5 powerful food combinations to boost your brain health – Times of India

Nothing works better than homemade foods like dal (lentils), Khichdi (dish made from rice and lentils) and Palak (spinach) when it comes to brain health. The simple and low-calorie meals can be customised to be low in sodium, unhealthy fats and other preservatives that are usually present in restaurant foods. Excess sodium can lead to various health issues including cognitive decline as research shows that it can lead to poor function of brain cells (endothelial cells).
According to Harvard Medical school, green leafy vegetables like kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.

A plant-based diet can help lower risk of cognitive decline and Alzheimer’s disease, improves focus, mental clarity, boosts mood and emotional well-being, and lowers risk of stroke and other cardiovascular diseases.

Here are 5 powerful food combinations that can improve your brain function:

1. Palak and dal (spinach and lentils)

Spinach has a wealth of amazing nutrients for brain which includes an antioxidant called lutein which is present in the dark leafy green vegetable in abundance. It helps clear toxins from the brain apart from managing age-related mental decline. Lentils have plant-based compounds polyphenols which control inflammation and maintain brain health. Combining these two powerful foods can nourish your brain well.

2. Milk and almonds

Almonds are a storehouse of Vitamin E apart from healthy fats, magnesium and protein, which prevent brain cells from damage and improve cognitive function. They are also a good source of monounsaturated fats. Milk has a wealth of nutrients such as Vitamin D, calcium, and protein. The combination of milk and almonds is not only brain-healthy but also keeps hunger pangs at bay.

3. Eggs and stir-fried vegetables

Eggs are packed with vitamins B6 and B12, folate, and choline, all the essential nutrients for brain function and memory. Choline also plays a role in mood regulation and sharpening memory. Adding antioxidant-rich stir-fried veggies to your meal can provide a nutrient-dense meal that can keep your brain active and agile in the long run.

4. Turmeric and black pepper

Indian curries get their yellow colour from turmeric and in many cases flavour from black pepper. Both the key kitchen ingredients have been used in India and other South Asian countries since ages. Besides adding taste and colour, the two spices have immense health benefits. Various studies have found turmeric and black pepper helpful in boosting brain power too. The compound curcumin in turmeric is a strong antioxidant and has anti-inflammatory, antibacterial and anti-fungal properties. The combo goes beyond awakening taste buds. Black pepper has piperine that aids in absorption of turmeric. Hence this combination is awesome for your brain health.

5. Amla and honey

Honey with boiled and mashed amla makes for a brain and heart-healthy snack. Amla has Vitamin C and antioxidants, which are essential nutrients for brain health. It is also rich in phytonutrients and antioxidants that can sharpen memory and prevent brain cell damage. When paired with honey, it provides a natural energy boost and enhances cognitive function.