lemon juice until it develops a thick, frothy consistency. 
3. Once the salmon is cooked, drizzle the oil and lemon mixture over and garnish with parsley. ​

GREEK VILLAGE SALAD
​
Ingredients:

• 2-3 heirloom tomatoes 
• 1 english cucumber
• 1 organic green pepper
• 1 cubanelle pepper
• 2 tablespoons of chopped parsley
• ½  cup thinly sliced red or white onion (preference)
• 3 tablespoons of organic feta cheese 
• ½ cup pitted kalamata olives
• ¼ cup extra virgin olive oil 
• 1 tablespoon of white vinegar
• 1 tablespoon of dried oregano

Directions:

1. Slice tomatoes, cucumbers, peppers and onions. Mix in bowl, adding in chopped parsley, pitted olives and dried oregano.
2. While continuing to toss the ingredients, pour in the olive oil and vinegar. Crumble feta on top and toss once more. Option to add sea salt and ground black pepper. ​

---

Longevity Living, an aspirational lifestyle blog by Longevity Fitness Charleston, is your source for all things fitness, nutrition and wellness. Be sure to subscribe to our weekly newsletter for scroll-worthy articles, must-watch videos from our expert trainers, studio updates & more.