Try Making This Salad for Boosting Brain Health
Typically when you think of salad, you might think of it as a diet food for those wanting to lose weight or de-bloat. Salads are much more than that. Think of the ingredients in salads as preventive medicine for your mind and body. This simple mindset switch can change your whole life and outlook on food.
Please welcome the Brain Boosting Salad, a salad that not only nourishes your body but also supports healthy brain function. For best results, try eating this once a day or every other day. Let’s review the ingredients.
Start off With Spinach
Pour 4 cups of fresh spinach in a large bowl. Leafy greens such as spinach (you can also substitute kale) are rich in brain-healthy nutrients like vitamin K, folate, lutein, and beta carotene. This will help slow cognitive decline.
Add in Avocados
Avocados contain high quantities of monounsaturated fatty acids. Monounsaturated fatty acids help protect glial cells in the brain called astrocytes, which provide support to the information-carrying nerves. They also keep you feeling full longer!
Melted Coconut Oil
The MCTs in coconut oil break down into ketones, which can be used by brain cells for fuel. The idea is that supplying the brain with some extra fuel makes the brain run better. In addition to that, the effects of coconut oil can provide short-term benefits in Alzheimer’s and Dementia patients. Melt 2 tablespoons of coconut oil and distribute over the top of the salad ingredients.
Berries are excellent for brain health because they contain high levels of antioxidants, which are compounds that protect cells from damage by harmful free radicals. Additionally, they change the way neurons in the brain communicate.
These nuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid and polyphenolic compounds. Both omega-3 fatty acids and polyphenols are considered critical brain foods that counteract oxidative stress and inflammation, two drivers of cognitive decline.
You can include flaxseed, soya beans, or pumpkin seeds into your salads as well to give them some extra personality. These fats are important for healthy brain function with their high levels of omega 3.
Top with Your Favorite Dressing
Picking your favorite dressing is the most crucial part of making a salad! Top with your favorite dressing and you are ready to eat your brain boosting salad.