5 Foods Essential to Maintain Your Youthful Exuberance
Flaxseed One of the easiest ways to boost your omega 3 fatty acid intake is to add a few tablespoons of ground flaxseed to foods you already eat. Omega 3s help reduce inflammation, which in turn reduces the risk of heart attack and stroke. Flaxseed is also high in fiber. All of these wonderful things come together to lower LDL cholesterol. Nuts Almonds and walnuts are kings of the nut world when it comes to nutrition. They are both a great source of vitamin E — another nutrient that helps keep your mind sharp. Walnuts have the added benefit of being another source of fatty acids. Just keep in mind that raw almonds can be hard on the teeth, so roasted, sliced almonds are recommended. Salmon This fish is packed to the gills with omega 3 fatty acids. Salmon is one of the heart-healthiest sources of protein you can put on your plate. Other varieties of fish are exceptionally heart- healthy as well, namely sardines and anchovies, but those can be more of an acquired taste (though they are great in salads).
Tangy citrus and salty Parmesan cheese complement earthy, fresh asparagus, a favorite spring vegetable with a short growing season. Shaved Asparagus Salad Blueberries These little blue spheres of goodness are packed with antioxidants, which keep cells functioning at peak performance. That includes cells in the brain and those believed to be associated with both short and long-term memory. Enjoy blueberries as a snack, toss them in a smoothie, or add a handful to a salad, oatmeal, or cottage cheese. What we eat influences not only our overall health, but also how we age. Diets high in fat and sugar tend to age us quicker, and they can be detrimental to our brain, especially when it comes to memory and cognition. Want to maintain a youthful spark and keep your mind sharp? It’s all a matter of incorporating the following foods into your diet. Even better, all of these foods are perfect for the summertime dinner table! Avocados These green machines are high in healthy, monounsaturated fat, which helps maintain a more ideal blood pressure and can help reduce the risk of high blood pressure. But because avocados are high in fat, you still want to watch how much you eat. Like any of the foods on this list, consuming too much of a good thing can ultimately negate the positive health benefits.
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INGREDIENTS •
1 lb asparagus spears 1 tbsp lemon juice 1 tsp Dijon mustard
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1/2 tsp kosher salt
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1/8 tsp red pepper flakes Freshly ground black pepper, to taste
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3 tbsp extra-virgin olive oil 3/4 cup Parmesan cheese, grated
DIRECTIONS 1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings.
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