Top 5 Brain Foods with Recipes

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What we eat affect our bodies in all kinds of ways. Some are obvious, such as weight, muscle composition, and energy levels. However, our diet also affects us in ways that aren’t so visible. Eating a healthy, balanced diet can improve brain function and alertness. In order to keep your brain working at its full potential, you need nutrients like vitamin E, vitamin B, DHA, and essential fatty acids.

These Top 5 Brain Foods with Recipes are brimming with brain-healthy nutrients. Research has shown that including these foods in your diet can help improve short-term memory and cognitive function and may even help prevent age-related diseases such as Alzheimer’s disease and dementia. Check out these 5 brain-healthy foods and clean-eating recipes to learn how to include them in your diet.

1. Blueberries
Rich in vitamins and antioxidants, blueberries have powerful brain-boosting abilities. Several studies have linked blueberries to increased brain function and delayed short-term memory loss. It’s believed that these tiny potent berries improve both learning capacities and motor skills.

Recipes to try:
1. Blueberries with Homemade Pomegranate Syrup
2. Grilled Chicken and Blueberry Salad
3. Blueberry Banana Smoothie

image: https://skinnyms.com/sweet-and-spicy-pecans/

2. Nuts & Nut Butters
Nuts are packed with healthy oils and vitamin E. Vitamin E is one of the most important nutrients for healthy brain function. Recent studies suggest that getting your recommended dose of vitamin E can prevent cognitive decline while aging.

Recipes to try:
1. Sweet and Spicy Pecans
2. Dark Chocolate Nut Clusters
3. No-Bake Almond Cranberry Energy Balls

3. Seeds
Pumpkin and sunflower seeds are great for mental health. They deliver a healthy dose of vitamin E, along with other important brain-healthy nutrients. These seeds are rich in zinc, magnesium, and copper. Seeds are also great for cardiovascular health and keep your organs in top working shape.

Recipes to try:
1. Oats & Fruit Chocolate Chip Granola Bars
2. Cranberry Pumpkin Seed Granola
3. Chili Lime Pumpkin Seeds

4. Salmon and Other Fatty Fish
Salmon is rich in Omega-3s, an essential fatty acid that has been linked to improved mental capacities. Fatty fish also deliver a healthy dose of DHA, which is necessary for proper brain function. Research shows that by incorporating fatty fish into your diet, you may lower your risk of Alzheimer’s and dementia.

Recipes to try:
1. Black Pepper Salmon with Avocado Salad
2. Blackened Sockeye Salmon
3. Smoked Salmon, Feta, and Avocado Salad

5. Leafy Greens
This category includes kale, spinach, lettuce, arugula, and more. Leafy greens are high in vitamin K and vitamin E, both of which are believed to be crucial in maintaining a healthy mind. Studies have shown that people who regularly consume these vegetables tend to have improved cognitive functions.

Recipes to try:
1. Pad Thai Kale Salad
2. Southwestern Kale Chips
3. Spinach Sautee with Pine Nuts and Golden Raisins

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