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Get Your Daily Dose of Brain Fuel With These 5 Foods

June 11, 2021

Get Your Daily Dose of Brain Fuel With These 5 Foods

When it comes to having an overall healthy body, eating healthy is the first step. After all, what you eat is what your body uses for fuel and repairs. Of course, this applies to your brain as well. 

Just like there are specific foods that can boost immunity, keep us looking young, and help us sleep better, foods can also benefit the organ between our ears.

Here are the 5 best foods you can eat to maximize brain health and supercharge brain function. We also included recipes you can try right away!

1. Fatty fish

These are your salmon, sardines, trout. About 60% of your brain is fat, and half of the fat is omega-3. The best source of omega-3 fatty acids is fatty fish. Omega-3 is used to build brain and nerve cells. Fatty acid is also critical for memory and learning.

Check out this Super Simple Salmon Recipe. It’s guaranteed to be tasty and easy to prepare with just a handful of ingredients. 

Time needed: 15 minutes

Servings: 4

Ingredients

  •  1 tablespoon garlic powder
  •  1 tablespoon dried basil
  •  ½ teaspoon salt
  •  4 (6 ounces) salmon
  •  2 tablespoons butter
  •  4 lemon wedges

Instructions

2. Coffee

Many people love coffee, and these people are more likely to age with grace when it comes to brain health and function. Coffee has been cited to reduce the risks of brain-related memory problems. It can also keep you focused, alert and may even improve your mood. 

Check out this Vanilla Almond Coffee recipe. As with anything coffee-related, it doesn’t look fancy, but it tastes like it. You might find a new way to love having that extra cup in the morning or the afternoon.

Time needed: less than 5 minutes

Servings: 1

Ingredients

  •  1 pound ground coffee
  •  2 tablespoons almond extract
  •  2 tablespoons vanilla extract

Instructions

3. Blueberries

Blueberries are rich in antioxidants and have been cited to help manage stress and lower the risk of brain problems related to aging. Experts also say blueberry consumption can lead to better memory.

Try this Healthy Blueberry Muffins recipe. These muffins have a golden finish on top and fluffy and moist on the inside. The best part? They’re filled with that fantastic jammy blueberry flavor.

Time needed: 35 minutes

Servings: 12

Ingredients

  •  1 ¾ cups plus 1 teaspoon white whole wheat flour or regular whole wheat flour
  •  1 teaspoon baking powder
  •  ½ teaspoon baking soda
  •  ½ teaspoon fine sea salt
  •  ¼ teaspoon ground cinnamon (optional)
  •  ⅓ cup melted coconut oil or extra-virgin olive oil
  •  ½ cup honey or maple syrup
  •  2 eggs, preferably at room temperature
  •  1 cup plain Greek yogurt*
  •  2 teaspoons vanilla extract
  •  1 cup (6 ounces) blueberries, fresh or frozen
  •  1 tablespoon turbinado sugar (also called raw sugar), for sprinkling on top

Instructions

4. Curcumin

The active compound in turmeric is curcumin, one of the most potent anti-inflammatory substances in nature. Some studies show curcumin can help benefit memory, boost mood, and help the brain produce more brain cells. 

Here’s a curcumin recipe that’s not curry. It’s a beverage! This Ginger-Turmeric Herbal Tea combines the anti-inflammatory properties of both ginger and turmeric. It’s not only healthy but also tasty!

Time needed: less than 5 minutes

Servings: 2

Ingredients

  •  2 cups water
  •  ½ teaspoon ground turmeric
  •  ½ teaspoon chopped fresh ginger
  •  ½ teaspoon ground cinnamon (Optional)
  •  1 tablespoon honey
  •  1 lemon wedge

Instructions

5. Broccoli

We all know broccoli is already a superfood, but for the brain particularly, its vitamin K content can help form what we call sphingolipids. Sphingolipids are a type of fat that is packed densely into our brain cells. Researchers have also cited the memory benefits of high vitamin K levels.

This amazing Broccoli and Cheese recipe is easy to make and quick to cook! Enjoy the health benefits of broccoli with the familiar and comforting taste of your favorite cheese.

Time needed: 8 minutes

Servings: 4

Ingredients

  •  1 1/2 pounds fresh broccoli, stem on (about 3 large heads or 6 heaping cups florets)
  •  3 tablespoons olive oil
  •  1/2 teaspoon kosher salt
  •  2 tablespoons grated Parmesan cheese (the powdery kind)
  •  1/2 cup shredded cheddar cheese

Instructions

Takeaway…

Keeping our brain as healthy as possible should always be at the top of our health priorities. One of the best ways to keep the brain as healthy and well-functioning as possible is by eating foods rich in nutrients known to benefit brain health and function. 



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