Sync: food-health research, mackerel, easy/tasty + mental/visual acuity, weekly health-coverage

references/food-health.md

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+# Food & health knowledge base (research-grounded, 2026)
+
+Sources: MSKTC / Utah / UMMS wound-care nutrition; Cleveland Clinic, Healogics,
+Mass General Brigham wound-healing; Linus Pauling Institute (older adults);
+AARP / BodyLogic (men 40+); BBC Good Food & Berry Street (budget meals).
+General guidance, NOT medical advice — defer to the user's clinical/dietitian team.
+
+## Healing & high-protein (burns recovery)
+- Protein at EVERY meal + snack. Target ~2 g/kg (user 95–100 kg → ~190–200 g/day).
+- Best proteins (no red meat): eggs, poultry (chicken/turkey, skin off), fish &
+  shellfish, dairy (milk/yogurt/cottage cheese/quark), tofu, tempeh, edamame,
+  lentils, beans, peas, nuts, peanut butter, whey.
+- Fish/shellfish 2×/week for omega-3 (healing + heart). High omega-3: salmon,
+  mackerel, sardines, anchovies, trout, Pacific oysters.
+- Easy high-protein add: milk/Greek-yogurt/berry/peanut-butter smoothies & shakes.
+- Zinc-rich proteins aid healing: shellfish, crab, lobster, poultry, beans, nuts, dairy.
+
+## Wound-healing micronutrients (prioritise in meals)
+- **Vitamin C** — collagen production; deficiency delays healing. Citrus, peppers,
+  broccoli, tomatoes, kiwi, strawberries, cabbage. Pair Vit C + iron to boost absorption.
+- **Zinc** — protein/collagen synthesis, every healing phase. Oysters, crab, poultry,
+  beans, nuts, seeds, dairy, whole grains.
+- **Vitamin A** — skin repair. Sweet potato, carrots, dairy, leafy greens.
+- **Copper** — collagen cross-linking. Nuts, seeds, whole grains, shellfish.
+- **Iron** — pair with Vit C (e.g. tomatoes/peppers with beans/lentils).
+- **Vitamin K** — clotting. Dark leafy greens (kale, spinach), fermented foods.
+
+## Men's health at 46 (micronutrients)
+- **Vitamin D** — skin synthesis falls with age; LPI recommends ~2000 IU/day
+  supplement; food: salmon, egg yolk, fortified milk/cereal. Low sun/obesity raise risk.
+- **Vitamin B12** — absorption drops >50; needs supplement or fortified food. From
+  fish, eggs, milk. (User gets eggs/dairy/fish, but absorption may still be low.)
+- **Magnesium** — nuts, leafy greens, dark chocolate, water. Common shortfall in older adults.
+- **Omega-3** — oily fish (mackerel/salmon/sardines/trout) or flax/chia/walnuts.
+
+## Easy & tasty meals (budget, UK, mostly store-cupboard)
+- **Tuna & lentil salad** (no-cook): tinned tuna + cooked lentils + cucumber/tomato/
+  pepper + feta + olive oil/lemon. ~40g protein, 10 min.
+- **Tofu stir-fry**: cubed firm tofu, golden; stir-fry frozen/raw veg; soy + garlic;
+  serve over rice/quinoa.
+- **Veggie protein chilli**: lentils/beans + tinned tomatoes + peppers/onion + spices.
+- **Mexican chicken stew**: chicken + beans + tomatoes + cumin; serve with rice.
+- **Chickpea curry jacket potato**: chickpeas + tomato + spinach/curry spices, baked potato.
+- **Egg & spinach scramble**: eggs + handful spinach + pepper; wholemeal toast side.
+- **Lentil & veg soup**: red lentils + carrot/onion/pepper/tomato; batch-cook.
+- **Protein pancakes**: 1 scoop whey + oats/egg + milk; berries on top.
+- **Cottage-cheese bowl**: cottage cheese + cucumber/tomato + everything-bagel seasoning.
+- **Prawn & chickpea stew**: frozen prawns + chickpeas + tomato + garlic.
+- **Mackerel mash bowl**: tinned mackerel + sweet potato mash + cabbage/greens (omega-3).
+- **Greek-yogurt pot**: Greek yogurt + berries + nuts/seeds (snack/breakfast).
+
+## Mental & visual acuity (extra health goals)
+Evidence-backed (Harvard, Mayo, NM, AAO/AOA, MIND diet pattern). NOT medical advice.
+- **Brain / memory / focus:** leafy greens (Vit K, lutein, folate, beta-carotene — slow
+  cognitive decline); fatty fish omega-3 DHA (builds brain cells, lowers inflammation);
+  eggs / choline (memory + cell signalling); berries & flavonoids (memory, blood flow —
+  2+ servings/week delays decline); walnuts (ALA omega-3); dark chocolate ≥85% (flavonoids,
+  focus); olive oil (anti-inflammatory healthy fat); whole grains (steady brain glucose);
+  sesame seeds (tyrosine→dopamine); rosemary/peppermint (concentration); stay hydrated
+  (mild dehydration impairs memory). MIND-diet pattern: greens, fish, berries, nuts,
+  olive oil, beans, legumes.
+- **Eyes / visual acuity:** lutein + zeaxanthin (leafy greens, broccoli, peas, corn,
+  EGG YOLK — absorbs better with fat); omega-3 DHA (salmon, mackerel, tuna, sardines —
+  retina health); Vit C + Vit E + zinc + copper (eye antioxidants — overlap with healing);
+  citrus (Vit C). Egg yolk is a top lutein source — keep yolks in the diet.
+- **Practical overlap:** oily fish (mackerel/salmon/tuna) covers omega-3 for brain +
+  eyes + healing; eggs cover protein + choline + lutein; greens cover Vit K/C/K1 + lutein
+  + folate; nuts/seeds cover Mg/Zn/Cu + ALA. These four staples hit all three goals.
+
+## Flavour without cost
+Lemon, garlic, soy, paprika, cumin, curry powder, stock cubes, pesto, fresh herbs,
+chilli, mustard. These keep high-protein meals interesting on a £30 budget.