Brain Power Recipes

By Arlene Bascom

Your diet can influence not only your body's health, but your brain's health, as well. The brain requires nutrients just like your heart, lungs, or muscles do. Although research linking diet and Alzheimer's is still in its infancy, there are a few important relationships between nutrients and brain health that we do know. Having a nourishing, well-rounded diet gives our brain the best chance of avoiding disease. But which foods are particularly important to keep our grey matter happy?

1. Whole grains: Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy—in the form of glucose. Complex carbohydrates are converted to glucose, the main source of energy for our brains, so by choosing whole grains, which release glucose slowly into the bloodstream, you can keep mentally alert throughout the day.

2. Berries: Evidence accumulated at Tufts University suggests that the consumption of berries (especially blueberries) may be effective in improving or delaying short term memory loss.

3. Dark leafy greens: New studies show that being even mildly iron-deficient affects learning, memory, and attention. Luckily, restoring iron levels to normal also restores cognitive function. Dark leafy greens and beans are excellent sources of iron and have many other benefits for the body, as well.

4. Nuts: A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E (along with leafy green vegetables, asparagus, olives, seeds, eggs, wheat germ, brown rice, and whole grains.)

4. Broccoli: Broccoli is a great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

5. Pumpkin seeds: Just a handful of pumpkin seeds a day will provide your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

6. Tomatoes: There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

7. And more: Other foods you might want to make sure to include in your diet that help feed the brain are avocados, cinnamon, dark chocolate (no problem there!), and any kind of green leafy vegetables, which help keep the whole body healthy, not just the brain!

This article includes recipes using a few of the main brain-boosting foods mentioned above to nourish your noggin!

Banana Wheat Muffins

Whole wheat muffins are a great, healthy addition to a breakfast, but they can be a little dry. Adding mashed bananas to the batter gives them the moisture they need. A handful of chopped walnuts adds just the right crunch, as well as that extra boost to the brain.

3 ripe bananas, mashed

juice of 1 lemon

1/3 c. oil or melted butter

1/2 c. brown sugar

1/2 c. whole wheat flour

1/2 c. wheat germ

1/2 tsp. salt

1/2 tsp. baking powder

1/2 tsp. soda

1/2 c. chopped walnuts

Mash the bananas and juice the lemon. Mix the lemon juice with the mashed bananas and set aside. Cream the oil or melted butter and brown sugar until fluffy. In another bowl, stir together all the remaining ingredients. Add the creamed mixture alternately with the bananas to the flour mixture and stir to combine thoroughly. Carefully fold in the walnuts. Grease muffin tins and fill 2/3 full. Bake at 375 degrees for 12 to 15 minutes.

Broccoli Tomato Salad

Combining garden-fresh tomatoes with broccoli expands the brain nutrients and enlivens this salad with distinctive flavor and eye-catching color.

1 small bunch broccoli, separated into florets

1 medium tomato, cubed

2 green onions, sliced

1/2 c. mayonnaise

1/2 tsp lemon juice

1/2 tsp. tarragon

Cook broccoli in a small amount of water for 5 minutes or until crisp-tender. Rinse with cold water and drain well. Place in a medium bowl with the sliced green onions. Mix the lemon juice and tarragon with the mayonnaise, pour over the broccoli and green onions and stir. Chill for an hour or so to blend flavors, and add tomato just before serving.

Mixed Berry Delight

This fresh dessert is low in sugar and fat but rich in nutrition. Easy to make, and even easier to eat with guilt-free satisfaction.

1 c. fresh strawberries

1/2 c. fresh raspberries

1/2 c. fresh blueberries

2 cups low-fat raspberry yogurt

1/2 c. almond milk (or low-fat milk)

1/4 c. cane sugar

Fresh berries for garnish

 Purée all berries. In a large bowl, whisk together berry purée, yogurt, milk, and sugar until sugar dissolves. Pour mixture into ice cube trays (or other flat pan) and freeze until ice crystals form and mixture is nearly solid. Pour mixture into mixing bowl and beat until fluffy. Pour back into trays and freeze briefly until desired consistency. Serve immediately in decorative serving dishes and garnish with fresh fruit. Note: This mixture also works well in an ice-cream maker. If you have one, simply freeze for 30 minutes, or until ice-cream reaches a consistency you like, and scoop into serving dishes.