BRAIN-BOOSTING FOODS AND RECIPES TO SHARPEN YOUR MIND

Brain-Boosting Recipes to Sharpen Your Mind

In your 60s, it’s normal to forget a few things here and there. Though these symptoms are to be expected, there are ways to preserve and even improve your brain’s function. The sooner you get started, the better. One of the best ways is to incorporate brain-boosting foods into your diet.

Here, you’ll discover more ingredients that are known for their brain-boosting abilities, including memory, recall and concentration.

BRAIN-BOOSTING FOODS AND RECIPES TO KEEP THE BRAIN MENTALLY SHARP

1. PENNE WITH BROCCOLI AND CREAMY TOMATO SAUCE

Cruciferous vegetables such as broccoli are rich in vitamin E and folate, which help slow down the rate of cognitive decline. Tomato, meanwhile, is rich in vitamin C and lycopene, which also improve the health and elasticity of the brain. You’ll get all these benefits with this penne pasta with broccoli and creamy tomato sauce. Here’s what you’ll need:

  • 280g whole wheat penne
  • 450g broccoli
  • 1 cup reduced-fat firm silken tofu
  • 2 cups low-sodium tomato sauce
  • 1/2 cup black olives, chopped
  • salt, as needed

Instructions:

  1. Place water in a large pot and bring to a boil. Add the pasta and a pinch of salt. Stir to keep the noodles separated. Cook pasta for 10 minutes or until the noodles are firm to the bite.
  2. Keep 3/4 cup of cooking water and drain the rest.
  3. Steam broccoli for seven minutes or until they’re tender.
  4. Place tofu in a blender and pulse until smooth.
  5. Combine tofu, pasta sauce, olives and cooking water in a medium-sized saucepan. Cook over medium heat. Season with salt and pepper, as desired. Stir until the sauce has heated thoroughly but hasn’t boiled.
  6. Transfer pasta to serving bowl. Add broccoli and then put the sauce on top. Serve.

2. KALE SALAD WITH POMEGRANATE, SUNFLOWER SEEDS AND ALMONDS

Kale is another cruciferous vegetable that’s known for its brain-boosting abilities. These green leafy vegetables have high vitamin E content, which protects the brain membranes from oxidation.

Oxidative stress is a leading contributor of neurodegeneration. Sunflower seeds and almonds also support brain health. If you want to combine these three foods, you have to try this kale salad with pomegranate, sunflower seeds and almonds recipe. Here are the ingredients you’ll need:

  • 1 1/2 cups pomegranate seeds
  • 1/3 cup almonds, sliced
  • 225g kale
  • 5 tbsp balsamic vinegar
  • 5 tbsp red pepper rice vinegar
  • 2 tbsp sunflower seeds
  • 3 tbsp extra virgin olive oil
  • salt, as needed

Instructions:

  1. Remove and discard the ribs and stems of the kale. Cut the kale into smaller pieces.
  2. Place kale, seeds and almonds in a large bowl. Combine all the ingredients.
  3. Drizzle balsamic vinegar, rice vinegar and olive oil on top and continue to toss the kale salad. Season with sea salt, if preferred. Serve.

3. DARK CHOCOLATE WALNUTS WITH SEA SALT

If you want a brain-boosting dessert, you won’t go wrong with dark chocolate-covered walnuts with sea salt. The high concentrations of cacao in dark chocolate help boost brain health and immunity.

Meanwhile, walnuts have more antioxidants and good fats than all the other nuts, which makes it the top choice for improving brain functions. Here’s what you’ll need for this quick and easy brain-boosting dessert recipe:

  • 110g walnut halves
  • 110g dark chocolate chips
  • 1/2 tsp sea salt

Instructions:

  1. Place chocolate chips in a small bowl and heat in a microwave for 45 to 60 seconds.
  2. Once the dark chocolate is smooth and creamy, dip the walnut halves and place on a parchment-lined tray.
  3. Sprinkle sea salt on top.
  4. Refrigerate walnuts for 30 minutes or until the chocolate has set.

Even though cognitive decline is to be expected as we grow older, that doesn’t mean that we can’t do anything about it. By incorporating brain-boosting foods into your diet, you can improve your brain health significantly. So, if you want to improve your memory and concentration, make sure to try these three brain-boosting foods recipes. They’re not only healthy, they’re very delicious, too!

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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