Sunny Health

If you find yourself having difficulty focusing on your work at hand or learning new concepts, you may want to incorporate more fish in your diet.

According to a recent study by Oxford University, the greater the abundance of key omega-3 fatty acids in a child’s brain, especially the long-chain omega-3 DHA, the better they are able to concentrate on their lessons and school work and consequently learn better. The study established that higher levels of Omega-3 in the blood, and DHA in particular, were associated with better reading and memory, as well as with fewer behaviour problems.

While the subjects of the research were children, the results ought to apply to adults as well, even if it's to a lower intensity. After all, Omega-3 fatty acids, notably DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are not only important for the brain to function efficiently, they are also relevant for growth and development of cells. Past research also indicates that they may reduce the likelihood of getting heart disease.

Fish, other sea food and some seaweed are rich in these fatty acids, with greater abundance in fatty fish like sardines, salmon, mackerel and herring. Non-seafood sources include beans (especially kidney beans), flax, canola oil, wild rice, and edamame (green soybeans).

Understandably, fish is not as popular an ingredient as other forms of meats as it can be difficult to prepare and consume. Fish bones which can be fatal if choked on by small children.

 Here is a quick and simple recipe for fish soup that can be easily used to supplement any main meal or just eaten on its own, no bone picking required!


Main ingredients -
Fish stock, which can be bought ready-made from the supermarket
Fish fillet
Silken tofu, cut into cubes
Tomatoes, cut into wedges
Japanese sea weed (wakame)
Quantities according to your preference.

For seasoning -
Light soy sauce
Sesame oil
Ginger (shredded)

Prepare the fillet by washing it and then pat dry it. Place the fillet on a plate and marinate lightly with a bit of light soy sauce and sesame oil. Add ginger shreds on top and steam for about 10 minutes.

Check that the fish is fully cooked (the meat should be white). Set it aside to cool for awhile, then flake it into smaller pieces for easier consumption.

Boil the fish stock. Once it comes to a boil, add in the tofu and tomato wedges. Let it simmer for about 3 minutes, then turn off the heat. Add the flaked fish and Japanese sea weed to the soup, followed by a pinch of salt and pepper for seasoning.


You can add spring onions or coriander leaves for garnishing.

And that's done! Everyone including your denture-wearing grandparents and toddler can enjoy it without fuss!

Sources:
http://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/5-foods-high-in-omega-3.htm