Brain healthy foods are at the top of my list these days. Because our daily food choices accumulate positive and negative effects against our overall health, especially our brain.
There’s no denying a fact that brain health tips include many elements of a healthy lifestyle: our food, our daily physical activities, water, vitamins and minerals and other brain health supplements we may incorporate.
Inflammation is the key to our brain cognitive fogginess and decline as we age. Take a quick look at this research data that shows the effects of the oxidative stress on our well-being and our brain, and how we can combat such negative effects with our food choices.
Watch a quick animated illustration of the Effects of Inflammation on the Body
“Over the last decade, remarkable progress has been made to realize that oxidative and nitrosative stress (O&NS) and chronic, low-grade inflammation are major risk factors underlying brain aging.
Accumulated data strongly suggest that phytochemicals from fruits, vegetables, herbs, and spices may exert relevant negative immunoregulatory, and/or anti-O&NS activities in the context of brain aging.”
How to interpret the above is that oxidative stress is one of the major reasons in the age-related brain cognitive decline. However dietary antioxidants, carotenoids, vitamin A, tocopherols (vitamin E) may truly prevent or delay such decline in our brain activity.
And who doesn’t want to stay sharp and on their feet no matter what age or weather outside?
What are Brain Healthy Foods?
Brain does not like a protein as its main food. Brain feeds on sugar and craves amino acids like Omega-3. What makes a huge difference is What Kind of Sugar you are feeding your brain on the daily basis.
“It is only now becoming clear that the consumption of diet rich in phytochemicals can influence neuroinflammation and mediate the activation of signaling pathways, leading to the expression of cytoprotective and restorative proteins.“
Brain healthy foods that fight aging include a powerful variety of fruit, vegetables, berries and spices. Just to grab your attention and to refocus what really works well for the body and its brain, here are potent food choices for every single day of your living:
Obviously, it is just a small sample of the brain health foods, but they show how diverse and delicious our daily recipes can be.
You can celebrate the total taste from the fresh berries like in this Blueberry Pie with Mascarpone Filling
Swipe One the Most Delicious Brain Health Recipes!
Brain health benefits of mushrooms has been knows for some time. They are bursting with antioxidants that reduce inflammation. In addition, mushrooms are rich in vitamin D that is essential for brain health and neuron transmission.
Mushrooms are some of the best vegetarian sources of brain healing ingredients. I try to have a scoop or two of mushrooms every day. I add marinated mushrooms to my salads, drop a scoop of dried mushrooms into my soops, chilis, and side dishes.
This chunky Portobello Mushroom Burger is a marvelous lunch or dinner delight.
Adding sauteed mushrooms to mashed potatoes could make you the best-appreciated gourmet chef in your family.
Here’s one of my favorite easy recipes that is ready within a few minutes.
Portobello Mushrooms Stuffed with Garlic Herb Filling
If you want to incorporate Portobello mushrooms into your brain health diet, you will appreciate the taste and versatility of cooking with them.
Just one tip for this recipe prep. When you wash the mushrooms, do allow them to dry completely. Otherwise, your recipe will be filled with water they will release during cooking. Most of the time, I do not wash the mushroom to avoid the release of extra liquid into the recipe.
Garlic and herbs is one of my favorite additions to the recipes. I make variations of it. You can store the leftovers from this filling in the fridge for a few days.
Garlic adds anti-microbial properties that our intestines need to get rid of pathogens. Eating it every day will boost the functioning of our immune system, as a result of the cleansing of the lymphatic system.
This aromatic and full of vitamins and minerals filling is so delicious! I can use it with any other recipe as a filling or a rub.
Brush the bottoms and the inside of each mushroom with olive oil for them to avoid burning and sticking to the pan. Using a basting brush, it is easy and quick.
Once all the mushroom caps filled with garlic herb filling are lined up on a pan, you can send it to the oven to grill for 5-7 minutes.
This is the beautiful and delicious outcome of a quick grilled recipe.
To boost your brain power with food options, I would recommend to include more of these foods into your daily diet options. The more, the younger your brain will stay.
Portobello Mushrooms Stuffed with Garlic Herb Butter
It is a quick appetizer with aromatic and full of flavor filling. Grilled tomatoes and fresh herbs add a unique luscious flavor in just 20 minutes.
- 8-10 portobello mushrooms washed and dried, stem removed
- 1 cup breadcrumbs or panko
- ½ cup butter (1 full stick) +1 Tbsp for brushing inside mushrooms melted
- 4 cloves garlic finely minced
- 1 tsp dried oregano
- ½ cup fresh parsley finely chopped
- 1 scallion finely chopped
- Coarse salt and fresh cracked pepper
- Cherry tomatoes halved
Preheat your oven to grill/broil settings on high heat. Arrange a rack to the middle of your oven.
Use microwavable bowl (I use glass) to combine butter, oregano, garlic and heat until butter is melted.
Brush the bottoms of mushrooms with the garlic/herb mixture and place them buttered side down on a baking sheet.
In a different bowl, combine breadcrumbs parsley, scallion, salt and pepper, and pour the garlic herb butter mixture into the crumbs. Mix well to combine.
Brush inside of each mushroom with the garlic herb butter mixture. Stuff each mushroom with herbed garlic butter filling and garnish with halved tomatoes.
Grill or broil in the oven until golden for about 5-7 minutes.
Remove from oven, garnish with parsley or other fresh greens and serve immediately.