12 Top Nutrients for Brain Health
The delicious recipe I’m sharing with you today combines 3 brain-loving ingredients, and its flavor blew up my mind! If you want to eat for your brain, you have to give it a try!
As I’ve mentioned before in my blog post Mental Health Awareness, according to Dr. Drew Ramsey, the 12 top nutrients for brain health are Vitamin B9 (folate), Iron, Omega-3 Fats, Magnesium, Potassium, Selenium, Vitamin B1 (thiamine), Vitamin A, Vitamin B6, B12, and Vitamin C.
This recipe’s 3 main ingredients are Cauliflower, Cashews, and Mushrooms. Cauliflower is rich in vitamins C, B1, B6, B9, and magnesium with a fair amount of zinc and potassium which makes it a brain-loving veggie. Cashews are rich, B9, B1 and B6 vitamins as well as in magnesium, zinc, and iron, which makes it a brain-loving nut. Mushrooms are rich in potassium, iron, and antioxidants which makes them a brain-loving fungi.
Cauliflower
If you don’t know already Cauliflower is an incredible vegetable. It has a good amount of fiber and is rich in antioxidants and packed with vitamins and minerals. Like all vegetables, cauliflower is a carbohydrate. But it’s the non-starchy, complex kind with lots of fiber and low amounts of natural sugar meaning that it won’t cause a blood sugar spike. One cup of cauliflower contains about a sixth of the carbs as the same amount of cooked pasta or rice.
Cauliflower Nutrition Facts
Cauliflower is a great source of vitamin C. One cup provides more than half of the 75 mg daily recommended intake for adult women. It also provides a good dose of vitamin B6 and magnesium. Those aren’t the only nutrients in cauliflower, either. This vegetable contains calcium, iron, phosphorus, potassium, zinc, copper, manganese, and a wide array of B vitamins. It is also versatile, whether you eat it raw, roasted, or riced, cauliflower offers a lot of bang for your nutritional buck.
To know more about this incredible veggie check verywellfit.com
Cashews
This incredible nut is as Brazilian as I’m! Although it’s grown in Vietnam, Nigeria, India, and on the Ivory Coast, cashews are native to Brazil. The nut is a product of the evergreen cashew tree (Anacardium occidentale) that produces both a fruit (Caju – also called an apple) and a nut (also called a seed) that hangs beneath the fruit. Cashews are consumed as a snack on their own, are commonly used in nut mixes, and can also be processed into cashew butter, and cashew milk. They can be a healthy addition to your diet.
Cashews Nutrition Facts
Cashew nuts provide vitamin K (about 12% of your daily needs). You’ll also benefit from Vitamins B1, B2, B3, B5, B6, B9, C and E when you consume cashews. They are also an excellent source of magnesium, phosphorus, copper, and manganese and a good source of zinc and iron. They also provide 5.2 g of protein per serving (1 once) and good healthy fats.
Mushrooms
Mushrooms are fungi, which is a separate kingdom of life from plants and animals. Technically, they are not a vegetable, but they are often used and served as one. They are a low-calorie, high-fiber food choice that can be used diversely in cooking. They add a savory flavor to recipes but are very low in sodium, making them a healthy choice.
Mushroom Nutrition Facts
Mushrooms are full of micronutrients. They are a good source of copper, potassium, phosphorus, and iron. They also contain vitamins A, K, C, E and almost all B complex ones. In addition, they have also been found to have high levels of some antioxidant compounds that fight oxidative stress and inflammation.
Eat for your Brain – Recipe!
Cauliflower Steak with a Creamy Mushroom Sauce
Ingredients:
- 1 Cauliflower
- 3 tbs of Extra Virgen Olive Oil
- 1/2 cup of cashew nuts
- 1 cup of water
- 1 pint of mushroom of your choice washed and sliced
- 1/4 cup of onion diced
- Parsley to garnish
- Salt and Pepper for seasoning
The first thing is to prepare the cauliflower steaks. Cut your cauliflower lengthwise to have 2 or 3 pieces similar to steaks. Coat them with 2 tbsp of olive oil, salt, and pepper and roast at 400oF for 20 minutes or so (until they turn light golden).
Boil the cashew nuts in water for 15 minutes and let it cool a bit before you add it to a blender. Blend it completely – it will become a thick sauce.
In a skillet add the remaining tablespoon of olive oil and sauté the onions first then add the mushrooms. Let the mixture cook for about 5 minutes or until the mushrooms are cooked. Add the cashew sauce to the skillet and stir for 3 to 5 minutes until the sauce has incorporated all the ingredients. Add salt and pepper to your taste. Garnish with parsley.
Pour the sauce over your cauliflower steaks and enjoy it with a big green salad to add even more brain-love to your plate!
Remember: Good is what makes you feel well!
Anna.
