Best foods for brain and nervous system

Your brain ages with time, it is important to improve the functioning and health of the brain along with the nervous system. These top 12 foods can prevent brain deterioration, blood pressure, mental disorders like Alzheimer's disease, and prevents nerve damage. 

Spinach: 

Spinach is a magical vegetable, that has innumerable health benefits. No matter the disease or health problem, spinach is a power house of nutrients. Besides, the antioxidants present in spinach gives slows down the aging of the brain and nervous system, hence improves cognitive functioning. Cognition simply means mental functioning - concentration, decision making, problem solving abilities, reasoning and learning.

Dark green leafy vegetables: 

Homocysteines is a chemical responsible for dementia, Alzheimer's Disease, and break down of arterial walls, when present in high amounts. But dark leafy vegetables break down homocysteines with the help of folate and vitamin B and B6.

Whole grains: 

Whole grains and brown rice contains vitamin B6 which can break down high levels of homocysteines that is responsible for mental deterioration. Whole grains also contain magnesium that enhances cognitive functioning.

Cocoa: 

Cocoa is a powerful antioxidant that prevents the brain from oxidative stress that can cause Parkinson's Disease, atherosclerosis, heart failure, Alzheimer's Disease and chronic fatigue syndrome.

Nuts: 

Nuts like almond and walnuts are a great ingredient for maintaining blood vessels. The Omega 3 fatty acids present in walnut also enhance the mind and the antioxidants present in nuts lowers cholesterol.

Garlic: 

Garlic can prevent aging of the mind and improves the cardio vascular system too. Garlic too contains antioxidants that fight infections.

Olive oil: 

Olive oil contains antioxidant polyphenols that lowers high blood pressure and reduces cholesterol. This oil is perfect for maintaining the health of the nervous sytem.

Red wine: 

Red wine is a potent source of antioxidants that improves the brain and clears the cholesterol too. Red wine can increase longevity but drink red wine in moderation to reap the health benefits.

Tea: 

Tea not only increases metabolism but also spikes your mind and cognitive abilities. Tea contains antioxidant, catechines that enhances blood flow.

Sardines and herrings: 

Omega 3 fatty acids is the key component in the fish that improves the functioning on the brain and nervous system. These fishes are known to prevent mental disorders and beneficial for heart health.

Blueberries: 

If you get your hand on blueberries that's great! It is loaded with antioxidants that fight free radicals. It is the ingredient to enhance your cognitive skills.

Pomegranate juice: 

Pomegranate is available all year round and we should reap the benefits to keep our minds active. Antioxidants present in pomegranate fights free radicals.

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Steps to Prepare Fish Fry

Ingredients:

• 7-8 fish fillets
• 1 1/2 tbsps oil

For the marinade:

• pinch turmeric powder
• 1 tsp red chilli powder
• 1 tbsp ginger garlic paste
• 1/2 tsp coriander powder
• 1/4 tsp cumin pwd
• 2 tbsp chopped onions
• 1/2 tsp saunf pwd (fennel,aniseed)
• pinch garam masala
• salt

Steps:

1. Make a paste of all the above ingredients called for marinade.
2. Clean fish. Apply the marinade to all the fish fillets and keep aside for 20 minutes.
3. Heat 1 1/2tbsps oil in a heavy bottomed vessel or non-stick pan, add few curry leaves and fry for few seconds. Now add the marinated fish fillets and cook them on slow fire for 12-14 minutes. See that the fish does’nt burn or get stuck to the vessel.
4. Flip over the fried fish and let them cook and brown on the other side. Cook for 8-10 minutes.

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Steps to prepare Anglo Indian Mutton Meatball Curry

Ingredients

• Onions - 2, large, finely chopped
• Ginger garlic paste - 1 tbsp
• Turmeric powder - 1/2 tsp
• Red chili powder - 1 1/2 tsps
• Coriander powder - 1 tbsp
• Cumin powder - 1/4 tsp
• Garam masala powder - 1/4 tsp
• Curry leaves - 1 sprig
• Tomato puree - 1 cup
• Coconut milk - 1/2 cup
• Salt to taste
• Cooking oil - 3 tbsps
• Coriander leaves - 2 tbsps, finely chopped
• For the Meatballs:
• Mutton Kheema - 1/2 kg, finely minced meat
• Garam masala powder - 1/4 tsp
• Green chilies - 2, finely chopped
• Coriander leaves - 4 tbsps, finely chopped
• Salt - 1/2 tsp

Method

1. In a bowl, add the thoroughly washed and drained mutton kheema/minced meat. Add garam masala powder, salt, chopped green chilies and coriander leaves and mix well. Make small balls and keep aside.
2. Heat oil in a heavy bottomed vessel. Add curry leaves and chopped onions and saute for 4 mts on low to medium flame. Once the onions turn transparent, add the ginger garlic paste and saute for 3 mts.
3. Add red chili powder, coriander powder, cumin powder and turmeric powder. Mix. Add tomato puree and cook on low to medium flame for 7 mts or till the oil separates.
4. Add salt to taste and garam masala powder and mix. Add 1 1/2 cups of water and bring to a boil. Allow to simmer for 6-7 mts.
5. Drop the minced meat balls carefully, one at a time, into the gravy and allow to cook on medium flame for 3 mts. Reduce flame, place lid and cook for 20 mts.
6. Add coconut milk and cook for 2 mts and turn off heat.
7. Serve warm with coconut rice.

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Steps to prepare Spicy Chicken Legs

Ingredients:

• 4-5 chicken legs, make slits all over
• 1 tbsp ginger-garlic-green chilli paste
• 1/4 tsp red chilli powder
• 3/4 tsp black pepper pwd
• large pinch turmeric pwd
• 3/4 tbsp coriander powder
• large pinch cumin pwd
• pinch of garam masala pwd
• 1 tbsp hot and sweet tomato chilli sauce
• 2 1/2 tbsps hung yogurt
• 1 tbsp lemon juice
• salt to taste
• 2 tbsps oil

Steps to prepare :

1 Marinate chicken legs with all the above ingredients except oil. Refrigerate and allow to marinate overnight or marinate for at least 3-4 hrs.

2 Heat oil in cooking vessel, add curry leaves and chicken pieces along with the left over marinade if any. Cook on high for 3 mts, reduce flame to medium, place lid and cook for 10 mts. Reduce flame to low and cook for another 10 mts.

3 Remove lid and cook till the water evaporates and roast on medium flame till well cooked. Serve warm with onion slices and lemon wedges.

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