Top 10 Brain-Boosting Foods

Top 10 Brain-Boosting Foods

Detoxifying vegetables and fruits

Whether you’ve suffered a brain injury, or are experiencing brain fog, or just struggling to concentrate and focus … we’ve got you covered with this list! Brain foods not only can help with supporting better cognitive functioning, but help can help boost mood, support sleep, and help with better focus and memory for school or work.

Let’s explore our top 10 brain-boosting foods!

1. Turmeric

This eye-catching, gold-coloured spice is a common component in curries. Turmeric’s most well-known active constituent is curcumin, which has been shown to have many supportive benefits for cognitive functioning. Curcumin is an antioxidant and anti-inflammatory compound that has the ability to cross the blood-brain-barrier, a protective barricade that defends our brain from toxins in our body. Once in the brain, curcumin acts to reduce oxidative stress and neuroinflammation (1). With inflammation reduced, your neurons are able to communicate more effectively, increasing cognitive capacity.

Turmeric is a spice that is an easy addition to many dishes. For an inspiring new take on an old dish, take a look at our Turmeric Hummus recipe. 

2. Kale/Leafy Greens

Eating your daily greens is essential for brain health! Cruciferous vegetables, including kale, spinach, broccoli, and Brussels sprouts are packed full of essential vitamins, such as notable amounts of vitamin K. Vitamin K is a fat-soluble vitamin that is critical for brain health. Vitamin K helps to build strong fat cells in the brain, which improves the structure and communication of our brain cells, otherwise known as neurons (2). Research has shown that individuals who have higher levels of vitamin K, achieved through consuming their leafy greens, have less memory challenges than those with lower levels of vitamin K (3).

If you are looking for a fun way to incorporate more leafy greens in your diet, try these Quinoa Kale Fritters for a new lunch idea!

3. Eggs

Eggs are a powerhouse source of choline, a nutrient important for strong cognitive performance. Studies that looked at individual cognitive performance (on tests of memory and attention) and choline levels demonstrated that higher choline levels correlated with better cognitive performance (4). It is suggested that since choline is a major component in the neurotransmitter acetylcholine, high levels help neurons communicate with each other during activities involving memory and attention. While choline is not yet used as a direct treatment in humans, animal studies indicate that choline treatment help reduce memory deficits in animal models of traumatic brain injury (5).

Eggs yolks, specifically, are where high levels of choline are found. For a new way to prepare your morning eggs, check our Pesto-Baked Egg recipe. This recipe also contains kale – another brain superfood! 

4. Oily Fish

Fat is a very important component of your brain. Your brain is made up of billions of specialized cells, called neurons, and each neuron is wrapped in a fatty sheath. This fatty sheath helps the neurons send messages to each other quickly. The faster these neurons can communicate, the better our thinking skills including memory and attention. Unfortunately, after a brain injury, this fatty sheath can become damaged and impair communication between neurons (6)

Oily fish, including salmon and trout, are wonderful sources of fat that go straight to the brain. Particularly, omega-3 fatty acids are found in these fish are used to help build up the fatty sheaths around neurons (7). Due to this process, incorporation of oily fish is believed to be beneficial in the cognitive recovery process after a traumatic brain injury. 

5. Pumpkin Seeds & Squash Seeds

Pumpkin seeds are filled with the amino acid tyrosine. Consuming this amino acid is important because it is used to create neurotransmitters, the chemicals that our brain communicates with. Specifically, tyrosine is important for creating norepinephrine, which is responsible for responding to acute stress scenarios. When stress is addressed with norepinephrine, it allows our brain to focus on the task at hand without feeling worried or losing focus. Multiple studies have shown that consumption of tyrosine can boost cognitive performance in a stressful situations (8). 

Pumpkin and squash seeds are a wonderful source of tyrosine. In fact, estimates show that one handful can have as much as 35% of the recommended daily intake for tyrosine (9). Consider having these seeds as a snack on the go to keep your thinking skills sharp, even on a stressful day! Check out our crunchy yoghurt clusters recipe for a tasty way to consume pumpkin seeds!

6. Coffee

Many of us are all too familiar with the daily pick-me-up that appears to come loaded in our daily cup of coffee. However, coffee, specifically caffeine, does more than increase wakefulness; caffeine has benefits for our learning and memory too! When consumed, caffeine interacts with specific receptors in the areas of our brain responsible for learning and memory. After a traumatic brain injury, this interaction becomes particularly important. Researchers suggest that long-term exposure of caffeine can indeed increase the number of these receptors having a positive impact on thinking skills such as memory (10).

Remember, that caffeine can also impact your sleep cycle and potentially exacerbate stress and anxiety, so these are important factors to consider before consumption. 

7. Green Tea

If coffee isn’t for you, then perhaps you’d like to try green tea. Green tea is famous for promoting relaxation and mental clarity and it is increasing in popularity around the world. Similar to coffee, green tea also contains smaller amounts of caffeine, which promotes thinking skills such as learning and memory. However, there’s another important secret ingredient in green tea… groups of polyphenols! Polyphenols are micronutrients that are found in plant foods. Polyphenols are powerful antioxidants that help to fight inflammation in the brain. Due to these anti-inflammatory properties, researchers support the consumption of polyphenols through the diet to facilitate the complex recovery process after a traumatic brain injury (11).

Of course green tea can be sipped as a tea, but you may also be interested in making it into a 2-ingredient ice cream!

8. Blueberries

Blueberries are small, but mighty, when it comes to protecting your brain! They contain phytochemicals, which are non-nutrient compounds that provide health benefits. Blueberries are high in a particular phytochemical group known has flavonoids. Along with producing that vivid blue colour, flavonoids are strong antioxidants, which protect against free-radicals and neuro-inflammation.

Human studies have shown that consumption of blueberries promotes the growth of neurons, combatting memory loss (12). In animal brain-injury models, when taken as a powered supplement, blueberries have been found to have positive impacts on learning and memory challenges. It is believed that their anti-inflammatory effects, promote brain plasticity, fostering learning (13).

For your daily dose of berries, check out our Berry Beet Smoothie Bowl!

9. Walnuts

Given that these nuts look like a little brain themselves, it makes sense that they support brain health! Walnuts contain a host of healthy fats, which play an essential role in brain health. Research has shown these healthy fats reduce oxidative stress, maintain the structure of the neuron, and promote the generation of new neurons (14). In addition to these fats, walnuts contain various nutrients including polyphenols, vitamin E, flavonoids, and more. These components allow walnuts to protect the brain against inflammation and mitigate cognitive challenges (13).  Who knew that so much power could be packed inside one little nut! 

10. Dark Chocolate

Who doesn’t love hearing that dark chocolate can be a brain health food! Dark chocolate packs a triple punch containing levels of caffeine, antioxidants, and flavonoids. Just like in blueberries, the flavonoids in dark chocolate are strong antioxidants which fight against oxidative stress and neuroinflammation. This helps to slow cognitive decline and protect against neurocognitive diseases14. One study looked at over 900 participants and found that more regular dark chocolate consumption was associated with a stronger cognitive performance (15).

Remember, we are talking about dark chocolate here and not candy bars or milk chocolate bars, which are full with sugar and artificial colourings and flavourings. Our Pomegranate Pistachio bark is a great way to consume dark chocolate along with flavonoids from the pomegranate arils!

In Summary

We can see from this list than there are many foods available to support brain function after a traumatic brain injury. Of course, these strategies are relevant to those of us who haven’t suffered an injury as well, as these foods support a healthy brain for improved mood and memory.

It is important to remember that a healthy balance of all these recommended foods, and others, is the most important to optimize cognitive performance. Don’t forget, that many lifestyle factors, such as sleep and stress, impact how our brain functions too! These should be considered in addition to dietary factors to support our brain during recovery or to prevent premature aging.

If you’re looking for help navigating brain injury recovery or other cognitive symptoms, please reach out! Our Nutritionists and Dietitians would be happy to guide you along your health journey!

References 

  1. Misra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) on Alzheimer’s Disease: An Overview, Annals of Indian Academy of Neurology, 11(1), 13-19. doi: 10.4103/0972-2327.40220
  2. Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  3. Soutif-Veillon, A., Ferland, G., Rolland, Y., Presse, N., Boucher, K., Feart, C., & Annweiler, C. (2016). Increased dietary vitamin K intake is associated with less severe subjective memory complaint among older adults. Maturitas, 93, 131-136. doi: 10.1016/j.maturitas.2016.02.004
  4. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  5. Dixon, C., Ma, X., & Marion, D. (2009). Effects of CDP-Choline Treatment on Neurobehavioural Deficits after TBI and on Hippocampal and Neocortical Acetylcholine Release. Journal of Neurotrauma, 14(3), 161-169. doi: 10.1089/neu.1997.14.161
  6. Mierzwa, A., Marion, C., Sullivan, G., McDaniel, D., & Armstrong, R. (2015). Components of myelin damage and repair in the progression of white matter pathology after mild traumatic brain injury. Journal of Neuropathology and Experimental Neurology, 74(3), 218-232. doi: 10.1097/NEN.0000000000000165
  7. Wysoczanski, T., Sokola-Wysoczanska, E., Pekala, J., Lochynski, S., Czyz, K., Bodkowski, R., … & Librowski, T. (2016). Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Current Medical Chemistry, 23(8), 816-831. doi: 10.2174/0929867323666160122114439.
  8. Lieberman, H. (2003). Nutrition, brain function and cognitive performance. Appetite, 40(3), 245-254. doi: 10.1016/S0195-6663(03)00010-2
  9. My Food Data. Roasted Squash And Pumpkin Seeds (Unsalted). https://tools.myfooddata.com/nutrition-facts/170557/wt2
  10. Sachse, K., Jackson, E., Wisniewski, S., Gillespiie, D., Puccio, A., Clark, R., … & Kochanek, P. (2007). Increases in Cerebrospinal Fluid Caffeine Concentration are Associated with Favourable Outcome after Severe Traumatic Brain injury in Humans. Journal of Cerebral Blood Flow & Metabolism, 28(2), 395-401. doi: 10.1038/sj.jcbfm.9600539
  11. Erdman, J., Oria, M., & Pillsbury, L. (2011). Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Outcomes in Miliiatary Personnel.  National Academies Press (US). Washington, DC.
  12. Krishna, G., Ying, Z., & Gomez-Pinilla. (2019). Blueberry Supplementation Mitigates Altered Brain Plasticity and Behaviour after Traumatic Brain Injury in Rats. Molecular Nutrition and Food Research, 63(15), 1-8. doi: 10.1002/mnfr.201801055
  13. Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2), 550-555. doi: 10.3390/nu12020550
  14. Sokolov, A., Pavlova, M., Klosterhalfen, S., & Enck, P. (2013). Chocolate and the brain: neurobiological impact of cocoa flavanols on cognition and behaviour. Neuroscience and Behavioural Reviews, 37(10), 2445-2453. doi: 10.1016/j.neubiorev.2013.06.013
  15. Crichron, G., Elias, M., & Alkerwi, A. (2016). Chocolate intake is associated with better cognitive function: The Maine-Syracuse Longitudinal Study. Appetite, 100, 126-132. doi: 10.1016/j.appet.2016.02.01

 

Quinoa Kale Fritters

Quinoa Kale Fritters

Two Glasses with Detox Green Smoothie

These Quinoa Kale Fritters are perfect for lunch or dinner. They are delicious served hot off skillet or frozen and reheated later in the week.

Plus, these fritters have the perfect ingredients, including kale, eggs, and quinoa to keep your thinking skills sharp!

Kale is a part of the cruciferous vegetable family which includes broccoli, spinach, and brussels sprouts. These vegetables are known as a strong support for your liver in the detoxification process, but they also contain nutrients that are important for your brain. Vitamin K is one such nutrient, which plays a role in building important fat cells in the brain. These fat cells allow your neurons to communicate with each other more effectively. (1) When our neurons can communicate effectively, we notice the difference in thinking skills such as memory, and attention!

Eggs are another brain-boosting superfood. Egg yolks are filled with choline, which is used to make the neurotransmitter acetylcholine. This neurotransmitter is known to be important during thinking tasks such as utilizing memory and attention. When choline levels are high, our brain uses it to make acetylcholine which enhances our thinking skills. (2) Studies of individual’s performance on memory tests and choline levels demonstrated that higher choline levels correlated with better cognitive performance. (3)

While quinoa isn’t the first ingredient that comes to mind as a brain-boosting superfood, it definitely has properties to help support brain health. Quinoa has high levels of amino acids, including tryptophan, which are used to build the neurotransmitters our brain uses to communicate. (4) Quinoa is also high in iron. Iron supports the oxygen-carrying molecules in our blood, helping oxygen reach all of the cells in our body, including brain cells, for top performance. (4)

 

 

  1.  Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  2. Haddelmo, M. (2006). The Role of Acetylcholine in Learning and Memory. Current Opinon in Neurobiology, 16(6), 710-715. doi: 10.1016/j.conb.2006.09.002
  3. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  4. Filho, A., Pirozi, M., Borges, J., Sant’Ana, H., Chaves, J., & Coimbra, J. (2017). Quinoa: Nutritional, functional, and antinutritional aspects. Critical Reviews in Food Science and Nutrition. 57(8), 1618-1630. doi: 10.1080/10408398.2014.1001811

Quinoa Kale Fritters

Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Servings 6 servings

Ingredients
  

  • ½ cup Quinoa
  • 1 cup Water
  • 1 tbsp Coconut Oil divided
  • 2 Eggs whisked
  • ½ Sweet Onion diced
  • 3 Garlic cloved, minced
  • Sea Salt & Pepper to taste
  • 2 cups Kale Leaves
  • cup Oats
  • cup Almond Flour
  • 1 Avocado peeled and sliced
  • 1 Lemon juiced
  • 1 tbsp Yellow Mustard

Instructions
 

  • Begin by cooking the quinoa. Place quinoa and water in a medium sauce pan over medium-high heat and bring to a boil. Once boiling, cover the pot with a lid and turn the heat down to low. Allow the quinoa to simmer for 12 minutes. Remove from heat, fluff with a fork and set aside.
  • While the quinoa is simmering, heat half the coconut oil in a frying pan over medium heat. Sauté the onion for approximately 5 minutes until it begins to caramelize and turn a golden colour. At that point, add kale and stir for1-2 minutes until just wilted. Remove from heat and set aside.
  • In a large mixing bowl whisk the eggs. Add quinoa, kale/onion mixture, garlic, salt and pepper to the egg mixture, stirring well to combine. Set aside and allow to cool for 15 minutes.
  • Add the oats and almond meal to the egg mixture. Combine well.
  • With clean hands, form the mixture into six even patties and place on apiece of waxed paper.
  • Heat the remaining coconut oil in a large skillet over medium heat. Use a flipper to transfer the fritters from the wax paper to the frying pan. Fry the fritters for approximately 6 minutes per side or until golden brown.
  • Serve as a side dish with a dip of your choice, as a hearty addition to a salad, or topped with your favourite burger toppings. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 218
Sugar - 2g
Fiber - 5g
Carbs - 20g
Fat - 13g
Protein - 8g
Pesto Baked Egg

Pesto Baked Egg

Two Glasses with Detox Green Smoothie

This fun breakfast recipe is the perfect way to boost your brain function in the morning. While this breakfast is low in carbohydrates, the eggs and kale are bursting with choline and vitamin K, which are important nutrients to keep your thinking skills sharp. In fact, in our upcoming article, Top 10 Brain-Boosting Foods, both eggs and kale were listed as foods beneficial to supporting brain health.

Egg yolks are a wonderful source of choline, which is a main component of the neurotransmitter acetylcholine. Neurotransmitters are what our brain cells, neurons, use to communicate with each other. Acetylcholine, specifically, has been shown to play an important role in memory. So, by extension it is important that our body has a sufficient supply of choline to make this neurotransmitter to help us remember all the things we need to! (1)

Kale is a cruciferous vegetable rich in nutrients! Research has shown that individuals who have higher levels of vitamin K, achieved through consuming their leafy greens, have less memory challenges than those with lower levels of vitamin K. (4)

Other hidden gems in this recipe include garlic and olive oil, which act as immune system supports and antioxidants, respectively, while adding a delicious flavours!

For added benefit, try switching your store-bought pesto, for our home-made nutrient dense Holy Basil Pesto. This pesto recipe is loaded with nutrients and antioxidants, which is another great way to support brain health. It also has adaptogenic properties, meaning it helps individuals adapt to stress, which is key whether recovering from a brain injury, or just coping with the challenges of everyday life.

 

References

  1. Haddelmo, M. (2006). The Role of Acetylcholine in Learning and Memory. Current Opinon in Neurobiology, 16(6), 710-715. doi: 10.1016/j.conb.2006.09.002
  2. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  3. Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  4. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.

 

Pesto-Baked Egg

Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4 servings

Ingredients
  

  • 1⅔ tbsps Extra Virgin Olive Oil
  • 2 cups Kale Leaves thinly sliced
  • 2 Garlic Cloves
  • ½ tsp Sea Salt
  • 4 Eggs
  • ¼ cup Pesto
  • ¼ cup Cherry Tomatoes

Instructions
 

  • Preheat oven to 350*F. Pour 1 teaspoon of olive oil into each of four 6-8 ounce ramekins.
  • Heat the remaining teaspoon of olive oil in a large sauté pan. Add kale, garlic, and sea salt, then cook for approximately 3 minutes, stirring frequently, until kale is wilted and garlic is tender.
  • Divide garlic between ramekins, then crack 1 egg into each, taking care not to break the yolk.
  • Top with pesto and bake 10-15 minutes, or until the egg is set.
  • Remove from oven, and top with sliced cherry tomatoes. Enjoy!
Health Benefits of Lion’s Mane Mushroom

Health Benefits of Lion’s Mane Mushroom

Detoxifying vegetables and fruits

Lion’s Mane mushroom is known by many names, including the Latin Hericium Erinaceus, along with Bearded Hedgehog mushroom, and Monkey’s Head mushroom. Lion’s Mane mushroom has long been a staple for culinary and medical uses in Asian countries like China, India, Japan and Korea.

Human and animal studies alike have proven Lion’s Mane mushroom boasts countless medicinal and health promoting properties including anti-inflammatory, antioxidant and immune modulating components. Extracts from Lion’s Mane mushroom have been shown to have antibiotic, neuroprotective, glucose-lowering, and even anti-cancer effects.

Below, we review our Top 4 Health Benefits of Lion’s Mane Mushroom in more detail:

#1. Lions Mane Mushroom is Neuroprotective

Studies have shown that Lion’s Mane mushroom helps to combat Alzheimer’s disease, dementia and cognitive decline.

Two specific compounds have been identified in Lion’s Mane mushrooms that can stimulate the growth of brain cells these are hericenones and erinacines (1).

In fact, Lion’s Mane mushroom and its extracts have been found to reduce symptoms of memory loss in mice, as well as prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain during Alzheimer’s disease (2,3,4). Additional animal studies have confirmed that Lion’s Mane mushroom may help protect against Alzheimer’s disease, a degenerative brain disease that causes progressive memory loss.

Older adults with mild cognitive impairment were studied and found that consuming 3 grams of powdered Lion’s Mane mushroom every day for four months improved their mental functioning significantly. It’s important to note that these benefits were transient, and disappeared when supplementation stopped (5).

#2 Lion’s Mane Mushroom May Help Prevent Cancer Growth

In 2012, a study evaluating the medicinal potential of 14 types of mushroom found that Lion’s Mane mushroom had the fourth highest antioxidant activity, which researchers described as “moderate to high.” (6) Antioxidant activity protects the body on a microscopic and cellular level from toxins, those we naturally produce during metabolism, and those we intake as a result of 21st century life.

Various studies have also shown Lion’s Mane mushroom’s ability to support various immune responses in the body. Specifically, it has been shown to increase levels of T cells (the part of our immune system that attacks foreign pathogens ) and macrophages (a type of white blood cell that destroys bacteria and other harmful organisms), and appeared to promote anti-tumor activity of the immune system in mice (16).

#3 Lion’s Mane Mushroom May Reduce Anxiety and Depression

There have been numerous studies showing that consuming Lion’s Mane mushroom can help with reducing symptoms of anxiety and depression. A daily dose of Lion’s Mane mushroom is a good way to help support the health and growth of nerves within the hippocampus, which is the part of our brain that controls emotions.

In a Japanese study, women with a variety of health complaints, including menopausal symptoms and poor sleep quality, ate cookies containing Lion’s Mane extract or placebo cookies for 4 weeks. The participants who ate the extract reported lower levels of irritation and anxiety than those in the placebo group (7).

#4 Lion’s Mane Mushroom Supports Nerve Health

Lion’s Mane mushroom has been shown to be of use in the regeneration of peripheral nerves (that is, those outside of the spinal cord), suggesting it could have a benefit to help the physical recovery of those who have experienced trauma. (11)

Research determined that Lion’s Mane mushrooms extracts may promote the growth of nerve cells and therefore, more rapid repair after injury. (9) One study found that rats with nerve damage receiving a daily extract of Lion’s Mane mushrooms had quicker nerve regeneration than control animals (10).

One of the complications of diabetes is nerve damage resulting from prolonged periods of high blood sugar. In a 2015 study on rats, in which they ingested Lion’s Mane mushroom extract for 6 weeks, showed positive results, including lower blood sugar levels, reduced feelings of nerve pain, and improved antioxidant activity (8).

In fact, Lion’s Mane mushroom extract has been shown to reduce recovery time by 23–41% when given to rats with nervous system injuries (12). Lion’s Mane mushroom extract may also help reduce the severity of brain damage after a stroke. In one study, high doses of Lion’s Mane mushroom extract given to rats immediately after a stroke helped decrease inflammation and reduce the size of stroke-related brain injury by 44% (13).

How Do I Take Lion’s Mane Mushroom?

Lion’s Mane mushrooms can be enjoyed as a food for culinary uses such as being used raw in a salad or smoothie, cooked in stir-fries or soups, dried and used as an herb, or steeped as a tea.

Lion’s Mane mushroom can be prepared and cooked like any other meaty mushroom. It tends to be in season in the late summer through fall. When cooked, it has a flavour and texture has been described as similar to crab or lobster.

Alternatively, Lion’s Mane extracts are often used in natural health products and supplements such as these Host Defence Lion’s Mane capsules.

Many local health food stores also stock Lion’s Many mushroom beverages. Lion’s Mane (and other medicinal mushrooms) can be powdered and used in a tea or as an instant coffee substitute. Because of the brain-boosting properties of Lion’s Mane mushroom, using it as a coffee substitute that can elevate your focus, memory, and creativity is an ideal option for many individuals!

References 

1. https://pubmed.ncbi.nlm.nih.gov/24266378/
2. https://pubmed.ncbi.nlm.nih.gov/21383512/
3. https://pubmed.ncbi.nlm.nih.gov/27350344/
4. https://pubmed.ncbi.nlm.nih.gov/27350344/
5. https://pubmed.ncbi.nlm.nih.gov/18844328/
6. https://www.hindawi.com/journals/ecam/2012/464238/
7. https://www.jstage.jst.go.jp/article/biomedres/31/4/31_4_231/_pdf/-char/en
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4415746/
9. https://pubmed.ncbi.nlm.nih.gov/26853959/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3176599/
11. Lai P,L., Naidu M., Sabaratnam V., Wong K,H., David R,P., Kuppusamy U,R., Abdullah N., Malek S,N. (2013). Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. International Journal of Medicinal Mushrooms. 15(6):539-54. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24266378
12. https://pubmed.ncbi.nlm.nih.gov/21941586/
13. https://pubmed.ncbi.nlm.nih.gov/25167134/
14. https://pubmed.ncbi.nlm.nih.gov/26244378/
15. https://pubmed.ncbi.nlm.nih.gov/28087447/
16. https://pubmed.ncbi.nlm.nih.gov/11842649/

 

Turmeric Hummus

Turmeric Hummus

Two Glasses with Detox Green Smoothie

 Who doesn’t love a ONE-step recipe?!

Well, this tasty Turmeric Hummus recipe is just that!

Turmeric Hummus is an easy side dish, dip, spread, or addition to your next wrap or sandwich.

Chickpeas, the main ingredient in hummus, are known to pack a protein punch, but did you know they are also full of magnesium? Magnesium interacts with enzymes throughout your body to promote chemical reactions important for making proteins, releasing energy, and maintaining cardiovascular health. Magnesium’s interaction with the brain has more recently been explored, and it is believed to help prevent neuron death after a brain injury! (1)

Turmeric is this recipe’s secret ingredient. While adding a bold flavour to your hummus, turmeric also fills this recipe with an anti-inflammatory and antioxidant compound called curcumin. Curcumin is powerful because of its ability to cross the protective barrier that separates our brains from the rest of our bodies. Once in the brain, curcumin acts to reduce oxidative stress and neuroinflammation, helping our brain to think efficiently! (2)

This hummus also contains ingredients which work as anti-microbials. Garlic is known to support our immune system as an anti-microbial, anti-fungal, and anti-viral. Meanwhile, apple cider vinegar has also been shown to have anti-microbial properties and decreases inflammation in response to an infection. (3)

For an added touch, feel free to top with a drizzle of olive oil and a sprinkle of turmeric, paprika, or cayenne.

  1. Erdman, J., Oria, M., & Pillsbury, L. (2011). Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Outcomes in Miliiatary Personnel.  National Academies Press (US). Washington, DC.
  2. Misra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) on Alzheimer’s Disease: An Overview, Annals of Indian Academy of Neurology, 11(1), 13-19. doi: 10.4103/0972-2327.40220
  3. Yagniik, D., Serafin, V., & Shah, A. (2018). Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Scientific Reports, 8(1), 1732. doi: 10.1038/s41598-017-18618-x

 

Turmeric Hummus

Who doesn’t love a ONE-step recipe?! This tasty Turmeric Hummus recipe is just that, making it an easy side, dip, or addition to your next wrap or sandwich.
Prep Time 10 mins
Total Time 10 mins
Servings 4 servings

Ingredients
  

  • 2 cups Chickpeas cooked
  • 1 Garlic Clove
  • 1 tbsp Tahini
  • 3 tbsp Apple Cider Vinegar
  • ¼ cup Extra Virgin Olive Oil
  • ½ tsp Turmeric
  • ½ tsp Salt

Instructions
 

  • Add ingredients to the bowl of a food processor with the S-blade. Blend until the mixture reaches a creamy consistency. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 281
Sugar - 4g
Fiber - 7g
Carbs - 24g
Fat - 18g
Protein - 8g