Brain food has been a buzz word for decades, and we’re on the lookout for foods that benefit us mentally. Today, we’re drafting up a dinner you can make that’s filled with brain foods.
Dinner is the biggest meal of the day for many. It’s also when many of us overindulge on fatty foods. What if you flipped this on its head? Could you possibly combine several brain foods together for one great meal? We’ll take you up on that challenge.
Wild Salmon
Salmon is one of the best brain foods we’ve come across. When we wrote about smarter snacks, we discovered the value of omega-3 fatty acids, and salmon is full of them! The nutrients in salmon also fight memory loss and illnesses like Alzheimer’s.
One thing that you want to keep an eye out for is what kind of salmon you’re buying. Many farm-raised salmon can have mercury or toxins in the filet. Try finding Alaskan wild-caught for the cleanest, most beneficial meal possible.
Kale
The original superfood is also a top brain food. Kale and other dark leafy greens have a high level of vitamins A and K. As mentioned earlier, vitamin K boosts cognitive function. These vitamins also fight dementia in adults.
Dark leafy greens also contain folate. Folate has a wide range of positive effects on the body. Focusing on the brain, folate fights depression and a host of other mental illnesses.
Avocados
If you haven’t tried avocado yet, it may be time to change that. This fatty fruit offers so many health benefits that we are only now understanding all it offers.
The potassium in avocados lowers blood pressure. High blood pressure is linked with risks of stroke and a decline in cognitive functions. Avocados also have high levels of vitamins K and E, as well as super-nutrient folate.
Dinnertime!
Ready for some recipes that combines these brain foods? Cooking-blog Slender Kitchen has a brain-healthy salad that is filling and delicious.
Slender Kitchen — Salmon, Sweet Potato, and Avocado Kale Salad
If you want something more substantial, take a gander at these two recipes.
The Recipe Critic — Grilled Salmon with Avocado Salsa
Jo Cooks — Kale Salad with Blueberry Vinaigrette (This one combines blueberries and avocados!)
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As we continue to discover the link between our diet or our minds, eating a brain-healthy meal will become as important as a heart-healthy one. We’re now able to build complete meals, where almost all the ingredients are brain foods. As a bonus, these meals are delicious!
Further Reading
AARP — New Study Shows More Links Between Diet and Brain Health
Lifehacker — What ‘Brain Food’ Actually Does for Your Brain
Dr. Axe — 15 Brain Foods to Boost Focus and Memory
