Advertising
Advertising

100 Healthy Recipes That You Can Learn in 15 Minutes

100 Healthy Recipes That You Can Learn in 15 Minutes

The rise of foodie and health culture over the past decade has made us much more aware about the quality of the food that we consume. However, cooking well, usually takes longer than you would expect even if you have a strong culinary affection.  We have some great news for you. We have built a list of easy healthy recipes that should only take 15 minutes to learn, just bookmark this page and then you’ll always have this list handy. We have categorized them into Fruit, Poultry & Meat, Fish & Shellfish, Pasta, Vegetable, Rice & Grain and Bean & Legume and broken them down into different types of meals from appetizers, main meals, sandwichs, drinks… it’s all there. It’s easy for you to pick out a recipe(s) a day that provides enough variety to keep your palettes watering. Have a look through your fridge and check out which recipe suits you! Enjoy!

Fruit recipes

Advertising

    Appetizer recipes

    Beverage recipes

    Dessert recipes

    Main dish recipes

    Poultry and meat recipes

      Main dish recipes

      Sandwich recipes

      Fish and shellfish recipes

      Advertising

        Main dish recipes

        Pasta recipes

          Main dish recipes

          Vegetable recipes

          Advertising

            Appetizer recipes

            Main dish recipes

            Rice and Grain recipes

              Bread recipes

              Main dish recipes

              Bean and legume recipes

              Advertising

                Main dish recipes

                Featured photo credit:  A lot of various meal via Shutterstock

                More by this author

                Brian Lee

                Chief of Product Management at Lifehack

                100 Incredible Life Hacks That Make Life So Much Easier 10 Best New Products That People Don’t Know About Book Summary: The Power of Habit in 2 Minutes 1 Minute Book Summary: How To Make People Like You in 90 Seconds or Less 2 Minutes Book Summary: Thinking Fast and Slow

                Trending in Health

                1 12 Best Foods That Improve Memory and Brain Health 2 17 Healthy Late Night Snacks for When Midnight Cravings Hit 3 10 Ways Helping Others Will Improve Your Life 4 Having Trouble Sleeping? 9 Quick Fixes to Help You Sleep Tonight 5 9 Simple Mindfulness Exercises to Calm Your Mind

                Read Next

                Advertising
                Advertising
                Advertising

                Last Updated on August 12, 2019

                12 Best Foods That Improve Memory and Brain Health

                12 Best Foods That Improve Memory and Brain Health

                Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                Here are 12 best brain foods that improve memory and brain power:

                1. Nuts

                The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

                Advertising

                2. Blueberries

                Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                3. Tomatoes

                Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                4. Broccoli

                While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                5. Foods Rich in Essential Fatty Acids

                Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                The body does not naturally produce essential fatty acids so we must get them in our diet.

                Advertising

                Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                6. Soy

                Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                7. Dark Chocolate

                When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

                Advertising

                Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                9. Foods Rich in Zinc

                Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                10. Gingko Biloba

                This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

                Advertising

                However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                11. Green and Black Tea

                Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                12. Sage and Rosemary

                Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                Try to enjoy these savory herbs in your favorite dishes.

                When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                More About Boosting Brain Power

                Featured photo credit: Pexels via pexels.com

                Reference

                Read Next