Most of us are aware of the diet choices beneficial for the heart and waistline, but what should one eat to bolster brain health?
In honour of World Alzheimer’s Month this September, The Gift Of Oil’s food maestro Phil Bianchi has divulged six nutritious gems that could sharpen your cognitive functions and fend off Alzheimer’s.
The ultimate brain-boosting foods to combat Alzheimer’s
Nuts
Phil remarked: “Eating nuts regularly is known to be good for the brain. The superfood is linked to better cognitive function, enhanced memory, learning and attention capacity. This is because nuts contain fatty acids, vitamins, minerals and antioxidants which have essential roles in many aspects of brain health. They are a great anti-inflammatory food, and some research has also suggested that a regular consumption of nuts and seeds can help to prevent or slow down age-related cognitive decline.”
Olive oil
Phil told Gloucestershire Live: “Alzheimer’s disease is one of the most common neurodegenerative diseases across the globe. However, it has been found that Alzheimer’s disease rates are lower than average in Mediterranean countries, which may be related to the presence of extra virgin olive oil in the popular Mediterranean diet, it’s no wonder that so many nutritionists swear by it! Numerous studies have shown that oleocanthal interferes with the aggregation of Amyloid beta protein in the brain which is found in people with Alzheimer’s disease the most common form of dementia.”
Leafy greens
Phil extolled the virtues of leafy greens, saying: “Leafy greens are considered power foods for many different health related issues. We all know that eating our greens is important, but a large benefit of including these in your diet is that they can boost cognitive function, which includes memory, decision-making abilities, mental response time, and mood. This is due to the antioxidants as well as other minerals and vitamins found in greens. Simple additions of spinach and kale to pastas, curries, and even smoothies could help protect the brain from diseases such as Dementia and Alzheimer’s.”
Chocolate
When it comes to satisfying sweet cravings with some health benefits, Phil remarked: “It’s okay to eat more chocolate? Say no more! Flavonols in dark chocolate have a positive impact on brain function, including better reaction time, visual-spatial awareness and stronger memory. Though research is ongoing, one reason for this may be that flavonoids increase blood flow to the brain, and in turn benefit overall brain health.”
Eggs
And on the topic of eggs, Phil said: “Eggs offer a whole host of amazing nutrients, from complete proteins, iron, and numerous vitamins, eggs are a definite superfood. As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells. An easy food to incorporate into any diet, eggs are an all-rounder when it comes to health benefits.”
Phil’s recipe for a brain health-boosting shakshuka
This recipe is perfect for any meal of the day and even includes a touch of chocolate for dessert, making it an ideal brain health diet.
Ingredients
Olive oil
1 red onion
1 red chilli
1 garlic clove
Coriander
2 cups of spinach
1 tbsp tomato puree
2 x 400g chopped tomatoes
1 tsp paprika
Small piece of dark chocolate
Toasted pine nuts
4 medium-sized eggs
Method
Start by preheating your oven to 190C/Fan 170C. In a frying pan, heat the olive oil and gently soften the onion and garlic.
Next, add the paprika, tomato puree, and chopped chilli, followed by the chopped tomatoes, dark chocolate and spinach. Cook this mixture over high heat for about 45 minutes until it thickens.
Season with salt and pepper.
Transfer the mixture into an ovenproof pan. Create 4 hollows using the back of a spoon and break the eggs into them.
Bake in the oven for 10 minutes. Alternatively, you can cover the pan with a lid and cook over a low-medium heat for 710 minutes until the eggs are cooked.
Finish off by sprinkling toasted pine nuts and a handful of coriander on top before serving.
