Superfoods for A Super You!

Fit Brains Superfoods

You are what you eat! Studies indicate that your brain cells can regenerate even as you age. Food is a key factor in this and there are some great superfoods for your noggin’.

1. Berry Clever

Blueberries protect the brain from oxidative stress, lower the effects of age-related brain diseases, enhance learning capacity and motor skills. Plus this delicious fruit boosts memory. They are super brain food! Throw some blueberries into a smoothie for a healthy, delicious breakfast.

2. Nuttin’ Sharper

Walnuts, the ‘king’ of nuts is chock full of neuroprotective compounds that help motor skills, learning and memory. Its’ antioxidants help fight against the decline of cognitive aging. Munch on a handful of these yummy nuts today!

3. Smarty Fruity

Avocado, is a nutrient-dense fruit, it contains monounsaturated fat which helps blood flow, lowers blood pressure and cholesterol. This superfood is also a great source of omega-3 fatty acids and Vitamin E. Slice some avocados into a salad and give your brain a boost!

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Oatmeal: Brain Health Benefits & Easy Recipe!

Blueberry-Banana-Nut-Oatmeal-02_mini

You probably have heard that oatmeal is an excellent choice for breakfast because it’s healthy, easy to make, and filling…but did you know it’s a brain booster as well? 

Here are some amazing brain health benefits of oatmeal:

  • Shot of Glucose: Oatmeal is a low Glycemic Index food, meaning it doesn’t spike blood sugar. It produces a shot of glucose that your body takes out of the carbohydrates to help your brain function
  • Essential B Vitamins: Research have shown B vitamins reduces the risk of Alzheimer’s disease & brain shrinkage
  • Vitamin E: Experts in the US found the annual rate of functional decline among dementia sufferers was reduced by 19% thanks to a daily vitamin E supplement
  • Selenium: A single serving of oats contains over a quarter of the selenium you need each day to protect brain cells from oxidants
  • Manganese: A single serving of oats contains over two-thirds of the manganese you need each day to help he body process the brain nutrients Choline & Thiamine.

Below is a basic recipe on how to make oatmeal plus some additional toppings you can add that are also super brain foods!

Easy Oatmeal Recipe (+ optional brain-healthy toppings!)

Serves: 2

What you Need:

  • 1 Cup Water (we like to substitute with soy/almond milk to make it creamier!)
  • 1/3 Cup Steel Cut Oats
  • Honey or Brown Sugar

Optional Brain-Healthy Toppings:

  • Berries (e.g. Blueberries, Blackberries)
  • Bananas
  • Cinnamon
  • Nuts (e.g. Almonds, Walnuts, Cashews)
  • Seeds (e.g. Sunflower seeds, Pumpkin seeds)
  • Nut Butters

Putting it all Together:

  1. Bring water (or milk) to a boil
  2. Add oats, reduce heat to low
  3. Stir in a little honey or brown sugar to sweeten
  4. Simmer for 15-20 minutes (or however long the package says) until water is absorbed
  5. Add toppings of your choice & enjoy!

Leave a comment below & let us know how the recipe worked out for you & suggest your own variation!  Check out the Fit Brains collection of recipes, we will add new brain healthy recipes every couple of days so visit often!

RECIPE: Melon Slices with Raspberry Sauce (improves memory, prevents Alzheimer’s, protects vision)

honeydew_melon

Honeydew melon & raspberries are amazing brain foods!  Raspberries contain antioxidants that can prevent inflammation in the brain.  Berry fruits have also been reported to improve memory & motor control.  B-vitamins found in Honeydew melon help prevent or slow down the onset of Alzheimer’s disease.  Honeydew melon also contain an important antioxidant called Zeaxanthin to protect vision by absorbing harmful blue light rays and preventing age-related Macular Degeneration.

Here is an easy & healthy Melon Slices with Raspberry Sauce recipe for a delightful fruity snack! 

Melon with Raspberry Sauce

Serves: 2-4

What you Need:

  • 2 2/3 cups raspberries, unsweetened
  • 3 tablespoons honey
  • 1 teaspoon lemon juice
  • 1/8 teaspoon ground ginger
  • 1 cantaloupe
  • 1 honeydew melon

Putting it all Together:

  • Set aside a few raspberries for garnish.
  • Place the remaining berries in a blender and process until pureed.
  • Add the honey, lemon juice and ginger and process longer.
  • Strain and discard seeds, then set sauce aside.
  • Cut the melons into desired shapes and arrange nicely on a plate.
  • Drizzle with raspberry sauce and top with reserved berries!

Leave a comment below & let us know how the recipe worked out for you.  Check out the Fit Brains collection of recipes, we will add new brain healthy recipes every couple of days so visit often!

RECIPE: Wild Alaska Salmon Kebabs (improves memory & mood)

Salmon kebabs

Another superfood for the brain is salmon.  Salmon is an excellent source of omega 3 fatty acids, which helps the brain function properly and keeps the immune system working.

The brain is mainly fat, and omega 3 fatty acids feed the brain and allow neurotransmitters to flow more smoothly.  Eating salmon will therefore help combat poor memory, and increase positive feelings and thoughts by balancing out hormones.

Here is a creative, brain-healthy, and body-healthy recipe for Wild Alaska Salmon Kebabs.  This recipe is also Low-Carb, Low-Sodium, Sugar-Conscious, Paleo, Dairy-Free, Gluten-Free, and Wheat-Free!  Pair the kebabs with some couscous, quinoa, or side salad and it’ll be a perfect meal!

Wild Alaska Salmon Kebabs

Serves: 4

What You Need:

  • 1 pound wild salmon fillets, cut into chunks
  • 1 zucchini, cut into chunks
  • 1 yellow bell pepper, cut into chunks
  • 1 large red onion, cut into chunks
  • Sea salt and black pepper, to taste
  • 2 cloves garlic, finely chopped
  • 1/3 cup extra-virgin olive oil
  • 3 tablespoons lime juice

Putting It All Together:

  1. Soak wooden or bamboo skewers in water for about 10 minutes prior to grilling.
  2. Place the salmon, zucchini, bell pepper, and onion in a shallow baking dish and sprinkle with salt and pepper, to taste.
  3. Whisk together the garlic, olive oil, and lime juice in a small bowl. Pour the mixture over the salmon and vegetables, toss, and marinate for 15 to 30 minutes.
  4. Preheat the grill or broiler. Skewer the salmon and vegetables, reserving marinade, and grill or broil 5 to 7 minutes, turning once, until salmon is cooked through and vegetables are tender.
  5. While cooking, boil the marinade in a small saucepan for 5 minutes. Drizzle over skewers and serve.

Leave a comment below & let us know how the recipe worked out for you.  Check out the Fit Brains collection of recipes, we will add new brain healthy recipes every couple of days so visit often!

RECIPE: Lemon Garlic Hummus (improves memory & learning)

Hummus for the brain

Hummus is a Mediterranean staple that is rich in B vitamins and Omega-3s, nutrients that are essential to brain health!  Hummus is made out of monounsaturated and polyunsaturated fats, which are healthy fats that will keep your brain nourished and focused.  Hummus is great as a study or work snack as it’ll help your brain remember things easier and stay concentrated.  Hummus also has no sugar and relatively little sodium, which is a bonus to maintaining a healthy diet as well!

Check out this simple & delicious Hummus recipe we have for you below that’ll help keep your brain performing at its best!

Lemon Garlic Hummus

Serves: 1-4

What you Need:

  • 3/4 cup olive oil
  • 3 tablespoons lemon juice
  • 2 cups chickpeas, drained
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • Whole wheat pita bread, cut into wedges

Putting it all Together:

  • In a blender, combine the oil, lemon juice, beans, garlic and salt.
  • Cover and process until smooth.
  • Transfer to a small bowl and serve with whole wheat pita wedges!

Leave a comment below & let us know how the recipe worked out for you.  Check out the Fit Brains collection of recipes, we will add new brain healthy recipes every couple of days so visit often!