Is it possible to eat for brain health? Research is increasingly finding that there are benefits for your brain when you eat a diet rich in fresh fruits and vegetables, whole grains, beans, nuts, vegetable oils, and fish. These foods help the cells in the brain to remain healthy. An easy rule of thumb to remember is that foods that are healthy for your heart are healthy for your brain too. Eating healthy foods keeps the blood healthy and that means it can transport oxygen to the brain.
Scientists in Canada have produced a brain health guide for adults. In creating the guide they said that “There is increasing evidence in scientific literature that healthy eating is associated with retention of cognitive function.”
American scientists have created a diet designed to ward off dementia by promoting brain health. It features nine foods to eat for a healthy brain and five foods to avoid.
Here are two recipes that use healthy brain foods like whole grains and fresh vegetables, and that can be made in 20 minutes or less.
- 1 cup quinoa
- 2 cups water
- 1/4 cup extra-virgin olive oil
- 2 limes, juiced
- 2 teaspoons ground cumin
- 1 teaspoon salt
- 1/2 teaspoon red pepper flakes, or more to taste
- 1 1/2 cups halved cherry tomatoes
- 5 green onions, finely chopped
- 1/4 cup chopped fresh cilantro
- salt and ground black pepper to taste
Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.
Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.
Combine quinoa, tomatoes, black beans, and green onions together in a bowl.
Pour dressing over quinoa mixture; toss to coat.
Stir in cilantro; season with salt and black pepper. Serve immediately or chill in the refrigerator.
Spinach and Strawberry Salad
- 2 bunches spinach, rinsed and torn into bite-size pieces
- 4 cups sliced strawberries
- 1/2 cup vegetable oil
- 1/4 cup white wine vinegar
- 1/2 cup white sugar
- 1/4 teaspoon paprika
- 2 tablespoons sesame seeds
- 1 tablespoon poppy seeds
In a large bowl, toss together the spinach and strawberries.
In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds, and poppy seeds.
Pour over the spinach and strawberries, and toss to coat.
Let us know how your loved one enjoys the salad. If you’re into our brain health recipe
, you’ll love our heart healthy recipe
 Brain Health Guide