VEGETABLES

Asparagus

Love it or hate it, asparagus is outstanding brain food. One cup of cooked asparagus yields 70% of your recommended daily folate intake.

Folate is one of the B-vitamins that prevents cognitive decline and increases focus. Folate tends to your white matter. (That’s the bit that coordinates brain activity, serving as a highway for signals.)

FOR THE NERDY: The academic article for those of you who speak fluent Dutch.


Kale

If brain fog threatens to slow you down, dark leafy greens like kale are the perfect remedy.

Kale is packed with memory enhancers and cognitive accelerators: vitamin C, vitamin K, magnesium, folate, and potassium.

If you’re put off by their inherent sharp flavour, just know that bitter compounds indicate disease-fighting phytochemicals.

FOR THE NERDY: More to chew on

Beetroot

Packed with nutrients to boost your brain and fuel your libido, we think beets deserve the top spot on this week’s shopping list.

Why? Beets are performance enhancers. Rich in nitrates, they increase blood flow. They also deliver boron, a trace mineral that ups the production of sex hormones.

Beets significantly crank up cognitive performance and overall well-being too. They’ll also keep inflammation at bay and prevent your insides from oxidising like a forgotten apple slice. So what if the flavour’s a bit of a turn-off? They still deserve affection.

FOR THE NERDY: A healthy supply of beet deets


Celery

Celery contains luteolin, a potent compound that combats inflammation without destroying neurons. It slows down the production of cytokines, your immune system’s SOS chemical messengers.

Luteolin fosters a healthy hippocampus, the region some might call Mind Palace Central. Consume luteolin and your memory with thank you.

Celery contains vitamin K, vitamin C, and potassium. It’s hailed for lowering blood pressure and fighting chronic diseases and to top it off, celery is low in calories.

FOR THE NERDY: More celery goodness

Broccoli

Broccoli packs a choline punch.

Whilst beef liver tops the chart when it comes to choline, we think broccoli is a more appetising proposition.

Choline is a precursor to acetylcholine, a neurotransmitter responsible for memory and cognitive function.

It can offset damage caused by traumatic brain injuries and it helps expectant mums and babies thrive.

FOR THE NERDY: Read up on Choline

Brussel Sprouts

Brussel sprouts’ health benefits are owed to their ratio of calories to vitamins, minerals and plant nutrients. (You can read about their ANDI score here.)

A single 1-cup serving of handsome sprouts will give you more than your daily vitamin K and vitamin C. You’ll top up on vitamin A and B-6, enjoy some folate, potassium, and manganese AND score 4 grams of protein.

Word to the wise: don’t overcook them. Go green to maximise nutrients and visual appeal

FOR THE NERDY: All things sprouts

Want more of this? Get some brain food every week.

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