These berries contain anthocyanidins, which are health-promoting plant pigments that give certain fruits and vegetables their rich blue, red, and purple colors. Research from the Nurses’ Health Study has shown that these compounds in blueberries and strawberries can help improve brain functioning as we get older by concentrating in areas of the brain involved with memory and learning. Eating a total of 1 cup of blueberries and 2 cups of strawberries each week has been shown to slow cognitive decline in older women by as much as two and a half years.
Tracye’s Daily Green Smoothie (here)
Mary’s Daily Green Smoothie (here)
Chia Berry Breakfast Pudding (here)
Sunrise Smoothie Bowl (here)
Blueberry Muffins (here)
Berry Beet Smoothie (here)
Maple French Toast with Strawberries (here)
Sunrise Smoothie Bowl (here)
Fruity Ice Pops (here)
As a rich source of an antioxidant and anti-inflammatory plant compound called luteolin, celery helps protect against brain inflammation that can lead to dementia. Aim to add a serving of celery to your meals two to three times a week. One serving is about 1 cup of chopped celery or two 10-inch celery stalks.
Lemongrass Noodle Soup (here)
Curried Lentil Soup with Carrots and Rosemary (here)
Farro with Shiitake Mushrooms (here)
Three-Bean Chili (here)
This aromatic herb has been shown to improve memory and brain function. As an evergreen, low-maintenance plant, rosemary is one of the easiest herbs to grow yourself, making it simple and convenient to sprinkle fresh or dried leaves on your meals throughout the week.
Curried Lentil Soup with Carrots and Rosemary (here)
Roasted Beet Slices with Rosemary (here)
Roasted Root Vegetables (here)
This distinctive crimson spice from the Crocus sativus flower has been shown to diminish the cognition-impairing effects of mild to moderate Alzheimer’s disease. Saffron is one of the world’s most expensive spices to produce, but fortunately a few pinches are typically all you need to reap the health benefits of cooking with it, especially when adding it to whole grains.
Saffron Rice (here)
This powerful orange spice has been used in Southeast Asian cuisines for thousands of years. Turmeric has been shown to help prevent Alzheimer’s disease or reduce its symptoms, among its many other health benefits. In fact, because of its effectiveness in the prevention and treatment of a wide range of health conditions, turmeric is one of the few spices that should be consumed daily. In How Not to Die, Dr. Michael Greger recommends consuming ¼ teaspoon of turmeric each day. And be sure to use turmeric with a pinch of black pepper to dramatically increase its effectiveness.
Curried Tofu Scramble with Shiitake Mushrooms (here)
Crunchy Roasted Chickpeas (here)
Crispy Tofu Bites (here)
Thai Coconut Curry Soup (here)
Curried Lentil Soup with Carrots and Rosemary (here)
Chana Masala (here)
Mac and Cheese (here)
Ethiopian Platter (here)
Collards and Quinoa (here)
Roasted Curried Cauliflower (here)