The human brain, a marvel of nature, is a highly energy-intensive organ that utilises approximately 20 per cent of the body’s calories. It needs brain food to perform optimally.
Throughout the day, it is essential to provide the brain with the right nutrients for its overall health and to maintain optimal concentration and cognitive functions.
In this article, we will discuss some of the best brain foods and offer delicious recipes featuring these ingredients that can be used as guides for dinner preparations.
Table of Contents
1. Oily Fish
Oily fish such as salmon, mackerel, tuna, herring, and sardines are rich sources of omega-3 fatty acids. These essential fats play a crucial role in building and repairing brain cells and boosting memory and general brain health. Here’s a recipe for baked salmon with lemonade you could try for dinner.
Recipe
Baked salmon, spaghetti, sardines, and mackerel with lemonade.
2. Dark Chocolate
Dark chocolate, containing flavonoids, is an antioxidant-rich treat that supports brain health. It helps combat oxidative stress and age-related cognitive decline. Try this delightful dark chocolate berry smoothie.
Recipe
For a dark chocolate berry smoothie, you could make or blend a berry smoothie with dark chocolate for dinner.
3. Walnuts
Walnuts are packed with ALA omega-3 fatty acids, which fight oxidative stress and inflammation. They are also a rich source of micronutrients, vitamin B6, magnesium, melatonin, copper, and manganese. Walnuts are considered critical brain foods that enhance the brain’s cognitive ability.
Recipe
Shredded walnut, coconut, and groundnut candy with Greek yoghurt.
4. 100% Orange Juice
Drinking a glass of 100% orange juice in the morning can provide your body with several brain-supporting compounds, including flavonoids, vitamin C, thiamine, and vitamin B2.
According to a study, citrus bioactive compounds found in oranges can improve general cognition and support brain health, particularly slowing the ageing process. Sip on this refreshing brain-boosting orange smoothie.
Recipe
Orange, pineapple, and apple smoothie with any food of choice.
5. Green Tea
Green tea contains polyphenols and antioxidants that combat oxidative stress, promoting brain health. Enhance your cognitive abilities with a simple green tea.
Recipe
Green tea, honey, and hot or warm water.
6. Mushrooms
Mushrooms are a versatile food that can be consumed on their own or added to other dishes for a more flavoured texture. They are also a great source of copper and niacin, two essential nutrients that your body and brain need to function properly.
Recipe
1. Diced mushroom with okro soup and vegetables.
2. Minced mushrooms with melon and scent leaves soup.
7. Berries
Berries are packed with flavonoid antioxidants that reduce inflammation and oxidative stress. Antioxidant-rich berries that can boost brain health include strawberries, blackberries, blueberries, blackcurrants, and mulberries. Enjoy a berry blast parfait.
Recipe
Strawberries and blackcurrant salad.
8. Whole Grains
Whole grains like brown rice, barley, oatmeal, whole-grain bread, and whole-grain pasta provide essential vitamin E for brain development and memory balance. Maintain a healthy brain by savouring a meal with cashew nuts and milk.
Recipe
Oatmeal, honey, milk and cashew nuts.
9. Coffee
Caffeine in coffee not only boosts alertness but may also, enhance information processing capacity. Start your day with a brain-boosting coffee drink!
Recipe
Coffee, cream, and warm water.
10. Avocados
Avocados are sources of healthful unsaturated fat. They may support the brain. Eating monounsaturated fats may reduce blood pressure. Since we are aware that high blood pressure is linked with decline. Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline. Enjoy a brain-boosting avocado toast this evening.
Recipe
Avocado toast bread.
11. Peanuts
Peanuts are packed with unsaturated fats, protein, and vitamin E. Keep your energy levels up with a peanut butter and banana smoothie.
Recipe
Peanut butter and banana smoothie or peanut and garri.
12. Eggs
Eggs are an excellent source of B vitamins, including B-6, B-12, and folic acid. Kickstart your day with a brain-boosting veggie sauce scrambled eggs.
Recipe
Eggs, carrots, spring onions, bell peppers, tomatoes, veg oils and bread.
13. Broccoli
Broccoli is a nutrient-dense vegetable that contains powerful plant compounds, including antioxidants. It is also an excellent source of vitamin K. Vitamin K is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells. A few studies in older adults have linked a higher vitamin K intake to better memory and cognitive status. Try a brain-nourishing broccoli salad.
Recipe
Broccoli, cabbage, coconut, carrots, cucumber, and salad creme.
14. Pumpkin Seeds
Pumpkin seeds are a great source of antioxidants that protect the body and brain from free-radical damage. They’re also an excellent source of magnesium, iron, zinc, and copper. Each of these nutrients is important for brain health. Boost your brain with the combination of a pumpkin seed and a roasted chicken marinade.
Recipe
Use pumpkin seed oil as chicken and beef marinade.
15. Soy Products
Soybean products are rich in a particular group of antioxidants called polyphenols. They contain polyphenols called isoflavones, including daidzein and genistein. These chemicals act as antioxidants, providing a range of health benefits throughout the body. Enjoy a brain-boosting soybeans milk.
Recipe
Soybeans, sugar, and any flavour of choice.
16. Kale
Kale is a nutritious vegetable that is beneficial for the brain. It is a good source of antioxidants and phytonutrients that are beneficial for the brain. Kale is also rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene, which may help slow cognitive decline and protect the brain. Enjoy a nutty kale-flavoured ice cream dessert.
Recipe
Ice cream, kale, and cashew nuts.
Conclusion
Incorporating these brain-boosting foods into your daily diet can help enhance cognitive function and maintain a healthy brain. Enjoy these delicious recipes and nourish your mind for a brighter, more focused future.
