10 Brain Foods To Add To Your Diet

 

We all know that food affects how we feel and how we look. But now more than ever, we’re learning that what we eat affects how we think (head here to learn about the Food Mood Connection).

Eating nutrient-dense foods rich in antioxidants, healthy fats, vitamins, and minerals doesn’t just fuel us in a purely physical way – it helps us grow new brain cells while warding off illnesses such as depression and dementia.

Our friends at Hello Fresh have suggested some tasty recipes for each brain booster to make adding them to your diet as delicious as it is simple!

 

Nourish your noggin with these ten nutritious brain foods!

 

 

Lentils

We love lentils! 1 cup of lentils contains a whopping 90% of your daily recommended intake of folate – a vitamin responsible for regulating DNA and producing neurotransmitters such as serotonin, dopamine, and norepinephrine to regulate your mood, sense of pleasure, and clarity. Plus, lentils are a hefty source of magnesium, a mineral responsible for stimulating brain growth and controlling blood sugar.

Try: Lentil Rigatoni Bolognese

 

Avocado

The avocado’s creamy green flesh is full of healthy monounsaturated fats which help lower blood pressure and support cognitive function. Not only is it a healthy fat of course, but it’s delicious! Not convinced? Here’s why we’re Avo obsessed!

Try: Loaded Avocado Toast

 

Yoghurt

It’s no surprise that fermented foods make for a happy gut, but you may be surprised to learn that probiotic-rich foods also support brain function. In fact, bacteria in the gut produces two essential neurotransmitters, serotonin and dopamine.

Try: Matcha Tea Ice Lollies

But be careful: not all yoghurts are made equal. Make sure to avoid the pre-sweetened varieties at the grocery store and opt for unflavoured types instead. We promise yoghurt is delicious without all that sugar.

 

 

Salmon

This fatty fish makes us (o)MEGA happy thanks to its high concentration of nervonic acid (a monounsaturated fat) and omega-3 (a polyunsaturated fat), both of which help insulate and stimulate brain cells.

When you aren’t getting enough [omega 3 fatty acids], you can experience fatigue, poor focus, and memory issues. Not only does salmon increase your focus and allow you to better absorb information, but it can also help fight depression and anxiety – a fishy friend that’s good to have to be sure.

Try: Parmesan-Crusted Salmon with Potatoes & Green Beans

 

Spinach

Turns out Popeye was onto something. The high concentration of Vitamin K in this dark green leafy vegetable ensures your brain receives oxygen and helps insulate brain cells.

Try: Paneer & Spinach Curry

 

Turmeric

This super spice gets its signature yellow hue from curcumin, a potent anti-inflammatory ingredient that prevents plaque buildup in the brain.

Try: Turmeric Chicken with Indian Potatoes

 

 

Beetroot

These deep red root vegetables are chock-full of natural nitrates to boost blood flow to the brain and improve cognitive performance.

Try: Lentil & Beetroot Salad with Fetta

 

Broccoli

This divisive cruciferous vegetable is an essential source of choline, a nutrient that boosts your mood, energy, and focus while improving memory. It has also been shown to prevent cognitive decline by regulating inflammation. So, while a lot of people LOVE broccoli (myself included) we also know that there are plenty of haters out there. Perhaps it’s worth giving the little green trees another shot? 

Try: Herbed Pork & Broccoli Conchiglie

 

Olive Oil 

This kitchen staple contains hydroxytyrosol, a phythonutrient prized for its ability to protect the lining of blood vessels and oxygen supply to the brain. For an extra nutritional boost, use extra virgin olive oil in salad dressings or dips.

Try: 3 Healthy Snacks to Satisfy

 

 


 

Rosemary

This bold herb, (which is actually part of the mint family!), is a fragrant source of antioxidant-rich phytonutrients which help enhance memory and concentration by facilitating blood flow to the brain.

Try: Rosemary Pork with Fragrant Pear & Prunes

 

I feel smarter already! 

 


 

What’s your go-to ‘brain food’?

 

 

 

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