(https://blog.hellofresh.com.

au/)

BY GREER (HTTPS://BLOG.HELLOFRESH.COM.AU/AUTHOR/GREER/) /
DINNER IDEAS(HTTPS://BLOG.HELLOFRESH.COM.AU/CATEGORY/OUR-
RECIPES/DINNER-IDEAS-AU/) , OUR RECIPES
(HTTPS://BLOG.HELLOFRESH.COM.AU/CATEGORY/OUR-RECIPES/)
SEPTEMBER 19, 2016

10 BRAIN FOODS EVERYONE

SHOULD BE EATING

N ourish your noggin with these ten nutritious brain foods.

(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/Brain-foods-lentils-memory-boost-hero.jpg)

We all know that food affects how we feel and how we look. But now more
than ever, we’re learning that what we eat affects how we think.
Eating nutrient-dense foods rich in antioxidants, healthy fats, vitamins, and
minerals doesn’t just fuel us in a purely physical way – it help us grow new
brain cells while warding off illnesses such as depression and dementia.

By nourishing our physical brains, we can actually nourish our minds as

well.

Forget bikini bodies – spring’s the perfect time to slot more of these ten
nutritional powerhouses into your diet.

1. Lentils

(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/brainfood-lentils-grains-multicolor-gradient.jpg)

We love lentils! 1 cup of lentils contains a whopping 90% of your daily

recommended intake of folate, a vitamin responsible for regulating DNA
and producing neurotransmitters such as serotonin, dopamine, and
norepinephrine to regulate your mood, sense of pleasure, and clarity. Kate
(https://blog.hellofresh.com.au/our-stories-au/our-team-au/kate-and-juliette/),
our recipe elf and resident vegan, loves their rich hearty flavour. Plus, lentils
are a hefty source of magnesium, a mineral responsible for stimulating brain
growth and controlling blood sugar.

Try: Lentil Rigatoni Bolognese

(https://www.hellofresh.com.au/recipe/detail/556fc041fd2cb9001b8b4569/lentil-
rigatoni-bolognese/)

2. Avocado

(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/avocado3.jpg)

The avocado’s creamy green flesh is full of healthy monounsaturated fats

which help lower blood pressure and support cognitive function. Not only is
it a healthy fat(https://blog.hellofresh.com.au/our-recipes/dinner-ideas-
au/what-is-a-healthy-fat/) of course, but it’s delicious!

Try: Loaded Avocado Toast(https://blog.hellofresh.com.au/our-

recipes/breakfast-ideas-au/avocado-toast/)
3. Salmon

(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/salmon-fish.jpg)

This fatty fish makes us (o)MEGA happy thanks to its high concentration of
nervonic acid (a monounsaturated fat) and omega-3 (a polyunsaturated fat),
both of which help insulate and stimulate brain cells.

When you aren’t getting enough [omega 3 fatty acids], you can experience
fatigue, poor focus, and memory issues. Not only does salmon increase your
focus and allow you to better absorb information, but it can also help fight
depression and anxiety – a fishy friend that’s good to have to be sure.

Try: Parmesan-Crusted Salmon with Potatoes & Green Beans

(https://www.hellofresh.com.au/recipe/detail/55dd560afd2cb94b208b4567/parmesan-
crusted-salmon-with-potatoes-green-beans/)

4. Beetroot
(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/red-beets.jpg)

These deep red root vegetables are chock-full of natural nitrates to boost
blood flow to the brain and improve cognitive performance.

Try: Lentil & Beetroot Salad with Fetta

(https://www.hellofresh.com.au/recipe/detail/56554e964dab718f5c8b4568/lentil-
beetroot-salad-with-fetta/)

5. Rosemary
(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/rosemary-cissors-herbs.jpg)

This bold herb, (which is actually part of the mint family!), is a fragrant
source of antioxidant-rich phytonutrients which help enhance memory and
concentration by facilitating blood flow to the brain.

Try: Rosemary Pork with Fragrant Pear & Prunes

(https://www.hellofresh.com.au/recipe/detail/530d5c66ff604dac6c8b456b/rosemary-
pork-with-fragrant-pear-prunes/)

6. Spinach

(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/spinach-leaves.jpg)

Turns out Popeye was onto something. The high concentration of Vitamin K
in this dark green leafy vegetable ensures your brain receives oxygen and
helps insulate brain cells.

Try: Paneer & Spinach Curry

(https://www.hellofresh.com.au/recipe/detail/55b9abdbf8b25e7f298b4567/paneer-
spinach-curry/)
7. Turmeric

(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-
ssl.com/wp-content/uploads/2016/09/turmeric.jpg)
This super spice(https://blog.hellofresh.com.au/our-recipes/drink-ideas-
au/healthy-turmeric-mango-smoothie/) gets its signature yellow hue from
curcumin, a potent anti-inflammatory ingredient that prevents plaque
buildup in the brain.

Try: Turmeric Chicken with Indian Potatoes

(https://www.hellofresh.com.au/recipe/detail/57ba80b7f31cf13f738b4568/turmeric-
chicken-with-indian-potatoes/)

8. Broccoli
(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/broccoli-1.jpg)

This beloved (well – except by George Bush senior) cruciferous vegetable

(https://blog.hellofresh.com.au/our-stories-au/where-we-eat-au/veggie-of-the-
week-purple-sprouting-broccoli/) is an essential source of choline, a nutrient
that boosts your mood, energy, and focus while improving memory. It has
also been shown to prevent cognitive decline by regulating inflammation.

Try: Herbed Pork & Broccoli Conchiglie

(https://www.hellofresh.com.au/recipe/detail/553857856ced6ed9208b4568/herbed-
pork-broccoli-conchiglie/)

9. Olive Oil
(https://4f7bg01yl3z03jojs41hgo8k-wpengine.netdna-ssl.com/wp-
content/uploads/2016/09/olive-oil2.jpg)

This kitchen staple contains hydroxytyrosol, a phythonutrient prized for its

ability to protect the lining of blood vessels and oxygen supply to the brain.
For an extra nutritional boost, use extra virgin olive oil in salad dressings or
dips.

Try: 3 Healthy Snacks to Satisfy(https://blog.hellofresh.com.au/cooking-

tools-au/cooking-inspiration-au/3-healthy-snack-ideas-to-satisfy/)

10. Yoghurt
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content/uploads/2016/09/yogurt-plain.jpg)

It’s no surprise that fermented foods make for a happy gut, but you may be
surprised to learn that probiotic-rich foods also support brain function. In
fact, bacteria in the gut produces two essential neurotransmitters, serotonin
and dopamine.

Try: Matcha Tea Ice Lollies(https://blog.hellofresh.com.au/cooking-tools-

au/cooking-inspiration-au/matcha-matcha-matcha-5-ways-matcha-tea/)

But be careful: not all yoghurts are made equal. Make sure to avoid the pre-
sweetened varieties at the grocery store and opt for unflavoured types
instead. We promise yoghurt is delicious without all that sugar.

Good luck, brainiacs!

Want to try more healthy recipes?

Get your brain food fix with HelloFresh recipe boxes

I'll try a box

(https://www.hellofresh.com.au/food-boxes/utm_source=blog.com.au&utm_medium=referral)

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