Here are some recipes to nourish your brain.
for Dr. Jonathan J. RasouliKeeping your mind sharp doesn’t just happen in the operating room, it can happen in the kitchen as well, says Dr., a board-certified spinal neurosurgeon at Northwell Health.
He shares one of his go-to meals for preventing brain disease thanks to its anti-inflammatory ingredients, and promises it’s also perfect for easy meal prep.
This lentil curry with spinach and turmeric is loaded with proven brain benefits.
“This stew contains turmeric, which is known to potentially prevent dementia, and spinach and lentils, which promote overall brain health,” Rasouli told the Post. She added that it was easy to prepare and “very tasty.”
“Eat a big serving of this on a Sunday afternoon and it will last you all week as a quick snack or meal,” he said.
Lentil curry stew with spinach and turmeric
material:
- 1 cup dried red lentils (fiber and vegetable protein)
- 2 cups spinach (rich in folic acid and vitamin K)
- 1 teaspoon turmeric powder (anti-inflammatory)
- 1/2 teaspoon cumin
- 1/2 teaspoon coriander
- 1 small chopped onion
- 2 cloves of minced garlic
- 1 tablespoon EVOO
- 3 cups vegetable soup
direction:
- Heat olive oil in a pot and fry onion and garlic until fragrant.
- Add turmeric, cumin, and coriander and cook for another minute.
- Add the lentils and broth, stir, and simmer for 20 minutes, until the lentils are tender.
- Add the spinach during the last 5 minutes of cooking.
- A squeeze of lemon will brighten it up.
Benefits for the brain
This lentil stew not only adds some spice to the winter, but also evokes some serious mental acuity.
“They’re hearty, warming, and packed with nutrients that protect against oxidative stress and inflammation, which are key causes of neurodegenerative diseases,” Rasouli says.
One important nutrient: Turmeric, especially its active compound curcumin, has powerful anti-inflammatory properties. a 2018 survey They found that taking daily curcumin supplements reduced the buildup in the brain that is a hallmark of Alzheimer’s disease and improved memory, attention, and mood in older adults.
Curcumin also promotes brain-derived neurotrophic factor (BDNF), a protein essential for memory, learning, and mood regulation. Decreased BDNF levels are associated with symptoms such as: depression and dementia.
Several other ingredients in the stew support overall brain health.
Spinach is rich in nutrients such as vitamin K, lutein, and beta-carotene, which protect brain cells from damage and prevent cognitive decline.
Garlic, widely considered a superfood, contains sulfur compounds. research suggests Protects the brain from disease and aging.
Olive oil can help reduce brain inflammation, which is known to cause cognitive decline.
Lentils also help boost your brain. Just one cup provides 90% of your daily recommended intake of folic acid, a vitamin that helps produce neurotransmitters that regulate mood and mental clarity. The small legume also provides a steady supply of glucose, which provides energy to brain cells.
For those looking to feed their brains even more, Rasouli previously shared her mother’s famous recipes for Mediterranean Quinoa Bowls and Ghomeh Sabzi, a Persian herbal stew.
