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20+ Easy and Delicious Beet Recipes For You To Try AT Home!

20+ Easy and Delicious Beet Recipes For You To Try AT Home!

Beetroot, commonly called beet has reached popularity as a super food rated as a highway to health after studies claimed that it improves athletic performance, increases blood flow and lowers blood pressure.

    The appealing nutritious red beet can be juiced up too. The beetroot like many other vegetables is a source of nutrients minus the fat-with added protein. The carbohydrate profile of beetroot is unique. They contain a huge percentage of sugar, but have half of the total carbs of starchy veggies like potatoes. Because of the low carbs and fiber content of 3 grams, the effect on blood sugar levels stay moderate.

    If the beets you have still have greens attached remove them as they drain liquid from the beet. Do not throw these greens away. They are edible .

    Beet Helps Us Grow New Cells

    • Folate helps to synthesize DNA and protein and DNA. It is therefore essential for the growth of new cells. A folate deficiency can result in anemia as red blood cells do not reach maturity. Folate also helps to prevents cardiovascular disease. A cup of cooked beetroot supplies one-third of the daily recommended folate (136g)

    Beet is the vegetable you need for healthier bones

    • Manganese is necessary for the cartilage and bones and achieve the resiliency to hold up without breaking. One cup of fresh beets is equal to 23 percent of the recommended daily allowance

    Beet Keeps you a steady “Beet-ing” heart

    • Sufficient potassium helps with blood pressure. A cup of boiled beets has 11 percent of the recommended daily allowance .

    Lets get Down to the Beet ! Time to Enjoy!

    Whether you like them sweetly roasted, pickled , or crunchy chips, there is scrumptious beet recipe for all. Fresh beets take about 30 to 60 minutes to cook, depending on the size .

    Ready to serve these nice beet recipes?

    1. A Simple Beet Serving

      After they are boiled or roasted, serve with lemon or balsamic vinegar

      2. Beet Salad Servings

         Optional choices to add to your salad:

        Apples and Mushrooms

        Mix beet slices with some celery and apples. Add a vinaigrette dressing in sumptuous mushrooms, green peas and sunflower seeds,topped with fresh dill and yogurt.

        Orange and Cabbage

        Equal parts of cabbage and beet and cabbage. Shred beets. Shred the cabbage. Add one navel orange, peeled and chopped.

        Ginger and Carrot

        Beet and ginger are a killer combination. Use equal amounts of carrot and beets. Add in the minced ginger to the mix; mix in some peanut oil, lime juice , and cilantro .

        3. Beet and Goat Cheese Terrine

          A delicious tasty appetizer in a dazzle of goat cheese and beets

          Ingredients:

          • whipping cream
          • 1 Tbsp finely chopped chives
          • 1 Tbsp finely chopped mint
          • 1 tsp finely grated lemon zest, salt and pepper

          Instructions: 

          Boil the beets whole and untrimmed with lemon juice (place whole lemon halves in the water after juicing them), until tender. Drain the beets, cool them and peel. Slice the beets thinly and place in a bowl. Beat the goat cheese with some whipping cream until there is smooth mix . Add remaining ingredients and season.Place a single beet in muffin tin cups and place the goat cheese mixture topping with a beet slice. Chill for two hours and serve

          4. Rich Beet Chocolate Cake

            Health in a delicious mix. It may look full of chocolate but is filled with Beets

            Ingredients: 

            • 2 cup all-purpose flour
            • ¾ cup sugar
            • ⅔ cup Dutch process cocoa powder
            • 1 tsp baking powder
            • 1 tsp salt
            • ¾ cup unsalted butter at room temperature, cut into pieces
            • 2 large eggs at room temperature
            • 1 tsp vanilla extract
            • ¾ cup finely grated cooked beets (about 2 large beets)
            • 1 ¼ cup hot water
            • Frosting : 1/2 cup + 2 Tbsp unsalted butter,1 cup sugar,¾ cup Dutch process cocoa powder,¾ cup whipping cream,1 tsp vanilla extract,½ tsp salt

            Instructions: 

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            Set the oven to preheat at 350 F. Grease cake pans .Sift the flour . Add cocoa, sugar, salt and baking powder. Add the butter and mix . Add vanilla and eggs . Add the beet mix and hot water . Place in cake pan and bake for 35 minutes. Coat with the frosting mixture.

            5. Candied Baby Beets

              A toss on cayenne pepper or some cumin seeds and a delicious tinge to the side dish wonder

              Ingredients: 

              • 2 Tbsp unsalted butter
              • 2 Tbsp brown sugar
              • 1 Tbsp Quebec maple syrup
              • 1 cup cooked baby red beets, peeled and cut in half
              • 1 cup cooked striped baby beets, peeled and cut in half
              • 1 cup cooked yellow/golden baby beets, peeled and cut in half
              • sea salt and cracked black pepper to taste
              • ¼ cup chives, sliced

              Instructions: 

              Heat a non-stick skillet adding butter and maple syrup in brown sugar. Simmer until a golden syrup forms. Add the cooked, peeled beets to the syrup and continue to cook until most of the sauce is evaporated and the beets start to caramelize. Turn the heat off and season the beets with sea salt and pepper to taste. Sprinkle the candied beets with the sliced chives and serve family style for that perfect family meal.

              6. Spicy Beet Bites

                Ingredients:

                • 1 large beet, cooked and peeled
                • ¼ cup olive oil
                • 1 tsp coriander seeds
                • 1 tsp cumin seeds
                • ½ tsp cumin powder
                • ¼ tsp cayenne pepper
                • ½ tsp coarse salt,black pepper to season
                • 1 handful fresh coriander, chopped

                7. Cumin Roasted Beets

                  Ingredients:

                  • 2 Tbsp (30 mL) pomegranate juice
                  • 1 Tbsp (15 mL) lemon juice
                  • 1 tsp (5 mL) Dijon mustard
                  • 3 Tbsp (45 mL) olive oil
                  • 1 tsp (5 mL) kosher salt,freshly ground pepper
                  • 1 lb(s) (500 g) beets
                  • 1 tsp (5 mL) ground cumin
                  • 8 cup (2 L) kale, coarsely chopped, stems and ribs removed
                  • ½ cup (125 mL) Feta cheese, crumbled
                  • ½ cup (125 mL) walnuts, coarsely chopped

                  Instructions: 

                  Stir pomegranate juice with lemon juice and Dijon. Whisk in 2 tbsp (30ml) olive oil. Season with ¼ tsp salt and pepper.Preheat oven to 350ºF. Peel beets. Cut small beets in half, and large beets into quarters. Toss with 1 tablespoon (15 mL) olive oil, cumin, remaining salt and pepper in a large bowl. Transfer to a parchment-lined baking sheet and cover loosely with foil. Bake for 40 minutes, or until tender. Remove from oven. Combine kale with feta and walnuts in a large bowl. Add vinaigrette and toss to coat. Divide salad between plates. Slice beets into ¾-inch wedges and place over salad.

                  8. Beet Risotto with Asparagus

                    Ingredients:

                    • Risotto: 2 Tbsp olive oil,1 cup diced leeks, washed well,1 cup Arborio rice,½ cup dry white wine,juice of 1 lemon,2 cup coarsely grated fresh beets,2 tsp chopped fresh thyme,2 tsp chopped fresh tarragon,3 cup vegatable stock,salt and pepper
                    • Fricassee: 1 ½ lb(s) asparagus, cut into 1-inch pieces,1 Tbsp olive oil,1 cup diced leeks, washed well,½ lb(s) button mushrooms, quartered,1 tsp chopped fresh thyme,1 tsp chopped fresh tarragon,salt and pepper, lemon juice, to taste, chopped chives, for garnish

                    Instructions: 

                    • Risotto

                    For the risotto, heat a heavy-bottomed pot over medium heat and add the oil. Add the leeks and sauté until they are tender, about 5 minutes. Add the rice and sauté for another minute, then add the wine and lemon juice, simmering while stirring until it has all been absorbed. Add 1 cup of the vegetable stock, the grated beets, thyme and tarragon and reduce the heat to a gentle simmer. Stir the rice frequently, adding the remaining stock, one cup at a time, after the previous addition has been fully absorbed. Season to taste and serve.

                    • Fricassee

                    While the risotto is cooking, prepare the fricassee. Blanch the asparagus in boiling, salted water for 2 minutes, then drain and rinse to cool. Heat a large sauté pan over medium-high heat and add the oil. Add the leeks, mushrooms, thyme and tarragon and sauté until the vegetables are tender, about 5 minutes. Add the blanched asparagus to warm it through, season and add the lemon juice to taste. Serve the fricassee over the beet risotto.

                    9. Autumn Vegetable Salad

                      Ingredients:

                      • 1 lb(s) whole beets (about 4 medium)
                      • 1 ½ lb(s) Yukon Gold potatoes
                      • 1 lb(s) celery root (1 medium)
                      • 6 Tbsp olive oil, salt and pepper
                      • 1 Tbsp white vinegar
                      • 1 Tbsp prepared horseradish
                      • 1 tsp Dijon mustard
                      • 2 Tbsp chopped fresh dill
                      • ¼ cup mayonnaise
                      • ⅓ cup sour cream

                      Instructions: 

                      Preheat oven to 350°F. Peel and dice the beets, celery root and potatoes. Place each in separate baking dishes and toss each with 2 Tbsp of oil and season lightly. Cover each dish with foil and bake until each is tender (celery root takes about 30 minutes, potatoes about 40 minutes and beets 50 minutes). Let cool. Whisk vinegar, horseradish, mustard, dill, mayonnaise and sour cream together. Stir in cooled vegetables and season to taste.

                      10. Heart Beet and Fennel Salad

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                        Ingredients:

                        • ½ cup maple pecans or walnuts
                        • 1 raw beet peeled and coarsely grated
                        • 1 Fuji apple or Granny Smith
                        • peeled, cored, grated
                        • 1 fennel bulb, trimmed and grated
                        • ½ cup fresh mint, roughly chopped
                        • 2 Tbsp fresh basil
                        • 2 Tbsp balsamic vinegar
                        • ¼ cup olive oil,6 oz Stilton cheese, crumble

                        Instructions: 

                        Grate the beets, and fennel and apple keep in separate bowls. Toss the beets with the mint, basil, oil, and balsamic vinegar. Gently toss in the fennel and apple and top with cheese and nuts. Serve immediately.

                        11. Beet and Goat Cheese Salad

                          Ingredients:

                          • 4 large beets, washed and ends trimmed,
                          • 2 Tbsp olive oil,Salt and pepper,½ cup goats cheese,
                          • Olive oil for drizzling,
                          • Balsamic vinegar for drizzling,
                          • 1 bunch of chopped Italian parsley,
                          • Fresh ground pepper

                          Instructions:

                          Preheat oven to 400°F, Place beets on a sheet of tin foil and drizzle with olive oil and salt and pepper, Wrap tightly and place on a baking sheet. Roast for about an hour, or until easily pierced with a fork. Unwrap and when beets are cool enough to handle, peel them and slice into even wedges.Place in a salad bowl and drizzle with olive oil and vinegar to taste.Crumble goat cheese over top and garnish with parsley and fresh ground pepper.Toss to combine and enjoy!

                          12. Beet and Carrot Dip

                            Ingredients: 

                            • 1 large beet, washed and trimmed,
                            • 2 medium carrots,½ cup sour cream (125ml),
                            • ½ cup crumbled feta cheese (125ml),
                            • 1 green onion, chopped,
                            • 1 Tbsp finely chopped fresh dill (15ml),
                            • 1 tsp orange zest (5ml),
                            • 1 tsp orange juice (5ml),
                            • ½ tsp salt (2ml),
                            • ¼ tsp freshly ground pepper (1ml),
                            • ½ tsp prepared mild horseradish (2-4ml)

                            Instructions: 

                            Place the beets in a microwaveable dish, cover tightly, and microwave on high for 7-8 minutes. Carefully add the carrots to the dish and cover again. Microwave on high for 3-4 more minutes, or until vegetables are tender. Let stand for 10-15 minutes, or until cooled slightly. Peel the skin from the vegetables. Pulse beets and carrots in a food processor with the sour cream, feta, green onion, dill, orange zest and juice, salt and pepper, until smooth. Divide the beet dip into 2 equal portions. Add horseradish, to taste, to the adult portion.

                            13. Beet Salad with Honey Horseradish Dressing

                              Ingredients: 

                              • 6 large beets, unpeeled,
                              • ¼ cup chopped fresh chives,
                              • 2 Tbsp honey,
                              • 2 Tbsp olive oil,
                              • 2 Tbsp lemon juice,
                              • 1 Tbsp creamed horseradish (or to taste),
                              • 1 clove garlic, finely chopped,
                              • Salt and pepper

                              Instructions: 

                              In a large saucepan of boiling water, cook the beets until tender. Drop them into cold water to cool them quickly. Drain and peel. Cut into 1-cm (1/2-inch) thick wedges. Set aside.In a large bowl, whisk together all the ingredients. Add the beets and toss well. Season with salt and pepper. Serve warm or at room temperature.

                              14. Cabbage and Beet Soup

                                Ingredients: 

                                •  1 onion, chopped,
                                • 2 Tbsp olive oil,
                                • 1 Tbsp brown sugar,
                                • 2 Tbsp white wine vinegar,
                                • 2 medium potatoes, peeled and diced,
                                • 2 medium beets, peeled ,
                                • 2 cup finely sliced green cabbage,
                                • 6 cup chicken broth,
                                • ¼ cup flat-leaf parsley, chopped,
                                • Salt and pepper

                                Instructions: 

                                In a saucepan over medium heat, brown the onion in the oil. Add the brown sugar and cook, stirring constantly, for 1 minute. Deglaze with the vinegar. Add the remaining ingredients except the parsley. Season with salt and pepper. Bring to a boil. Cover, reduce the heat and simmer until the vegetables are tender, about 25 minutes. Add the parsley and adjust the seasoning.Serve with open-face sausage and paprika sandwiches

                                15. Pickled Beets

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                                  Ingredients: 

                                  For pickling : Roasted Beets ,1 large red onion, frenched,1 cup tarragon wine vinegar,1 ½ tsp kosher salt,½ cup sugar.1 cup water

                                  Roasted Beets: 6 medium beets, cleaned with 1-inch stem remaining,2 large shallots, peeled,2 sprigs rosemary, 2 tsp olive oil

                                  Instructions: 

                                  Pickling : Remove the skin from the Roasted Beets and slice thinly. Arrange in 1-quart jars alternating layers with the onion. In a small pot boil the rest of the ingredients and pour over the beets. Tightly lid the jars and place in the refrigerator for 3 to 7 days before serving.

                                  Roasted Beets: Preheat oven to 400ºF. In a large bowl toss all of the ingredients. Place into a foil pouch and roast in the oven for 40 minutes.

                                  16.Vegetarian Beet Borscht

                                    Ingredients: 

                                    • 2 large beets, peeled and cubed,
                                    • 2 medium sweet potatoes, peeled and cubed,
                                    • 6 cups water,
                                    • 1 large onion, peeled and chopped,
                                    • ½ tsp sea salt to taste,
                                    • ½ tsp pepper, to taste,
                                    • 1 large bay leaf, dried,
                                    • 1 medium parsnip, chopped,
                                    • 1 medium carrot, chopped,
                                    • 2 large garlic cloves, sliced,
                                    • 3 tsp raw honey,
                                    • 4 large dill sprigs, chopped,
                                    • 1 Tbsp olive oil, to fry

                                    Instructions: 

                                    Put the potatoes, carrot, parsnip, beets and bay leaf in a large pot of water. Add salt and pepper. Bring to a boil and cook for about 15-20 minutes. Sauté the onion, garlic and dill to your liking and then add it to the pot.Cook your combined ingredients in your pot over low heat for another 30 minutes.Enjoy your borscht hot or cold, chunky or pureed!

                                    17. Baked Beet Chips

                                      Ingredients and instructions:

                                      • 3 sliced beets, 1 Tbsp olive oil, 1 pinch salt,2 sprigs rosemary
                                      • Bake sliced beets with olive oil, salt and rosemary at 375ºF for 15-20 minutes.

                                      18.Smoked Herring Potato Salad

                                        Ingredients:

                                        • 2 potatoes, peeled, shredded
                                        • ½ cup smoked herring
                                        • 2 cups pickled beets, shredded
                                        • 1 Granny Smith apple
                                        • 1 tsp grainy mustard
                                        • 1 tsp mayonnaise
                                        • 1 Tbsp lemon juice
                                        • Salt and pepper
                                        • ½ bag kale chips
                                        • 1 sprig dill, loose leaves

                                        Instructions:

                                        Boil the potato until its cooked but not mushy, about 5-10 minutes.In a medium bowl combine potatoes, herring, and beets. Pour a little beet juice in to add color and lightly stir ingredients together. Use a mandolin to shred the granny smith apple and place into ½ the lemon juice and some water. Add the remaining lemon juice, mayonnaise, and grainy mustard to the salad. Remove half of the shredded apple from the lemon water. Gently mix the salad together. Season to taste with salt and pepper. Place a nest of kale chips in the center of the serving plate or bowl. Gently layer some salad on top. Next layer on some of the remaining shredded apple, more salad, and top off with more apples. Sprinkle with dill to serve

                                        19. Beet Heart with Chevre

                                          Ingredients

                                          •  5 medium sized beets
                                          • 1 Tbsp vegetable oil
                                          • 1 cup chèvre (250 ML)
                                          • 1 handful Fresh chives

                                          Instructions: 

                                          Preheat oven to 400 degrees F (200 C) Rub beets in oil then wrap in foil and roast for 1 hour or until fork tender in centre.Remove beets from foil and cool. Peel skins off beets by just rubbing with fingers (If you want to protect skin from colour, use gloves). Slice beets into rounds about 1/2-inch (1 cm) thick. With a small heart cookie cutter, cut out heart shape out of the beet slices. Transfer hearts ( 2 to 4 per person)to individual serving plates.Top with crumbled chèvre and garnish with chives.

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                                          19. Beet and Potato Latkes

                                            Ingredients:

                                            Latkes : 3 large beets, ½ yellow onion,3 Adora or yellow-flesh potatoes,½ cup all-purpose flour,2 eggs¼ cup fresh dill, chopped2 – 3 cloves garlic, minced,Pinch of salt and freshly ground pepper,Canola oil.

                                            Crème Fraîche : 2 cups full-fat sour cream,1 Tbsp fresh dill, chopped,½ cup whipping (35%) cream,Pinch Kosher salt

                                            Eggs and Spinach: White vinegar, 8 eggs, Canola oil, 1 clove garlic, minced, 2 cup lightly packed spinach leaves,Splash dry white wine, Kosher salt

                                            Instructions:

                                            Latkes

                                            Using a box grater, shred beets and onions into a small colander set inside a bowl. Using the back of a spoon, press juices out (discard juices). Using the same box grater, shred potatoes and transfer to a bowl of cool water as you work to prevent oxidization. Drain well. In a large bowl, combine shredded beets and onions, shredded potatoes, flour, eggs, dill, garlic, and salt and pepper to taste. Preheat a large skillet over medium-high heat. Add a splash of oil. Drop palm-sized handfuls of the latke mixture into the hot pan and, using a spatula, flatten (patties should be 4 to 5 inches in diameter and no thicker than a 1/4 inch). Cook until browned, about 4 to 5 minutes per side.

                                            Crème Fraîche

                                            In a small bowl, combine all of the ingredients. Cover and refrigerate until ready to use.

                                            Eggs and Spinach

                                            Fill a pot of with water, add a splash of vinegar, and bring to a boil. Reduce heat to medium and poach a few eggs at a time (5 minutes to retain soft and runny yolks, or longer, to taste). Transfer poached eggs to a plate lined in paper towel and set aside until ready to serve. Meanwhile, in a skillet over medium, heat a splash of oil. Sauté garlic for 2 minutes, until fragrant. Add spinach and cook until just wilted, about 1 minute. Add wine and salt and cook, stirring occasionally, for 2 to 3 minutes (be careful not to overcook spinach; it should be bright green). Remove from heat.

                                            To Serve

                                            1. To Serve: Divide latke patties among servings plates. Top with a mound of spinach, and then a poached egg. Dollop each egg with crème fraîche and garnish with red peppers. Serve with fresh fruit alongside.

                                            20. Black Bean Beet Hummus

                                              A hummus and Beet mixture in delectable Pita

                                              Ingredients:

                                              • 1 raw beet, roughly chopped,
                                              • 2 cloves garlic, peeled,
                                              • 1 cup cooked black beans, drained and rinsed if using canned,
                                              • ¼ cup tahini, 2 Tbsp lemon juice,
                                              • 1 Tbsp balsamic vinegar (preferably aged),
                                              • 1 tsp ground cumin,
                                              • ½ tsp salt
                                              • Serving: Whole wheat pita bread, Thinly sliced radishes,Sesame seeds,Fresh herbs of choice

                                              Instructions: 

                                              Pulse the beet and garlic into a food processor until it is finely minced. Add r hummus ingredients puree.Place in serving bowl. Preheat oven to 375°F. Place pitas on a baking tray and warm for approximately 7 minutes, or until desired temperature. Remove from oven and slice into wedges. Serve with hummus, garnished with radishes, sesame seeds and herbs.

                                              Featured photo credit: Pixabay via cdn.pixabay.com

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                                              Last Updated on February 21, 2019

                                              Top 9 Foods for Incredible Brian Health And Brain Power

                                              Top 9 Foods for Incredible Brian Health And Brain Power

                                              Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

                                              If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

                                              When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

                                              In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

                                              1. Salmon

                                              Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

                                              It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

                                              Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

                                              Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

                                              Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

                                              Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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                                              2. Blueberries

                                              Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

                                              Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

                                              Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

                                              Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

                                              Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

                                              3. Turmeric

                                              Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

                                              Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

                                              Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

                                              Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

                                              Curcumin has also been shown to:

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                                              • Increase blood flow to the brain.[6]
                                              • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
                                              • Increase DHA availability and synthesis in the brain.[8]
                                              • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

                                              4. Coffee

                                              Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

                                              Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

                                              Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

                                              Coffee can also:

                                              • Improve alertness and concentration.[10]
                                              • Help with neurodegenerative disorders like Parkinson’s disease.[11]
                                              • Reduce your risk of depression.[12]
                                              • Improve your memory.
                                              • Provide short-term boost in athletic performance.[13]

                                              5. Broccoli

                                              What was your least favorite food as a kid growing up?

                                              Most likely, broccoli was your answer.

                                              Broccoli may not have been your top choice, but it might be the top choice for your brain.

                                              Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

                                              Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

                                              6. Bone broth

                                              Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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                                              Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

                                              Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

                                              Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

                                              Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

                                              With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

                                              Look for high quality, organic bone broth for the best results.

                                              7. Walnuts

                                              Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

                                              Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

                                              Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

                                              Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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                                              8. Eggs

                                              For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

                                              Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

                                              Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

                                              9. Dark chocolate

                                              You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

                                              Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

                                              Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

                                              Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

                                              Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

                                              Conclusion

                                              Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

                                              In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

                                              If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

                                              More Resources About Boosting Brain Power

                                              Featured photo credit: Unsplash via unsplash.com

                                              Reference

                                              [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
                                              [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
                                              [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
                                              [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
                                              [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
                                              [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
                                              [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
                                              [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
                                              [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
                                              [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
                                              [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
                                              [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
                                              [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
                                              [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
                                              [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
                                              [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
                                              [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
                                              [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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