BRAIN BOOSTING SUPER SALAD

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Brain Boosting Super Salad (with Lemon Vinaigrette) is full of superfoods that will make your body and your brain healthy!

 

bowl of fruit

BRAIN BOOSTING SUPER SALAD

Avocados, broccoli, and blueberries are specifically listed in the top 10 best foods for your brain and memory. The other ingredients, blackberries, raspberries, plums, and nectarines are also full of vitamins and nutrients.

WHAT IS A SUPERFOOD?

Superfoods are mostly plant-based foods, but also some fish and dairy, that are thought to be nutritionally dense.

bowl of fruit

What is the best brain food for memory?

  1. First, fatty fish like salmon, trout, albacore tuna, herring, and sardines. All of these are rich sources of omega-3 fatty acids.
  2. Coffee – Two main components in coffee — caffeine and antioxidants — can help support brain health.
  3. As well, blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
  4. Turmeric – Curcumin is the active ingredient in turmeric. It crosses the blood-brain barrier which means it can directly enter the brain and benefit the cells there. Furthermore, it’s a potent antioxidant and anti-inflammatory compound.
  5. Broccoli has powerful plant compounds, including antioxidants. Also, it’s very high in vitamin K, delivering more than 100% of the Recommended Daily Intake in a 1-cup.
  6. Furthermore, pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. They’re also an excellent source of magnesium, iron, zinc, and copper
  7. Dark chocolate and cocoa powder contain brain-boosting compounds, including flavonoids, caffeine, and antioxidants.
  8. Nuts – Several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health.
  9. Vitamin C is a powerful antioxidant that helps fight off the free radicals that can damage brain cells. Plus, vitamin C supports brain health as you age. As well, it may protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease.
  10. Finally, eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline.

bowl of fruit

What are the 7 worst foods for your brain?

  1. Sugary drinks
  2. Refined carbs
  3. Foods high in trans fats
  4. Highly processed foods
  5. Aspartame
  6. Alcohol
  7. Fish high in mercury

 

fruit in a bowl

MORE LIKE BRAIN-BOOSTING SUPER SALAD

Please keep in mind that nutritional information is a rough estimate and can vary based on the products used.

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Brain Boosting Super Salad (with Lemon Vinaigrette) is full of superfoods that will make your body and your brain healthy!

Brain Boosting Super Salad (with Lemon Vinaigrette)

This salad is super healthy and full of foods specifically good for your brain and memory.
Author: Paula
5 from 7 votes
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Prep Time: 10 minutes
Cook Time: 1 minute
Servings: 2 servings
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Ingredients

LEMON VINAIGRETTE

  • ¼ cup olive oil
  • ¼ cup lemon juice fresh
  • ¼ teaspoon lemon zest
  • ½ teaspoon honey or date syrup
  • ½ clove garlic minced
  • teaspoon salt and pepper to taste

SALAD

  • 1 medium avocado
  • 1 cup broccoli
  • ¼ cup blueberries
  • ¼ cup raspberries
  • ¼ cup blackberries
  • 2 medium plum
  • 2 medium nectarine
  • ¼ cup walnuts chopped

Instructions

LEMON VINAIGRETTE

  • Add all the vinaigrette ingredients to a small bowl.
  • Whisk until everything is combined. Refrigerate until you're ready to use.

SALAD

  • Wash and dry the fruit just before you make the salad.
  • Cut the avocado, nectarines, plums, and broccoli into bite-size pieces and divide them between two bowls.
  • Equally, add the remaining ingredients to the bowls.
  • Toss with salad dressing just before serving.
  • Refrigerate any leftover salad dressing.

Nutrition

Calories: 643kcal | Carbohydrates: 46g | Protein: 8g | Fat: 52g | Saturated Fat: 7g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 31g | Sodium: 169mg | Potassium: 1187mg | Fiber: 15g | Sugar: 25g | Vitamin A: 1188IU | Vitamin C: 87mg | Calcium: 74mg | Iron: 2mg
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2 Comments

  1. 5 stars
    I love everything about this salad! The pops of the blueberries, the crunch of the broccoli and walnuts and the creamy avocado bring all the best textures. The combination of savory vegetable with sweet and tangy fruit is perfection. And the dressing is the brightness that brings it all together. Absolutely scrumptious!

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