Best Food to Nourish Our Brain

Best Nutrition to Nourish Our Brain

It’s paramount to be aware of the best food to nourish our brain. It is responsible for the entire nervous system, functioning of thought, memory, emotions, language, cognition and learning.

The word cerebrum comes from Latin. Being its Indo-European root ker, head, at the top of the head, and brum, to carry. In other words, that which is carried on top of the head. Its function is to keep centralized control over the rest of the body.

The brain of an average human being has in its cortex, the most significant area, 10 billion neurons. The entire brain contains between 86 and 100 billion neurons.

The brain acts similarly to a symphony orchestra, interacting with several areas at the same time. And when one brain area is damaged, another can partially replace its functions. Its proper functioning is, without a doubt, vital to a successful and happy life.


Brain Nutrition

If you want to work smarter, you must eat smarter. Feeding the brain with the right food can make the difference in thinking, having a good memory, and enjoying a balanced state of mind.

There are few foods that can improve concentration, memory, coordination, and cognitive levels and maintain alertness.

To function efficiently, the brain needs energy from carbohydrates and premium nutrients and enough oxygen.

All foods contain essential raw materials for brain tissue, although certain mental faculties require more particular nutrients.

A healthy diet for the brain and the improvement of its cognitive functions consists of unsaturated fats, wholemeal foods, vegetable fiber, vitamins, minerals, antioxidants, and high-quality proteins, preferably from fish and poultry.

In general, dark-colored fruits and vegetables have the highest levels of natural antioxidants.

Fish, especially bluefish, provide omega-3s.

All vitamins in general, such as vitamins E and C. Vitamin B12 and folic acid, are also necessary for the brain. A healthy diet will help to absorb them better, and the elements needed to be used by the metabolism effectively.

Fiber helps to slow down the absorption of food. Therefore, it helps the brain to receive consistent and adequate proportions of glucose.

Vegetables help with memory. They should be eaten al dente, after a few seconds in boiling water without softening them too much as they lose their properties.

A brain-healthy diet should contain little or no saturated fats, trans fats, cholesterol-rich foods, refined carbohydrates, and industrial products rich in artificial chemicals such as dyes, preservatives, and flavorings.

Another form to nourish the brain and increase its performance is to keep it away from highly toxic substances such as tobacco, alcohol, or drugs that affect the brain and almost all its vital functions.

A brain-healthy diet is most effective when combined with mental and physical activity as well as social interaction. Those who eat a healthy diet have more vigorous cognitive health than those who are careless about their diet.


The Best Foods to Nourish Our Brain

Among the main foods ideal for adequately nourishing our brain and its diverse combinations are low-fat meat, fish, especially bluefish, skinless chicken, and eggs.

We have the olive oil, and concerning dry fruits, healthy fats from seeds such as sesame, nuts, hazelnuts, almonds, pistachios, chestnuts and peanuts.

Green leafy vegetables such as spinach and broccoli, tomato, pumpkin, and avocado. Fruits in general, spices such as onions, legumes, whole grains, dark chocolate, milk, and skimmed yogurt.


Recipes to Nourish Our Brain

Baked Salmon with Butter and Lemon


1 1/2 pounds of Salmon
1/4 cup of butter
4 Parsley sprigs
1 tablespoon Honey
1 Lemon
Juice of 2 lemons
Salt and pepper to taste


  1. We’re going to need a salmon loin that’s clean of bones and skin.
  2. In a small bowl, we put the parsley leaves, finely chopped. Add the juice of 2 lemons and a spoonful of honey. Mix everything.
  3. Melt the butter in the microwave. When it is ready, add it to the previous preparation and mix it well.
  4. Cut the other lemon into slices and set aside.
  5. Preheat the oven to 350º.
  6. Cover a tray with aluminum foil so that the juices remain in it during cooking. Season the salmon and place it on the tray.
  7. With a silicone brush, paint the salmon back with the mixture we had prepared on both sides.
  8. We end up putting the lemon slices on both sides of the salmon.
  9. Put the tray in the oven and cook for about 20 minutes or until the fish is to your liking.
  10. Five minutes before the end of the cooking time, we put the grill to make a little crust on the corners.
  11. Take it out of the oven and serve it hot.


Spinach Croquettes


3/4 pound of spinach
1 onion
2 eggs
1/2 cup whole wheat flour
1 1/2 cups grated Parmesan cheese
Virgin olive oil
Salt and pepper to taste


  1. Remove spinach stems, wash and dry thoroughly. Cut into very fine julienne and place it in a bowl.
  2. Peel the onion, cut it finely and add it to the spinach.
  3. Add the beaten eggs and the flour previously sifted, and the parmesan cheese.
  4. Mix well until all the ingredients are well incorporated.
  5. Season with a pinch of salt and pepper.
  6. In a frying pan at medium-low heat, add a little virgin olive oil, place portions of the preparation the size of a soup spoon.
  7. If you want to give more shape to the croquettes, work them with both hands.
  8. Cook on both sides until golden brown. Remove and place on a plate with paper towels.

Ingredients of the Dressing for the Croquettes

12 basil leaves
2 tablespoons of virgin olive oil
1 garlic clove
Juice of half a lemon
1 cup tomato puree
Salt and pepper to taste


  1. Slice the basil and garlic finely.
  2. Stir with the rest of the ingredients in a bowl, and the dressing is ready to wet the croquettes.


Sesame Seed Dressing


1 cup sesame seeds
1/4 cup of virgin olive oil
Juice of 2 lemons
1 teaspoon of pepper
1 pinch of salt
1 teaspoon ginger powder
5 fresh basil leaves
A small sprig of rosemary


  1. Put the sesame seeds to hydrate in water. Leave them overnight.
  2. Put them in the blender glass with the oil, lemon juice, pepper, salt, ginger, basil leaves, and rosemary.
  3. Blend everything and pour it into a saucepan.

Ideal for salads and steamed vegetables with lots of nutrients for the brain.

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