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For years, even the most modest cafés and bistros in Paris have been (unwittingly) serving up brain-boosting salads. Who hasn’t sat down expecting to see at least one of these in the usual lineup - Salade Niçoise, Salade de Chèvre Chaud, Assiette de Crudités, Salade Lyonnaise, or fatty fish variations - on the menu. Each of these salad classics rely on fresh, minimally processed ingredients and a simple olive-oil-based dressing, the very core of Mediterranean-style eating long associated with better brain (and heart) health.
With cognitive decline soaring worldwide and the use of trendy "smart drugs" on the rise - though studies are now showing they might be riskier than believed as they appear to work at first but may backfire with long-term use (6 months or more) - many are trading in their meds/supplements for mindful (pun intended) meals. - BPJ
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What makes the above salad "brain-supportive":
Smoked salmon (the "Nordic" element) - reduces neuroinflammation, improves blood flow to the brain, rich in omega-3 fatty acids which build and protect neuronal membranes. Linked to better memory and slower progression of cognitive issues
Avocado - provides monounsaturated fats and lutein to enhance cerebral blood flow, support neural efficiency and help combat oxidative stress
Poached egg - delivers high-quality complete protein, choline for vascular and neural support plus lutein and zeaxanthin to combat oxidative stress and promote healthy blood flow with zero added fats or oils
Leafy greens / mixed raw veggies (base w/cucumber, beetroot, more) - packed with folate, vitamin K, lutein, and antioxidants
Seeds
(pumpkin, sunflower etc. scattered generously) - supply magnesium,
zinc, iron, vitamin E and key minerals and antioxidants that protect
brain cells from damage
Fresh herbs and a light olive oil dressing - add anti-inflammatory polyphenols and healthy fats for better nutrient absorption
Bon Appétit!
