Brain food recipes

 

In my previous post , I had explained the benefits of brain foods. Fruits and vegetables which are anti-inflammatory, rich in antioxidants, and Omega 3 fatty acids are nourishing to the brain.These are explained in detail below:

1.Cereals such as wheat germ,brown rice and oats are packed with the necessary vitamin B and antioxidants.

2 . All the vegetables especially cabbage are rich in antioxidants.

3.Fruits- blue berries,citrus fruits are rich in antioxidants.

Avacado- is rich in folate and Omega 3 fatty acids 

4.Nuts-almonds and walnuts are rich in Omega 3 fatty acids and protein.

5.fish-salmon rich in Omega 3 fatty acids.chicken is rich in protein.

6.Dark chocolate rich in antioxidants.

7. Coffee in moderation . Rich in antioxidants.

8. Soyabean is rich in protein s and anti oxidants.

9. Probiotic like yogurt,fermented food are anti inflammatory.andbrich in Vitamin B 12 and anti oxidants.

10.Prebiotic like banana, onion and garlic are rich in antioxidants.

11.water- since 80%of the brain is made of water, it is important to keep it well hydrated.

When we advice brain nourishing food to a child , it should be healthy and tasty so that the child will readily accept it. Hence it is challenging to advise proper diet which a child will happily indulge in. For this reason , I had a discussion with my PG students. And I took inputs from them regarding the brain nourishing recipes. Our PG students came up with some innovative interesting recipes which the children will eat. They are as follows.

 Brain food recipes:

1. Fruits juices using blue berries / citrus fruits without adding sugar or minimal sugars

2. Dr Chhavi Rosha:Pancakes using oats, almonds, walnuts ,banana and jaggery.

3. Dr Chhavi Rosha:Brownies using whole wheat flour or oats, banana,walnuts and dark chocolate.

4. Avacado Salsa: Avacado, tomato, onion, olive oil or any vegetable oil, lemon juice,salt and pepper.

5. Dr Vrushali Hake:Soya Dosa:Rice – 1 cup,Soybeans (soaked overnight) – ¼ cup,Udad dal – ¼ cup,and salt.Grind all into batter, ferment it. And prepare soft dosas.

6. Oats Rice Water Soup :1 tablespoon oats powder,1 cup rice water( supernatant liquid got after cooking rice),pinch of salt . Boil them together (optional, only for >1 year)

7. Dr Pratidyna Khade: soya cutlet: using soya chunks, potato, grated carrot, salt, pepper, onion and garlic.

8. Dr Pratidyna and Dr Saurabh:Moringa soup: pulp of boiled drumsticks ,water, salt and tempering with jeera, mustard, turmeric, onion and garlic.

9. Dr Saurabh Bagal: boiled chicken omlet.Ingredients -boiled chicken, 2 eggs,tomato, onion, salt and black pepper.

10. Flavoured lassi: curd, jaggery or sugar, strawberry/mango etc.

11. Dr Vrushali Hake:Dry fruit Lassi. Using curd, sugar/ jaggery, almond powder/ dates paste.

Don't s: 

Processed food, junk foods, canned fruits, added sugars. High calories food.

Sitting idle without any exercise.

Brain foods-a fact or a myth?

 

   Brain is a vital organ,one amongst many organs in our body .Just like different parts of a body need specific nutritious diet for its nourishment ,growth and repair e.g muscle growth requires high protein diet .Similarly, brain also requires certain specific foods to function at its best.

   What are brain foods?These are special foods rich in PROTEINS( essential amino acids), FATS especially omega 3 fatty acids and essential VITAMINS.By indulging in these brain foods the brain will function optimally.

      Are these brain foods different to what we eat in a regular diet ? The answer is yes and no. Many of the cereals, vegetables and fruits which we eat regularly ,also boost the brain functioning. But there are certain specific cereals, vegetables which are packed with some or all of the essential amino acids . These essential amino acids,fats and vitamins are very important for the superior functioning of the brain. Fruits which are rich in antioxidants reduce oxidative stress in the brain and hence prevent neuronal damage or death of neuronal cells.some of the nuts are rich in Omega 3 fatty acids, vitamin E and antioxidants. Fish such as salmon are rich in Omega 3 fatty acids. All these foods are very nourishing for the brain and help in the better functioning of the brain.  

   Essential amino acids are crucial for the synthesis of neurotransmitters, which facilitate communication between neurons. Healthy fats, particularly omega-3 fatty acids, are integral components of neuronal cell membranes and play a key role in maintaining neuronal integrity and synaptic plasticity. Vitamins such as B-complex vitamins, vitamin E, and vitamin D support energy metabolism, neuroprotection, and cognitive function.

    Fruits rich in antioxidants help reduce oxidative stress in the brain, thereby preventing neuronal damage and death of nerve cells. Oxidative stress is a major contributing factor in neurodegenerative processes, and antioxidant-rich foods play a protective role in preserving brain health.

    Nuts and seeds are excellent sources of omega-3 fatty acids, vitamin E, and antioxidants, all of which are beneficial for brain nourishment. Similarly, fatty fish  are rich in omega-3 fatty acids and are known to support memory, concentration, and overall cognitive function.

   In summary, a healthy brain-supportive diet should include a balanced combination of cereals, green leafy vegetables, lean meats, fruits, and probiotics. In addition, the regular inclusion of nuts, and prebiotic foods a few times a week helps promote a healthy gut-brain axis, thereby contributing improved cognitive and neurological functioning. Adopting such a nutrient-rich and balanced dietary pattern supports the brighter and more efficient functioning of the brain throughout our life.

So, it is not a myth. Brain needs to be taken care of like any other organ of our body.