11 Best Brain Foods (With Recipes)

Some foods that are good for the brain are green tea, salmon, pumpkin seeds, dark chocolate, tomatoes and eggs. This is because these foods are good sources of omega 3, flavonoids and catechins, which are bioactive compounds with antioxidant, stimulant and anti-inflammatory properties.

To maintain brain health, it is also important to consume foods rich in vitamins and minerals, as these nutrients have antioxidant action that prevents damage to neurons, improving memory and helping to prevent the development of diseases such as depression, dementia, Alzheimer’s or Parkinson’s, for example.

In addition, you can also use some home remedies that help improve brain health and memory, such as Ginkgo biloba, rosemary and saffron tea.

List of foods that are good for your brain

Some foods that are good for your brain are:

1. Green tea

Green tea contains caffeine in its composition, which improves alertness, improves mood by increasing serotonin levels in the brain, improves memory and increases concentration, which allows you to carry out daily activities with more focus, improving performance.

Additionally, green tea contains flavonoids and catechins with antioxidant and anti-inflammatory properties that protect the brain against damage caused by free radicals and reduce the risk of developing diseases such as Parkinson’s and Alzheimer’s.

How to consume: Drink 2 to 4 cups of this tea per day, using green tea leaves, tea bags or powder. However, green tea should be consumed between meals, as it can reduce the absorption of some nutrients, such as iron and calcium. See how to prepare green tea .

2. Salmon

Salmon is a good food for the brain, as it is a good source of omega 3, a healthy fat that is important for building brain and nerve cells, which are essential for accelerating brain responses, facilitating learning and improving memory.

Furthermore, salmon helps prevent neurodegenerative diseases as it contains proteins and vitamin B12, nutrients that act in the formation and maintenance of cells in the nervous system, helping to prevent diseases such as Alzheimer’s and Parkinson’s.

How to consume: salmon can be consumed raw, baked, smoked, marinated or grilled, 2 to 3 times a week.

3. Dark chocolate

Dark chocolate is rich in flavonoids, catechins and epicatechins, which have antioxidant action, reducing damage to brain cells and stimulating oxygenation of the brain, which can help improve learning and reduce the natural mental decline of aging, especially memory.

Additionally, dark chocolate also increases feelings of well-being because it contains tryptophan, which is an essential amino acid for the brain’s production of serotonin.

How to consume: It is recommended to consume 6 to 10 grams, which is equivalent to one square, of chocolate per day. Ideally, dark chocolate should have at least 70% cocoa in its composition.

4. Pumpkin seeds

Pumpkin seeds are rich in antioxidants such as phenolic acids and flavonoids that inhibit the action of free radicals on brain cells and reduce brain damage. Discover  all the benefits of pumpkin seeds .

These seeds are an excellent source of minerals such as iron, zinc, copper and magnesium, which are important for improving neuron function and learning and memory capacity.

How to consume: pumpkin seeds can be consumed roasted, cooked or toasted, as flour in cakes and breads or in smoothies or juices, for example. The recommended amount of seeds, such as pumpkin seeds, to obtain their benefits is 30 grams per day, which is equivalent to 1 tablespoon.

5. Tomato

Because it contains lycopene and fisetin in its composition, bioactive compounds that have anti-inflammatory and antioxidant action, tomatoes are a good food for the brain that helps reduce neuron inflammation and oxidative stress caused by free radicals.

How to consume: tomatoes are a very versatile vegetable and can be consumed in their natural form, but also processed as paste, soup, juice, sauce, powder or concentrate.

6. Brewer’s yeast

Brewer’s yeast is a good food option for the brain, as it is a good source of B vitamins and minerals, which help improve the conditions for transmitting information from neurons, improving memory capacity.

How to consume: to get all the benefits of brewer’s yeast, simply consume 1 to 2 tablespoons of this yeast per day, mixed in cakes, bread, soups, sauces, yogurt, milk, juices and water, for example.

7. Brussels sprouts

Brussels sprouts are a good brain food because they contain sulforaphane, vitamin C and omega 3, which are excellent antioxidants that help prevent and avoid the death of brain cells.

Furthermore, this cabbage is also rich in minerals, such as phosphorus and iron, which are important for the functioning of neurons, keeping the brain healthy.

How to consume: Brussels sprouts can be cooked, grilled or roasted in recipes such as stews, pasta, salads, soups or risottos.

8. Broccoli

Because it contains flavonoids, vitamin C, vitamin K and glucosinolates with antioxidant action, broccoli is an excellent food for keeping the brain healthy.

Vitamin K, found in broccoli, is also important for the formation of fat contained in brain cells, protecting the cells, keeping the brain healthy, and helping to improve memory.

How to consume: Broccoli can be consumed cooked or raw in recipes such as salads, soups, stews, stir-fries, soufflés, pasta, omelets and pies.

9. Milk

Milk is a good food for the brain because it contains tryptophan, an essential amino acid for the production of serotonin by the brain and which regulates mood, well-being and happiness. Check out all the health benefits of milk .

How to consume: milk can be consumed pure, in smoothies or used to prepare cakes, pies, porridge or desserts, for example.

10. Egg

Eggs are a good source of nutrients related to brain health, including vitamin B6, folate and choline, which are essential for brain development and the formation of neurons, improving their functioning.

Choline is an essential nutrient for the formation of acetylcholine in the brain, which is a neurotransmitter that helps regulate mood and memory.

How to consume: eggs can be consumed daily boiled, scrambled, poached or fried, and eaten plain or added to baked goods, salads or sandwiches, for example. Learn how to consume eggs in a healthy way .

11. Orange

Oranges are rich in vitamin C, a powerful antioxidant that fights free radicals that can damage neurons, which is why this fruit can help improve memory and reduce the risk of Alzheimer’s.

How to consume: oranges can be eaten fresh or added to recipes such as cakes, sauces and desserts. In addition, orange peel is also rich in fiber and antioxidants, and can be used to make teas or added to recipes as zest.

Healthy recipes to boost your brain

Some brain-boosting recipes that are easy to prepare and healthy include:

1. Tomato salad with boiled egg

Ingredients:

• 2 diced tomatoes or 1 cup halved cherry tomatoes;
• 1 boiled egg cut into slices;
• 1 and 1/2 cups (tea) of cooked broccoli;
• 1 tablespoon of roasted pumpkin seeds;
• 1 dessert spoon of extra virgin olive oil;
• Salt and black pepper to taste.

Method of preparation:

In a bowl, place all the ingredients and mix with a spoon. Add the olive oil, pepper and salt to season. Serve immediately. This salad is a great option as a starter.

2. Salmon in orange sauce

Ingredients:

• 4 salmon fillets with skin;
• 400 g Brussels sprouts;
• Juice of 2 oranges;
• 2 tablespoons of olive oil;
• 3 tablespoons chopped fresh chives;
• 2 tablespoons chopped fresh coriander;
• Salt and black pepper to taste.

Method of preparation:

Preheat the oven to 200ºC. Line a baking sheet with aluminum foil or parchment paper. In a bowl, mix the Brussels sprouts, chives, cilantro, olive oil, salt and black pepper. Spread this mixture over the baking sheet. Season the salmon fillets with salt and place them on top of the Brussels sprouts.

Pour the orange juice over the salmon fillets and bake in the oven for about 15 minutes. Serve immediately as a main dish.