Salmon omelette with avocado and protein bread

FOOD AS A MEDICINE is not just a saying. Real food contains endless numbers of nutrients, which all have their specific role in our body. I have been researching a lot about foods that benefit our brain, the most important organ in our body. Food choices have a huge impact on our brain's function and brain growth. Impaired cognitive functions, memory loss, dementia, Alzheimer’s disease, mental health issues, depression and many more diseases result from impaired brain health. I highlight 3 important nutrients in this post, however, a great number of other nutrients shouldn’t be neglected (e.g. phytonutrients, zinc, magnesium, B vitamins, vitamin D, selenium, Vitamin A,…) If you want to know more about nutrients for our brain, check out my ebook “Nourish your brain” and stay tuned for more brain-health supportive recipes. 

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MOOD BOOSTERS: 

omega 3 fatty acids

choline

Vitamin E


OMEGA 3 FATTY ACIDS are strongly correlated with health and mental health benefits and proven to prevent depressions, heart diseases and dementia. Try to find wild salmon instead of smoked salmon which is even higher in Omega -3 fatty acids. Omega 3 fatty acids are the heroes under all fatty acids. First of all, they are building blocks of cell membrane, thus our cells consist of them. Secondly, they decrease inflammation and protect therefore from diseases. And lastly, omega 3 fatty acids stimulate the production of certain brain growth factors. Our body can’t produce them, which makes them essential for us. You can increase your intake by adding plant based sources such as flax seeds, chia seeds, walnuts, or greens, or the “more sufficient” version of it (EPA/DHA) with fatty seafood, such as salmon, sardines, shellfish, oysters, anchovies, mackerel and grass-fed beef, bison, sheep and goat meat. 

Both, eggs and avocados are such incredible foods and packed with nutrients. Eggs are a great source for choline and B vitamins. In our body, CHOLINE is part of phosphatylcholine which we need to produce the neurotransmitter acetylcholine. Acetylcholine plays a vital role in memory and learning processes. Choline contributes to many more pathways in our body all resulting in energy and good mood, improved focus and decreased inflammation. 


Polyunsaturated fatty acids, such as Omega 3s are very easy to oxidise. Therefore, free radicals try to attack (oxidise) such “weak” compounds. VITAMIN E, however, which is a fat soluble vitamin and antioxidant protects our cells from those free radicals. Almonds, avocados, and extra virgin olive oil are excellent sources for Vitamin E. 


3 whole organic eggs

1 pinch of salt

1 pinch of pepper

1 tsp extra virgin coconut or olive oil

2 slices bread (I used sweet potato protein bread)

for garnishing

parsley, basil, 

smoked salmon (ideally wild alaska sockeye salmon)

avocado

capers

whisk eggs, salt and pepper in a mixing bowl

heat olive/coconut oil in a medium frying pan on a low heat

add half of the salmon, stir for one minute

add egg mixture, move around to spread out evenly

when omelette begins to firm up, lift edges with spatula, fold it over in half and flip or when perfectly cooked slide onto a plate

add rest of smoked salmon, avocado, and capers and serve 


ENJOY 

XX JZ