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Best Foods to Boost Your Brain and Memory


Kale

Generally, you can’t go wrong by adding as many leafy, green vegetables to your diet as possible! Kale is a prime example of one of these types of veggies, boasting plenty of vital nutrients, like vitamin K, lutein, folate, and beta carotene, which have all been shown to play a role in slowing down the process of cognitive decline (something that naturally takes place as a result of aging.)

Quick recipe: Kale and pineapple smoothie

The best way to eat kale is in the form of a smoothie, especially because it’s easy to “conceal” its flavor this way. If you enjoy the taste of kale, great! Feel free to eat it raw as a snack or in a salad. But if you’re not a big fan of veggies, this is the recipe for you.

Ingredients:

  • 2 cups chopped kale
  • ¾ cup milk (or feel free to use any milk replacement of your choice)
  • 1 chopped frozen banana
  • ¼ cup plain yogurt
  • ¼ cup chopped frozen pineapple
  • 2 tablespoons peanut butter
  • 2 tablespoons honey

Blend together and enjoy!

Berries

Their bright colors are proof of the fact that berries are rich in flavonoids – natural plant pigments known to give your memory a notable boost, according to research conducted at Harvard’s Brigham and Women’s Hospital. All berries are healthy, but blueberries and strawberries, in particular, have been scientifically proven to slow down memory decline.

Quick recipe: Blueberry smoothie

Berries are another type of brain food that can be thrown into a smoothie to create a delicious meal to-go.

Ingredients:

  • 1¼ cup frozen blueberries
  • 1 cup chopped frozen banana
  • ½ a chopped orange
  • ¾ cup milk (or feel free to use any milk replacement of your choice)
  • A sprinkle of flax seeds or hemp seeds
  • 2 tablespoons honey

Blend together and enjoy!

Salmon

Fatty fish, like salmon and mackerel, are high in Omega-3 fatty acids. These healthy fats have been linked to lower levels of beta-amyloid in the bloodstream, which, in turn, can work in your favor to improve overall brain health. This is why salmon is legendary for being one of the best foods for the brain and memory.

Quick recipe: Easy baked salmon

Bake your salmon in the oven to ensure a low-calorie, flavor-packed meal to remember. Don’t be afraid to get creative with a mouth-watering side of your choice, such as lemony green beans, sauteed mushrooms, a colorful summer salad, or steamed broccoli.  

Ingredients:

  • 4 salmon fillets
  • Lemon juice
  • 2 tablespoon extra-virgin olive oil
  • 2 teaspoons finely chopped garlic
  • 1 teaspoon herb blend
  • Salt and pepper to taste

Method:

Grease a baking pan and preheat the oven to 400 degrees. Cover your salmon fillets in the olive oil, garlic and herbs. Finish off with a sprinkling of salt and pepper and a glug or two of lemon juice. Place in the oven to bake for approximately 15 minutes until flaky and opaque.

Walnuts

Most people know that walnuts are chock full of healthy fats and a fantastic source of protein and energy for plant-based diet fans and meat-eaters alike. However, what some aren’t aware of is the fact that walnuts, specifically, have been shown to potentially play a role in memory improvement, according to research conducted at UCLA. There’s evidence to suggest that walnuts are great for heart health, too.  

Quick recipe: Walnut and cinnamon oatmeal

This is an excellent power breakfast with minimal ingredients, sure to keep you full and focused all morning long!

Ingredients:

  • 2 cups rolled oats
  • ½ cup walnuts
  • ½ teaspoon cinnamon
  • 2 cups milk (or feel free to use any milk replacement of your choice)
  • 2 cups water
  • Honey and salt to taste

Method:

Add your oats, milk and water to a saucepan and bring to a boil before turning down the heat and leaving to simmer for five minutes, stirring regularly. Add in a sprinkling of salt and a few dollops of honey just before the oats are done cooking. Scoop into a bowl and garnish with your walnuts and a dusting of cinnamon. Eat and enjoy!

Eggs

Eggs contain lots of B vitamins, like vitamin B-6, B-12 and folic acid. Research shows that these vitamins are linked to slower cognitive decline, as well as helping to prevent brain shrinkage that often takes place as a natural consequence of aging.

Quick recipe: One-pan egg and veg

This recipe is a double whammy, making it effortless to consume your eggs and a good portion of your veggies for the day. It works well as a breakfast, brunch, or lunchtime meal.

Ingredients:

  • 4 free-range eggs
  • Whole wheat bread, toasted
  • 2 teaspoons finely chopped garlic
  • 2 diced spring onions
  • 1 chopped red bell pepper
  • 1 chopped yellow bell pepper
  • 1 chopped zucchini
  • A knob of butter
  • Coconut oil for cooking

Method:

Heat the oil and butter in a non-stick pan and cook the veg over medium heat for around 10 minutes. Next, add the garlic, thyme and spring onions, cooking for a further two minutes. Move the ingredients around to create four little spaces into which you’ll crack your eggs. Cover and cook for five minutes and flip the eggs over if you wish. Serve with whole-wheat toast.

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