When I was younger, I took culinary arts for two years in high school because my dream career was to become a chef. I then realized that cooking was more of a hobby rather than a life-long career for me. In college, I switched over to study biology and neuroscience.
Ever since I joined my school’s cross country team in 7th grade, I have been interested in cooking and learning about nutrition. One day, we had a team meeting on nutrition and how it affected our performance. At the time, I knew for a fact that I was willing to do anything to improve my abilities and performance as a runner. I was motivated. I would research on how nutrients and foods affected our lifestyle, what the best foods were for athletes, and delicious recipes. From thereon, it led me to cooking and preparing my own healthy meals based on what I’d read and the recipes I’d looked at.
To this day, I still cook but, unfortunately, not as much as I used to due to a hectic school/work schedule. We all love eating food, but how do certain micro nutrients play a role within our body and brain? The bacteria in our gut is linked with many functional aspects of our brain. How though? Below I have provided a non-exhaustive list of essential micro-nutrients and vitamins that are involved in modulating a balanced mental health and avoiding diseases. In addition, I have provided delicious recipes with each nutrient!
Happy eating!!! 🙂
***= I’ve made this recipe and I approve of it!
- Omega-3 fatty acids
The “Seattle” Sandwich. Image via Pinterest - The main form of omega-3 fatty acid is docosahexaenoic acid (DHA). Our body is unable to produce DHA which causes us to rely on our dietary lifestyle to consume it.
- Benefits: improved our cognitive abilities, thought processing, and reduces risks of mental and degenerative (weakening of nervous system and brain health) diseases.
- Fun fact: This nutrient is highly beneficial when ingested during pregnancy since it is important for fetal growth and development.
- Food sources: salmon, tuna, flax seeds, chia seeds, kale, walnuts, eggs, and soybeans.
- Recipes:
- Chocolate Chia Seed Pudding *** (delicious and simple!)
- Apple Walnut Salad
- Lox Bagel Sandwich with Pickled Onions and Dill Cream Cheese (The “Seattle” Sandwich) ***
- Curcumin
Golden Milk. Image via Minimalist Baker - Benefits: an anti-inflammatory, improves digestion, lowers risk of cancer, and regulates cardiovascular function.
- Food sources: Turmeric! Just add a dash to some roasted vegetables, soups, or drinks (ie: Golden Milk).
- Fun fact: Cumin essential oils can aid insomnia as it relieves stress and anxiety.
- Recipes:
- Golden Milk:
- Sweet Potato-Tumeric Miso Soup
- Coconut chicken curry
- Flavonoids|
Blueberry Crisp. Image via Cookie and Kate - They belong to a group of a plant chemical called phytonutrients. Just like carotenoids, they are involved in the vibrant colors of veggies and fruits!
- Benefits: Associated with alleviating inflammation that decreases the risk of neurodegenerative and cardiovascular disease. Also, it lower the levels of leptin (a hormone that suppresses appetite).
- Food sources: celery, plums, red wine, berries, beans, and etc… there is a WHOLE bunch of food sources! Eat your fruits and veggies!
- Fun Fact:Â May improve night vision! The rod cells in our eye’s retina contain rhodopsin (a light-sensitive protein that help our eyes adapt to the dark) that reproduces more slowly as we get older. Flavonoids help stimulate the regeneration of rhodopsin.
- Recipes:
- Beef Bourguignon *** (A time-consuming dish but it is so worth it.)
- Blueberry Crisp *** (Serve with a scoop of ice cream!)
- Pasta with Chickpea Sauce
- Vitamin-B
Smoked Salmon Dip. Image via From Valerie’s Kitchen - Benefits: Prevents cognitive decline, memory loss, dementia that occurs in aging, produce healthy cells in hair/nails/skin.
- Food sources:Â Fish, eggs, dairy, meat, and poultry
- Fun Fact: There are many B Vitamins (vitamin B1,2,3,5,6,7,9, and 12) that together is known as “vitamin B complex”
- Recipes:
- Chicken Tinga (spicy shredded chicken)
- Frozen Yogurt Bark
- Smoked Salmon Dip ***
- Vitamin-C
Baked Pasta with Sausage and Broccoli Rabe. Image via Bon Appetit - Benefits: An antioxidant vitamin that improved immune system and prevents or treat many diseases and illnesses.
- Food sources:Â bell peppers, citrus fruits, kiwi, broccoli, and a variety of fruits and vegetables!
- Fun Fact:Â Oranges do not have the highest dosage of vitamin C. Green peppers, kiwi, red peppers, black currant, and guava have a much higher dosage.
- Recipes:
- Citrus Salad with Fennel Binaigrette
- Â Chocolate-covered Candied Orange Peels
- Baked Pasta with Broccoli Rabe and Sausage
- Vitamin-D
Raspberry Baked Brie with Honey and Almonds. Image via Driscoll’s - Benefits:Â Building and maintaining bone mass and muscle strength.
- Food sources:Â Cereals and dairy products that are fortified with vitamin-D, eggs, shiitake mushrooms, cheese, sardines, and sunlight :)!
- Recipes:
- Garlic Sauteed Shiitake Mushrooms
- Raspberry Baked Brie with Honey and Almonds
- Shakshuka (North-African Style Poached Eggs in Smoky and Spicy Tomato Sauce)
- Vitamin-E
Coconut Sticky Rice with Mango. Image via Travel Agencies - Benefits:Â lowers risks disease development, improves immune system, repairs damaged skin, age-related cognitive decline
- Food sources: sunflower seeds, almonds, wheat germ, avocado, mango, and butternut squash
- Fun Fact: Great for chapped lips and dry skin. You may see skin care products that contain vitamin E in them!
- Recipes:
- Coconut Sticky Rice with Mangos ***
- Avocado Smoothie
- Butternut Squash Baked Pasta
- Iron
BBQ Jackfruit Sandwiches with Avocado Slaw. Image via Minimalist Baker - Benefits:Â Responsible for the production of hemoglobin (a protein in red blood cells that carries oxygen from the lungs to all body parts) and myoglobin (a protein that gives oxygen to muscles)
- Food sources: red meats, poultry, seafood, beans, young green jackfruit, and nuts.
- Fun Fact: It reduces fatigue. It is an important part of hemoglobin and a deficiency of it will cause fatigue!
- Recipes:
- BBQ Jackfruit Sandwiches with Avocado Slaw *** (I’ve made this countless number of times and it is amazing!)
- Shrimp Scampi Pasta ***
- French Onion Beef Sliders
- Zinc
Toasted Muesli. Image via Cookie and Kate - Benefits: improved immune system, and treat diarrhea
- Food sources:Â oysters, nuts, whole grains, beans, and yogurt
- Fun Fact: Stimulates protein synthesis and cell division for muscle growth and repairment!
- Recipes:
- Granola
- Toasted Muesli
- Dark Chocolate and Walnut Cookies ***
I hope this knowledge of nutrients has enlightened you all! Enjoy the recipes! 🙂
References: