Hungry? PTB knows just the thing. The team headed back to the PTB test (prep) kitchens to whip up a how-to guide for building a supercharged salad. Get the scoop on how you can create the perfect study snack that is sure to provide long-lasting brainpower.
Start With a Base
Every salad has to start with a solid foundation. Want the best for your brain? Choose dark leafy greens, like spinach and kale– both are full of cognition-boosting nutrients like folic acid and iron.
Add in Some Protein
Protein is essential for just about every function in our body, but especially the brain. The amino acids in protein are crucial for the synthesis of neurotransmitters like dopamine and serotonin. Salmon and eggs are both great choices for their cognitive benefits. For a vegan-friendly option, try chickpeas. They’re full of magnesium, which helps cell receptors transmit messages to the brain.
Don’t Forget the Fixings
Top off your salad with brain-boosting extras. Looking for some crunch? Try nuts like walnuts, which contain omega-3s, or roasted pumpkin seeds, which are full of magnesium, antioxidants and other nutrients that benefit the brain. Craving a little sweet with your savory? Blueberries are a great addition to a summer salad and are one of the healthiest brainfoods around.
Finishing Touches
No salad is completed until it’s well-dressed. While you can opt for a simple vinaigrette, you can also sneak in some more superfoods. Try an avocado-based dressing for a nice dose of healthy fats. If you have your heart set on a lighter dressing, look for one that’s olive oil-based. If you’re making your own, try adding a little flaxseed oil for even more brain-boosting benefits. It’s full of alpha-linolenic acid (ALA), an omega-3 fatty acid which has been linked to better memory and cognition.