Sometimes, easing what ails you is as simple as enjoying a home-cooked meal. We’ve chosen some of the best ingredients to boost your brain—and created a recipe that shows you just how easy it is to get these foods into your diet.
Foods For a Healthier Brain
Diets high in omega-3 fats (salmon is chock-full of them) are associated with a reduced risk of cognitive decline, Alzheimer’s disease, and dementia.
Dark leafy greens like kale are full of vitamin E, which has been associated with better neurological performance in mice (in a study, they navigated a maze faster), possibly because it protects brain cells from oxidation.
These nuts are packed with polyunsaturated fats, which can help with signaling between brain cells and help the brain grown and repair neurons.
EXTRA-VIRGIN OLIVE OIL
Its antioxidants may help with learning and memory.
Curcumin, the compound that gives turmeric its color, has been shown to help with memory. It also may help protect your brain from the buildup of amyloid plaques, which are associated with Alzheimer’s disease.
Salmon with Kale, Walnut, and White Bean Salad
Treat your taste buds to this elegant meal that takes only 15 minutes to make.
Pat fillets dry with paper towels; sprinkle flesh side with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Cook fillets, skin side down, 3 minutes. Reduce heat to medium; cook 2 minutes. Turn fillets; cook to desired degree of doneness, 1 to 2 minutes.
Whisk together vinegar, turmeric, mustard, honey, remaining 2 tablespoons oil, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper in a large bowl. Add kale and beans; toss.
Divide salad evenly among 4 plates; top each with 1 salmon fillet and 1 tablespoon walnuts.