If you desire to have a healthy and vibrant life, then nourishing your brain is very important. However, we tend to often overlook it. As the epicentre of our cognitive functions, the brain needs extra care.
Eating nutritious food will not only help you in building and repairing brain cells and reducing stress but can also delay Alzheimer’s disease.
Here are a few brain foods that support its healthy gfunctioning.
5 Best brain-nourishing foods & simple recipes
Where there are no magic pills to prevent cognitive decline, there are foods that, if taken on a regular basis, can delay Alzheimer’s disease. Here is a list of five foods that will help you build and repair brain cells and reduce stress.
1. Nuts and seeds
Credits: pixabay
• Almonds help improve memory, and pistachio oils help preserve fatty acids and prevent inflammation.
• Not only these, but nuts such as walnuts and cashews contain protein and fatty acids and so do sunflower and pumpkin seeds.
• Therefore, nuts and seeds are one of the major sources of protein for our body.
Easy energy bar recipe
Ingredients:
Rolled oats, walnuts & almonds, pumpkin seeds and chia seeds, almond butter and honey. Vanilla and salt for added flavour
How to make it:
• Toast the oats and mix the dry ingredients.
• Add the toasted oats, nuts, seeds, and salt to a bowl and mix well.
• Heat almond butter and honey in a saucepan until they start to bubble.
• Mix all the ingredients together in the saucepan and stir it continuously until the mixture is evenly coated and slightly sticky.
• Now, take a baking tray and put parchment paper in it.
• Apply a thin layer of butter and pour the mixed ingredients in it.
• Press the mixture well and refrigerate it.
• After a few hours, take it out from the fridge and cut it evenly in the shape of a bar.
2. Oats
Credits: pixabay
• Add oats to your breakfast routine, as they not only help in weight management but are also good for energy.
• It contains sugars that are released slowly into the bloodstream for long-lasting energy levels.
• Since oats are also rich in Vitamin B and antioxidants, they can reduce oxidative stress in the brain.
iDiva recommends: MYFITNESS Rolled Oats – Rich in Protein & Fibre (100% Natural Grain)
Credits: MYFITNESS
• The rolled oats by MYFITNESS are made from 100% natural grains.
• It is rich in protein and fibre.
• Packed with gut-friendly fibre, energy-boosting carbs, and antioxidants, each spoonful delivers amazing taste and nourishment.
Buy here
Easy oats upma recipe
Ingredients:
Rolled oats, onion, mixed vegetables, green chilli, water, salt, oil, mustard seeds, urad dal, chana dal, nuts, curry leaves
How to make it:
• Chop vegetables of your choice and onion finely and slit green chillies.
• Roast Urad dal, chana dal and nuts.
• Heat oil in a pan and add mustard seeds, chilli and curry leaves.
• Now, add onion and fry until transparent.
• Add vegetables and fry in medium flame for 2 minutes.
• Add salt as per your taste.
• Add the oats and mix well for a minute.
• Add half a cup of water and mix well and cook covered for 2 minutes.
• Now, open the lid and sprinkle some water and turn off the flames after 2 minutes.
• Your upma is ready. Serve it hot!
3. Green, leafy vegetables
Credits: pixabay
• Leafy vegetables, such as kale, spinach and broccoli are rich in Vitamin K, lutein, folate, and beta carotene.
• Intake of green vegetables can help you sharpen your memory.
Easy sauteed greens recipe
Ingredients:
Olive oil, chopped leafy greens of your choice, garlic, dry white wine, red pepper flakes, lemon juice, salt and black pepper to taste
How to make it:
• Heat oil in a pan over medium-high heat.
• Add the greens and let them wilt.
• Once wilted, add an additional 1 tablespoon of oil and the garlic.
• Saute for 30 seconds or until fragrant.
• Add the white wine and let it cook out.
• Add the lemon juice, red pepper flakes, and season with salt and pepper.
• Serve it hot.
4. Quinoa
Credits: pixabay
• Quinoa is rich in complex carbs, iron and Vitamin B.
• Complex carbs help steady the supply of energy in the body.
• Iron helps blood oxygenate the body.
• Vitamin B helps the brain in storing memories.
Easy kale quinoa salad recipe
Ingredients:
Tomato juice, quinoa, chopped onion, olive oil, minced garlic clove, red pepper flakes, chopped fresh kale, pine nuts, dried currants, balsamic vinegar, lemon juice, grated lemon zest, salt, pepper, water
How to make it:
• In a saucepan, add water and tomato juice and bring it to a boil.
• Add quinoa, simmer the heat and cover it with a lid.
• Remove it from the heat after the liquid is absorbed.
• Now, in a pan, saute onion in oil.
• Add garlic and pepper flakes and cook for a minute.
• Add kale and cook it until wilted.
• Stir in pine nuts and currants; cook until kale is tender.
• Add vinegar, lemon juice, zest, salt and pepper.
• Cook it for another two minutes.
• Remove from the heat and stir in quinoa.
• Serve at room temperature.
5. Fatty fish
Credits: pixabay
• Fatty fish is a source of omega-3 fatty acids.
• Brain uses omega-3s to build brain and nerve cells.
• These fats help the brain in learning and storing memory.
• Ideally, one should eat fish at least twice a week.
• Salmon, cod, canned light tuna, and pollack are few of the best varieties of fish with omega-3 fatty acids.
Easy kale quinoa salad recipe
Ingredients:
Honey, low-sodium soy sauce, lemon juice, red pepper flakes, extra-virgin olive oil, salmon fillets, salt, black pepper, minced garlic cloves, lemon
How to make it:
1. Add honey, soy sauce, lemon juice and red pepper flakes in a bowl and mix it well.
2. In a saucepan, heat two tablespoons of oil over medium-high heat.
3. Add salmon skin-side up and season with salt and pepper.
4. Cook salmon until deeply golden from both the sides.
5. Add garlic and cook for a minute.
6. Now, add the honey mixture and cook until the sauce is reduced by one-third.
7. Garnish with sliced lemon and serve.
Social and lead images credits: Maddock Films, T-Series
