Curious about eating according the MIND diet? Try these 5 Anti-Inflammatory Recipes that incorporate brain-boosting ingredients like berries, salmon, avocado, kimchi, and turmeric.
When it comes to brain health, there are certain key nutrients to include in your diet. Anti-inflammatory nutrients like Omega-3 fatty acids, antioxidants, and fiber are essential to maintaining mental flexibility long into old age. Dr. Daniel G. Amen’s MIND diet is based on minimizing major risk factors that threaten brain health. Read more about the BRIGHTMINDS risk factors here.
When it comes to inflammation, limiting inflammatory triggers can be as important as boosting anti-inflammatory nutrients. The first step is eliminating vegetable oils, dairy, gluten, and refined sugar. Instead focus on healthy fats from avocado oil or olive oil; plant-based milk; gluten-free grains; and natural sweeteners like stevia or monkfruit.
Of course, the easiest way to maintain a healthy plan is to prepare food you are EXCITED about and look forward to. Try incorporating a few of these Anti-Inflammatory Recipes on the MIND diet to ignite that passion within.
My Picks: 5 Anti-Inflammatory Recipes on the MIND Diet
1 – Orange Turmeric Overnight Oats by Dishing out Health
Gluten-free whole grains like oats provide beneficial soluble and insoluble fiber. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. When paired with orange, you are also getting a healthy dose of Vitamin C to support healthy circulation. Turmeric is a potent antioxidant-boosting spice.
2 – Blueberry Beet Chia Bowl by That Clean Life
The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Chia seeds offer healthy fats and fiber! Bonus: Sprinkle on some pumpkin seeds for zinc, magnesium, and manganese.
3 – Spicy Salmon & Broccoli Quinoa Bowl by Wellness for the Win
Simple is delicious! Make things really easy with a 30-minute meal of baked salmon, roasted broccoli, and quinoa. Salmon is a potent source of the omega-3 fatty acids EHA and DPA. Good quality fats are associated with a lower risk of developing dementia. Broccoli helps support liver health (detoxification); while Quinoa has more healthy fiber.
4 – Kimchi Scrambled Eggs – by The Spicy Heo
Egg Yolks are an important source of choline and phosphotidylserine. These nutrients help ensure proper neurotransmission and axon development. Kimchi is a functional probiotic food that supports gut health. This is one of my favorite ways to start the day with a brain-boosting, anti-inflammatory meal on the MIND diet.
5- Sardine & Avocado Salad by That Clean Life
Did you think you’d make it through this list without a sardine recipe?? Hah! Truly, sardines offer such high amounts of Omega-3 fatty acids per serving, that I couldn’t not include them on an anti-inflammatory recipe list <<Why I Love Sardines>>. You’ll get bonus points for leafy greens (spinach), cruciferous vegetables (radish), and monounsaturated fats (avocado). Don’t knock it til you’ve tried it!
Complete MIND diet Meal Plan
Want more? Download my Brain Health Meal Plan which has the following features:
Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.
The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. The plan also includes vitamin C which has been found to help neurons cope with aging.
This plan provides at least three servings of whole grains daily, green leafy vegetables, nuts, berries, and beans providing up to 45 grams of fiber per day. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease.
Free Anti-Inflammatory MIND DIET Meal Plan:
Want a meal plan to help maintain Brain Health? Click here to get Kate’s Brain Health Meal Plan that includes recipes anti-inflammatory recipes on the MIND Diet that supply healthy fats, antioxidants, and fiber!
Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here.
CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!