A few things about fish that may surprise you🐟 🧠Today’s Brain Health Tip from the Panama Brain Health Retreat is about how to enjoy fish & seafood. 👉🏽High quality fish & seafood provides DHA and EPA, omega-3 fatty acids that are crucial for optimal brain aging. 🐟This poke bowl is an excellent example of how to enjoy fish as part of a brain healthy dietary pattern. ▪️Small portions: just one 3-ounce portion each week is enough to reduce Alzheimer’s risk. In the MIND diet study (Morris et al, 2015) eating more than this did not further reduce risk. ▪️Cook gently. Minimal or no heat protects the DHA and EPA. Avoid fried fish and seafood. Frying destroys its beneficial nutrients. ▪️Shop mindfully. Enjoy mostly little fish (anchovies and sardines). Bivalves and shellfish are good choices (clams, oysters, mussels). Reserve big fish (like this tuna) for special occasions. ▪️Make sure 3⁄4 of your plate is plant foods, such as the beet rice, avocado, cabbage, and kale in this poke bowl. ▪️SMASH: The fish highest in DHA/EPA and lowest in environmental toxins are Sardines, Mackerel, Anchovies, Salmon, Herring. ▪️Don’t eat fish? Be sure to get plenty of omega-3’s from plant foods and consider taking a DHA/EPA supplement. 🇵🇦 The seafood here in coastal Cambutal Panama is abundant, fresh, and local. We are enjoying all the ways Panamanians prepare it, especially this ultra-fresh poke bowl. 👆🏽Check out my stories to see what else we are eating and doing at the very first brain health retreat in Panama. 💬Did anything in this Brain Health Tip surprise you? 📸: poke bowl by chef @fernando029 and team @sansararesort 🙏 :: :: :: #brainhealth #retreat #panamabrainhealthretreat #pokebowl #freshtuna #panamanianfood #panamanian #brainhealthytips #brainhealthyfoods