You are what you eat, so go into the pantry well…. Jai Breitnauer lists six recipes for ultimate brain power
1. Blueberry and banana smoothie
Blueberry’s have long been on the ‘superfood’ list, as they’re low in fat, high in antioxidants, and utterly delish to boot. One US study showed that eating blueberries can even improve or delay short term memory loss. Meanwhile banana’s are known to contain five of the eight vitamins in the ‘B’ group, including B6, which is known to reduce levels of homocysteine in the blood, reducing risk of stroke and even Alzheimer’s disease. See the recipe here.
2. Hot smoked salmon frittata
Full of effective omega-3 fatty acids, oily fish like salmon are an easy and tasy way to boost your brain with your diet. The EPA and DHA fats in fish are ready-made, and therefore easier for your body to use to support brain function, as well as your hearts and joints. This recipe also contains spinach, loaded with nutrients like beta-carotene, proven to help prevent dementia, and eggs – containing choline, a compound that helps maintain healthy brain-cell membranes. See the recipe here.
3. Berried Bircher
The combination of berries and whole grains is a winning formula when it comes to brain health. A 2010 study showed that eating antioxidant rich berries can actually help reverse minor memory problems, while low GI wholegrains release glucose into your system slowly and evenly, helping keep you mentally alert. See the recipe here.
4. Tomato tart
Lycopene is a powerful antioxidant that has been shown to protect against the kind of free-radical damage that causes Alzheimer’s – and it can help you look more youthful too! Just one, average sized tomato gives you more than the necessary daily dose of lycopene. Other sources include watermelon and papaya. See the recipe here.
5. Triple chocolate tart
Yes, you read it right. Boosting your brain isn’t all about virtuous wholegrains and skinny salads. Dark chocolate with more than 70% cocoa contains flavonoids, an antioxidant that has been linked to good brain healthy by research, and also helps lower blood pressure. Other flavonoids sources include red wine and beer! See the recipe here.
6. Mediterranean lamb rolls
One common problem when it comes to learning and memory is iron-deficiency. Including organic and free-range red meat into your diet, like New Zealand Lamb, can improve your cognitive function – just remember the guidelines are 1-2 servings per week. See the recipe here.