Make Ahead

Food for Thought: Salmon

September 16, 2020
0 Ratings
Author Notes

Good nutrition is always important, but did you know your diet can help increase your cognitive function? Eating foods rich in omega 3 fatty acids, folate and flavonoids can improve memory and blood flow to the brain, and may even slow cognitive decline.

Fish like salmon, tuna, and cod, and many types of nuts are packed with omega 3. Broccoli, kale, and spinach are high in folate, vitamin K, and lutein.

If you find that due to allergies, sensitivities or preferences, it’s difficult to include all the recommended dietary nutrients, consider incorporating a quality supplement to support your total cognitive health.

Below are some great options from Advanced Orthomolecular Research (
- Acta-Folate
- Omega 3 with Vitamin D3
- Methyl B12 - 5 mg & 15 mg

Emily Smith

  • Prep time 10 minutes
  • Cook time 20 minutes
  • Serves 4
  • 4 3 oz Salmon Filets
  • 1 cup Walnuts, Finely Chopped
  • 1 tablespoon Extra Virgin Olive Oil
  • 1 pinch Salt & Pepper
In This Recipe
  1. Arrange salmon fillets skin side down on a parchment paper-lined baking sheet
  2. Combine chopped walnuts with olive oil and salt and pepper and top each fillet with ¼ of the mixture. Gently press the walnut mixture evenly onto the top of the fillet.
  3. Cover with plastic wrap and refrigerate for 2 hours
  4. Bake fillets at 350°F for 15 to 20 minutes, or until salmon flakes with a fork

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