To preserve your well-being and keep your body always healthy, it is essential to keep an eye on the menu and, thus, understand which foods are really good for your health and should be present in your diet. In this sense, there are foods mentioned nutrients are useful for organ regulation and specific functions of the organism. For example, according to nutritionist Vera Shukumine, some foods strengthen and improve brain functioning!

In addition, the doctor also points out: “It is a fact that our daily habits directly affect our physical and mental health. Therefore, it is worth remembering that, in addition to a healthier diet with nutrients and vitamins, having good habits such as exercising regularly, sleeping well, staying hydrated and avoiding alcohol consumption are essential for good brain function. “

Knowing this, how about taking the first step? Find out below which foods are good for brain health and can’t be missing from your next shopping list!

12 foods that are good for the brain

Broccoli, Cauliflower, Salmon, Soy and Liver

rich in hill, a nutrient that is part of the B complex, this food group is essential for maintaining good cognitive functioning. In addition, it acts on neurological functions and helps in the maintenance of memory!

Fish, soy, flaxseed and avocado

According to Dr. Vera Shukumine.

Peanuts

Nuts are amazing! These dried fruits are sources of protein and healthy fats. Furthermore, they provide alpha-linolenic acidwhich helps protect arteries and lower blood pressure.

green leafy vegetables

Kale, spinach and broccoli are foods rich in vitamin K and minerals such as zinc, selenium, iron and phosphorus. This combination guarantees good reasoning, protects neurons and increases our learning ability!

Red fruits

To keep your memory updated, invest in strawberry, blackberry and cherry! They, like other red fruits, have antioxidant properties, which help keep memory updated.

Food recipes are good for the brain

Now that you know which foods can help you take care of your brain health, why not invest in a menu full of them? The Cooking Guide helps you with delicious recipes ranging from breakfast options, lunch meals to dessert! Take a look below:

homemade strawberry yogurt

Time: 40min (+ 12h in the fridge)

Performance: 10 servings

Difficulty: easy

Homemade Strawberry Yogurt Ingredients:

• 1 liter of skimmed milk
• 1 skimmed yogurt
• 1 strawberry jelly powder
• 1 cup (tea) of water
• 10 drops of liquid sweetener
• Cinnamon sticks to decorate

Method of preparation:

Heat the milk until it is a little more than lukewarm. Add the yogurt, mix well and cover the container with a tea towel. Leave out of the fridge for 12 hours. Dissolve the gelatin in boiling water, mix well and wait for it to cool. Put the milk, gelatin and sweetener mixture in a blender. Blend for a few seconds, pour into bowls and refrigerate.

Blackberry jam

Time: 20 min

Performance: 4 servings

Difficulty: easy

Ingredients for Cranberry Ginger Jam:

• 2 cups of fresh blueberries (fresh)
• 2/3 cup (tea) of sugar
• 1/3 cup (tea) of water
• Juice of 1/2 lemon
• 1 tablespoon of minced ginger

Method of preparation:

Remove the stems from the blackberries and put them in a pan. Add the rest of the ingredients and bring to medium heat, stirring occasionally, until it becomes a jelly. Leave to cool and put in a gravy boat. Serve with cakes, bread and toast if desired.

Salmon with broccoli cream

Time: 45 minutes

Performance: 4 servings

Difficulty: easy

Salmon Broccoli Ingredients:

• 1 1 kg salmon fillet, cut into 4 pieces
• Salt and white pepper to taste
• 4 tablespoons of butter

Cream

• 2 tablespoons of butter
• 1 tablespoon of wheat flour
• 1 and 1/2 cup (tea) of milk
• 1 1/2 cups chopped broccoli (cooked)
• Salt to taste
• 1 box of sour cream (200 g)

Method of preparation:

For the cream, heat a pan with the butter over medium heat and quickly fry the flour. Gradually add the milk, stirring until it thickens. Add the broccoli, season with salt, pepper and mix.

Add the cream, stir and turn off the heat. Reserve. Season the salmon with salt and pepper and fry 2 pieces at a time in a pan over high heat with the butter. Arrange on a serving dish and serve with the cream and rice to taste.

flaxseed salad

Time: 20 min

Performance: 4 servings

Difficulty: easy

Flaxseed Salad Ingredients:

• 4 cups (tea) of washed and dried green leaves such as lettuce and arugula
• 1/2 cup grated carrot
• 1 small red onion, sliced
• 1/2 cup of fresh cheese, cut into cubes

Sauce

• 2 tablespoons of vinegar
• 1 tablespoon of mustard
• 2 tablespoons of flax seeds
• 1 teaspoon of salt
• 6 tablespoons of olive oil

Method of preparation:

In a large salad bowl, distribute the washed leaves and place the carrot, onion and cheese on top. In a glass, put the vinegar, mustard, flax seeds, salt and oil, cover and shake until combined. Drizzle the salad and serve.

soy stew

Time: 20 min

Performance: 6 servings

Difficulty: easy

Ingredients for the soy sauce:

• 2 liters of water
• 1 cube of light vegetable broth
• 3 cups of textured soy protein (PVT)
• 4 tablespoons of olive oil
• 1 red pepper, diced
• 2 seedless chillies, chopped
• 1 diced carrot
• 3 onions cut into 4 pieces
• 1 cup of frozen peas
• 1 cup of green corn
• 1 tablespoon of crushed garlic
• Salt and black pepper to taste
• 1/2 cup chopped black olives
• 3 tablespoons of chopped parsley

Method of preparation:

In a pressure cooker over medium heat, bring the water with the vegetable broth to a boil. Wash the soybeans and put them in the pan. Cook for 5 minutes after pressure starts, wait for all pressure to release and drain. Reserve. In a skillet, over medium heat, heat the oil and fry the bell pepper and bell pepper until golden brown. Add the carrot, onion, pea, corn and garlic. Add the drained soybeans, season with salt, pepper and sauté a little more. Add the olives, parsley and mix. Serve immediately.

Spinach and cauliflower soufflé

Time: 45 minutes

Performance: 6 servings

Difficulty: easy

Spinach and cauliflower soufflé Ingredients:

• 3 tablespoons of butter
• 1 chopped onion
• 1/2 bunch of chopped spinach
• 1 bunch of chopped cauliflower
• 3 cups of milk (tea)
• Salt and black pepper to taste
• 5 eggs (separate egg whites and yolks)
• 1 tablespoon of cornstarch
• 150 g of grated gorgonzola
• margarine to grease
• 100 g of grated Parmesan cheese

Method of preparation:

Heat the butter in a skillet over medium heat and sauté the onion, spinach and cauliflower for 3 minutes. Add half the milk, season with salt and pepper and cook for 3 minutes. In a bowl, mix the remaining milk, egg yolks and cornstarch. Pour into the pan with the sauté and cook, stirring until it thickens slightly.

Turn off, mix with the gorgonzola and let it cool. In a planetary mixer, beat the egg whites with a pinch of salt and gently incorporate them into the soufflé. Transfer to a greased medium refractory, cover with Parmesan cheese and take to a preheated medium oven for 30 minutes.

liver baits

Time: 40min (+ 20min rest)

Performance: 4 servings

Difficulty: easy

Liver bait ingredients:

• 500 g liver, cut into strips (iron)
• Salt and black pepper to taste
• 2 tablespoons of lemon juice
• 2 tablespoons of oil (unsaturated fat)
• 2 crushed cloves of garlic
• 1 small onion, thinly sliced
• 1 chopped seedless tomato
• 1/2 cup of raw spinach
• 2 tablespoons of parsley

Method of preparation:

In a bowl, season the liver with salt, pepper and lemon. Leave to rest for 20 minutes. Put the oil in a pan and fry the liver, when it is golden add the garlic, onion and sauté. Add the tomato and spinach and cook until dry. Sprinkle with parsley and serve.

Tuna and avocado sandwich

Time: 15 minutes

Performance: 4 servings

Difficulty: easy

Ingredients for the tuna and avocado sandwich:

• 1 can of tuna
• 2 chopped green onions
• 2 tablespoons of mayonnaise
• 1 teaspoon of salt
• 1 ripe avocado
• 1 tablespoon of lemon juice
• 4 slices of rye bread without crust
• Lemon slices, avocado slices and parsley for garnish

Method of preparation:

In a bowl, chop the tuna. Mix the chives, 1 tablespoon of mayonnaise and the salt. Cut the avocado in half, peel, slice and sprinkle over the lemon juice. Stuff two slices of bread with the tuna mixture, cover with the avocado slices and spread the rest of the mayonnaise. Close the sandwich with the other two slices and garnish with lemon, avocado and parsley.

Cooperation: Vera Shukumine, nutritionist; And Sami.

+The best content in your email for free. Choose your favorite Earth Newsletter. Click here!

Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.