Brain-Boosting Recipes for Sharp Minds

Nutrition recipes /

Spring into a healthier mind! April marks Brain Health Awareness Month, a time to shine a light on the importance of brain wellness.These brain boosting recipes are specifically designed for school going children and older people to boost brainpower, reduce stress, and promote cognitive function.

1.Brain-Boosting Apple and Spinach Smoothie

This healthy apple and spinach smoothie is a perfect choice to overcome or reduce the risk of age related cognitive decline especially in old age and improve overall brain health

Total calories: 300 kcal

Ingredients

– 1 cup sliced apple

– 1/2 cup  spinach

– 1/2 cup unsweetened almond milk 

– 1 tablespoon chia seeds

– 1 tablespoon walnuts

– 1 teaspoon honey

 Method

  1. Add all ingredients to a blender and blend until smooth.
  2. Pour into a glass and serve immediately.

Benefits

  • The healthy apple smoothie contains antioxidants and omega-3 fatty acids that help improve cognitive function and reduce the risk of age-related cognitive decline.
  • The smoothie contains a unique blend of spinach, walnuts and chia seeds that contain anti-inflammatory compounds and help improve overall brain health and the prebiotic fiber in chia seeds may help promote healthy gut bacteria and support overall brain health.

References:

  1. Subash, S., et al. (2015). Walnut extract inhibits amyloid-beta-induced inflammation and oxidative stress in microglial cells. Journal of Alzheimer’s Disease, 44(2), 539-548.
  2. Marungruang, N., et al. (2016). Chia seed supplementation increases gut microbiota diversity and reduces inflammation in obese rats. Journal of Medicinal Food, 19(10), 931-938.

2.Brain-Boosting Recipe: Brain-Healthy Omelette for School going Children

This brain boosting omelette made with fresh vegetables is a good and healthy breakfast option for kids. Choline present in egg enhance cognitive functions in children

Total Calories: 180 kcal per serving

Ingredients

  1. 2 eggs
  2. 1 tablespoon olive oil
  3. 1 small onion, diced
  4. 2 cloves garlic, minced
  5. 1 cup fresh spinach leaves
  6. Salt and pepper to taste.

Instructions:

  1. In a bowl, whisk eggs and set aside.
  2. Heat olive oil in a pan over medium heat.
  3. Add diced onion and cook until translucent.
  4. Add minced garlic and cook for 1 minute.
  5. Add fresh spinach leaves and cook until wilted.
  6. Pour whisked eggs over spinach mixture and cook until eggs are set and fold omelette in half.

Benefits:

  • This brain boosting omelette is an excellent source of choline, a nutrient that plays a crucial role in brain function and development.
  • Choline is converted into acetylcholine in the brain, a neurotransmitter that supports memory and cognitive function.
  • The combination of choline, omega-3 fatty acids, and antioxidants in eggs may help support cognitive function and reduce the risk of age-related cognitive decline.

References:

  1. Zeisel, S. H. (2006). The fetal origins of memory: The role of dietary choline in fetal brain development. Journal of Pediatric Gastroenterology and Nutrition, 43(5), 555-559.
  2. Poly, C., et al. (2011). The relation of dietary choline to cognitive performance and brain health in aging adults. Current Alzheimer Research, 8(5), 564-573.

Important Note:

Incorporating eggs into your diet can provide numerous benefits for brain health. However, it’s essential to consume eggs in moderation as part of a balanced diet.

2.Brain-Boosting Recipe: Brain-Healthy Omelette for School going Children

This brain boosting omelette made with fresh vegetables is a good and healthy breakfast option for kids. Choline present in egg enhance cognitive functions in children

Total Calories: 180 kcal per serving

Ingredients

  1. 2 eggs
  2. 1 tablespoon olive oil
  3. 1 small onion, diced
  4. 2 cloves garlic, minced
  5. 1 cup fresh spinach leaves
  6. Salt and pepper to taste.

Instructions:

  1. In a bowl, whisk eggs and set aside.
  2. Heat olive oil in a pan over medium heat.
  3. Add diced onion and cook until translucent.
  4. Add minced garlic and cook for 1 minute.
  5. Add fresh spinach leaves and cook until wilted.
  6. Pour whisked eggs over spinach mixture and cook until eggs are set and fold omelette in half.

Benefits:

  • This brain boosting omelette is an excellent source of choline, a nutrient that plays a crucial role in brain function and development.
  • Choline is converted into acetylcholine in the brain, a neurotransmitter that supports memory and cognitive function.
  • The combination of choline, omega-3 fatty acids, and antioxidants in eggs may help support cognitive function and reduce the risk of age-related cognitive decline.

References:

  1. Zeisel, S. H. (2006). The fetal origins of memory: The role of dietary choline in fetal brain development. Journal of Pediatric Gastroenterology and Nutrition, 43(5), 555-559.
  2. Poly, C., et al. (2011). The relation of dietary choline to cognitive performance and brain health in aging adults. Current Alzheimer Research, 8(5), 564-573.

Important Note:

Incorporating eggs into your diet can provide numerous benefits for brain health. However, it’s essential to consume eggs in moderation as part of a balanced diet.

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