Nootropics are a group of substances that enhance cognition, increase focus, and boost memory and learning. Specific nutrients, antioxidants, amino acids and other compounds found in foods and herbs are classified as nootropics. Researchers have found that nootropics benefit brain function by improving brain energy and blood flow, supporting the production of key brain neurotransmitters (serotonin, acetylcholine, dopamine) and reducing brain oxidative stress and inflammation by reducing cell-damaging free radicals.
Incorporating the following wholesome foods rich in nootropic nutrients in meals is an excellent way to improve brain function and health, as well as lower the risk of age-related chronic diseases such as dementia.
Wild salmon
Wild salmon is an excellent choice of oily fish that is rich in omega-3 essential fatty acids and iodine to help support optimum brain performance and memory. Wild salmon is also rich in the superantioxidant astaxanthin.
The brain is made up of more than 60 per cent structural fat and needs to be supplied with the right type of fats to keep well oiled and functioning properly. Omega-3 essential fatty acids, namely DHA (docosahexaenoic acid), are vital for optimum brain performance. The brain and the retina contain the highest content of DHA found in any tissue in the body. These healthy brain fats help enhance learning and memory and are vital for brain growth and development in infants. DHA is important for preventing depression and age-related cognitive decline including dementia. Omega-3 fats cannot be made by the body, so they need to be supplied through the diet.
Esta historia es de la edición Issue #42 de Eat Well.
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Esta historia es de la edición Issue #42 de Eat Well.
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ARE YOU TO FU enough?
Love it or hate it, everyone has an opinion about tofu. Tofu is a very popular plant-based protein for vegans and vegetarians, but now this humble bean curd is starting to shine for meat lovers too as an alternative source of protein.
Sweet TRAYBAKES
Whether you want to feed a group of people or make a batch of treats for the week, traybaking is a no-fuss way to cook up something sweet and easy that will please everyone. Your family and friends will love you when you offer them some of our: cinnamon scrolls; fruity chocolate; espresso brownies; lemon & coconut slice; or ginger cake with brown butter frosting.
ROLL UP
When you roll food, whether in Lebanese bread, a thin pancake or whatever you choose, you can create a parcel of nutrition that is perfectly suited to your own tastes and needs. Here are some roll-up recipes that will suit every occasion including: mango, snow pea, & sprout rice paper rolls; oat crepes with coconut yoghurt & mixed berries; or beef meatball & tzatziki flatbreads.
RICE BOWL Lunches
If you are working from home, or even enjoying your weekend, and lunchtime rolls around but you have no plans for lunch, then a rice bowl is an ideal saviour.
PLANT-BASED PIES
Pies are a piece of gastronomic brilliance: a filling with a case and lid you can eat is food genius. The first pies date back to Egyptian times and there is a recipe for chicken pie that was carved into stone more than 4000 years ago. For millennia, however, the pie casing was mostly used to cook the filling, but for around 500 years or more we have been eating the pie crust too.
20 FOOD CRAVING HACKS
Decipher the deeper causes of your cravings and discover tricks to curtail them.
Eggplant (Solanum melongena L)
Eggplant is a wonderful option for vegans and vegetarians, extremely nutritious and highly versatile in the kitchen.
5 PANTRY SAVIOURS
Whether you're cooking a simple breakfast or something more exotic, here are five pantry food staples you should have on hand to cook plenty of delicious meals in the comfort of your own home.
Cucumber (Cucumis sativus)
Cucumbers are delicious fresh but they also offer plenty more options in the kitchen.
Our Chefs
Meet the chefs who bring this issue's recipes to you: Lisa Guy, Georgia Harding, Lee Holmes, Sammy Jones, Raquel Neofit, Naomi Sherman and Ames Starr.
