A different but delicious spin on classic Thanksgiving ingredients...
Oxidative stress (from free radicals) and inflammation play important roles in the aging process, MCI, dementia, and many age-related diseases. This recipe is packed with ingredients high in antioxidants, such as Brussels sprouts, pear, and cranberries. Antioxidants help to protect your body from free radicals, which are harmful molecules that can cause damage to your cells.
I love how Patrick Holford, best-selling author and founder of the Food for the Brain Foundation, describes antioxidants:
“If oxidants are the sparks from the fire of anything burnt, be it food, a cigarette, or gas, antioxidants are like the fireproof gloves that prevent the sparks from damaging your brain.”
The use of extra virgin olive oil and walnuts in this recipe contributes healthy fats, specifically monounsaturated and polyunsaturated fats. These types of fats can help lower bad cholesterol levels and increase good cholesterol levels, promoting brain health.
Extra virgin olive oil is:
a fantastic source of monounsaturated fat, which helps promote healthy blood vessels (critical for getting good blood flow to the brain)
high in vitamin E, which is an antioxidant that protects fatty structures in our bodies, like our brains, from oxidation; and promotes our brain’s ability to maintain proper communication with the rest of our body. (more on vitamin E later)
the plant chemical, oleocanthal, which has an anti-inflammatory effect and has been shown to help the brain reduce amyloid plaque.
Walnuts have many antioxidant properties and anti-inflammatory effects, which may help to suppress inflammation and oxidative damage. Studies have demonstrated that walnuts reduce oxidative stress not only by decreasing free radical levels but also by boosting antioxidant defense, thus reducing oxidative damage to the body’s lipids and proteins.
The turkey is a healthy source of protein, which, as mentioned in previous articles and posts, is broken down by our enzymes into smaller components called amino acids. Amino acids are important in a multitude of ways. In terms of brain health and mental well-being, individual amino acids have specific functions, for example l-tryptophan is an anti-depressant and l-tyrosine boosts mental performance when under stress.
Amino acids are used to build neurotransmitters, which are the brain's way of messaging, such as:
adrenaline and dopamine (feel good, stimulate, motivate),
GABA (relaxing, calming),
serotonin (happy, boosts mood), and
acetylcholine (improves memory and mental alertness).
I hope you enjoy Cranberry Sage Sausage Patties and Brussels Sprouts!
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