Brain-Boosting Omega-3 Salad



  • 200g canned wild-caught salmon
  • 1 cup cooked quinoa
  • 1/2 avocado, diced
  • 1 cup baby spinach leaves
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup walnuts, chopped
  • 1 tbsp ground flaxseeds
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Function of Nutrients and How They Support Brain Health:

  1. Wild-Caught Salmon: Rich in omega-3 fatty acids, particularly EPA and DHA, salmon supports brain health by promoting neuron growth, reducing inflammation, and improving cognitive function. Omega-3s are crucial for brain cell membrane structure and also help enhance communication between brain cells, leading to better focus and memory.
  2. Quinoa: A complex carbohydrate and a complete protein source, quinoa provides sustained energy to the brain, helping to maintain mental alertness throughout the day. It also contains essential amino acids that support neurotransmitter synthesis, contributing to overall cognitive function.
  3. Avocado and Olive Oil: Loaded with monounsaturated fats and vitamin E, avocados and olives are beneficial for brain health as they help improve blood flow to the brain and protect against oxidative stress. Vitamin E is a powerful antioxidant that combats free radicals and reduces the risk of cognitive decline.
  4. Baby Spinach: Packed with folate, vitamin K, and antioxidants like lutein and zeaxanthin, baby spinach supports brain function by reducing inflammation, protecting against age-related cognitive decline, and enhancing memory and learning abilities.
  5. Walnuts: High in omega-3 fatty acids and antioxidants, walnuts offer neuroprotective benefits by promoting brain cell regeneration, improving cognitive performance, and reducing the risk of neurodegenerative diseases such as Alzheimer’s. Be sure your raw walnuts taste fresh, as omega 3 fats are fragile and nuts can easily spoil.
  6. Flaxseeds: Another excellent source of omega-3 fatty acids, flaxseeds provide alpha-linolenic acid (ALA), which the body converts into EPA and DHA. They also contain lignans which are plant compounds with antioxidant properties that help protect brain cells from damage and support overall brain health.


  1. In a large mixing bowl, combine the canned wild-caught salmon, cooked quinoa, diced avocado, baby spinach leaves, cherry tomatoes, chopped walnuts, and flaxseeds.
  2. In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and pepper to create the dressing.
  3. Drizzle the dressing over the salad and toss gently until everything is evenly coated.
  4. Divide the salad into individual portions and pack in airtight containers for lunch.
  5. Enjoy this Brain-Boosting Omega-3 Salad at work, knowing that you’re nourishing your brain with essential nutrients for optimal cognitive function and mental clarity.

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