Neurosurgeon Reveals Tasty 3-Ingredient Dinner to Combat Alzheimer's

Dr. Jonathan J. Rasouli is a board-certified spinal neurosurgeon based in New York. He serves as the director of complex and adult spinal deformity surgery at Staten Island University Hospital's Department of Neurological Surgery. Beyond his surgical expertise, Dr. Rasouli is passionate about maintaining brain health through diet. He shares his favorite easy-to-make meal that is both delicious and beneficial for cognitive function. His go-to recipe is packed with omega-3 fatty acids and phytonutrients while being low in carbs, sugar, and fat.

The MIND diet is a plant-focused eating plan specifically designed to support brain health. It combines elements of the Mediterranean diet and the DASH diet, emphasizing leafy green vegetables, berries, beans, nuts, whole grains, fish, and olive oil. This diet aims to enhance cognitive function and reduce the risk of Alzheimer's disease and dementia. By focusing on nutrient-rich foods, the MIND diet provides essential vitamins and healthy fats that promote brain integrity and neuron communication. Incorporating this diet can lead to long-term benefits for memory and overall mental well-being.

Salmon is a key component of the MIND diet due to its high omega-3 fatty acid content, which is crucial for brain health. Omega-3s help preserve the integrity of brain cell membranes, facilitate communication between neurons, and enhance blood flow to the brain. Additionally, they support the creation of new brain cells and reduce inflammation, lowering the risk of cognitive decline. Dr. Rasouli often prepares grilled salmon seasoned with turmeric, pairing it with steamed broccoli for a balanced and brain-boosting meal. Including salmon regularly in your diet can contribute significantly to maintaining cognitive function.

Turmeric, with its active ingredient curcumin, offers remarkable benefits for brain health. Curcumin has been shown to reduce inflammation, improve memory, and slow the development of amyloid plaques, which are linked to Alzheimer's disease. Paired with steamed broccoli, turmeric enhances the meal's nutritional value. Broccoli contains glucosinolates that transform into isothiocyanates, which reduce oxidative stress and inflammation. Additionally, broccoli is rich in vitamins C, K, and A, as well as essential minerals like potassium, calcium, and iron, making it a powerhouse vegetable for brain health.

Dr. Rasouli advises limiting the intake of sugary foods and processed ingredients to protect brain health. Excessive sugar consumption can lead to insulin resistance, a significant risk factor for dementia. High salt and refined carbohydrates also contribute to brain inflammation, which can negatively impact cognitive function. By avoiding red meats, processed meats like sausage, and high-sugar items, you can reduce the risk of developing insulin resistance. Opting for whole, unprocessed foods supports both general health and Alzheimer's prevention.

For breakfast, Dr. Rasouli recommends a powerhouse meal featuring grass-fed steak, pasture-raised eggs, and leafy greens or avocado. This combination provides high-quality protein, iron, vitamin B12, and healthy fats that support energy, focus, and cognitive function. Another tasty option is avocado toast on whole-grain bread topped with a poached egg, offering a balanced mix of nutrients. For lunch, grilled chicken or salmon salad with leafy greens, olive oil, and nuts provides antioxidants and omega-3s. Alternatively, a quinoa bowl with roasted vegetables, chickpeas, and tahini dressing offers complete proteins and slow-releasing carbohydrates.

Maintaining brain health is achievable through thoughtful dietary choices. Dr. Rasouli's recommendations emphasize the importance of incorporating omega-3 rich foods, antioxidants, and whole, unprocessed ingredients into your meals. By following the MIND diet principles and avoiding sugary and processed foods, you can support cognitive function and reduce the risk of dementia. Simple, delicious recipes like grilled salmon with turmeric and broccoli make it easy to adopt these healthy eating habits. Prioritizing your diet today can lead to a sharper, healthier mind for tomorrow.