Heal Your Brain: Nutrition

"Let thy food be thy medicine and thy medicine be thy food." - Hippocrates

In my efforts to nourish my brain back to good health after this most recent bout of depression, I am focusing on improving my diet.

Especially during periods of high stress and trauma, one of the first things to suffer is often what we eat. Tired and overwhelmed, we reach for what is easy and convenient, perhaps also attempting to "fill" the hole in our heart and ease the worries in our mind with comfort food. Although these food choices may provide temporary relief, in the long run they only contribute to our feeling poorly!

This is my first installment of sharing what I'm learning about eating my way to a healthier brain!

PHOTO SOURCE: http://www.dancingtheland.com/kale.html

KALE

You'd probably have to be hiding under a rock somewhere to not have heard of this nutritious superfood! Here's what I learned about why Kale is an especially good brain food:

It contains the Carotenoids, Lutein and Beta-carotene: Research from the Harvard School of Public Health found that people whose blood contained high levels of carotenoids (important anti-oxidants) were significantly more optimistic. Kale is a great source of carotenoids, along with spinach, carrots, and sweet potatoes.
It provides Alpha-linolenic Acid (ALA): Brain health depends on picking the right fats in your diet, as the brain is about 60 percent fat. One vital set of fats most eaters need more of is the omega-3s, which happen to be the main kind of fat in kale. The plant-based omega-3 ALA is linked to numerous health benefits, one of which is lowering the risk of depression.
It provides a huge dose of Vitamin K (684 percent of the recommended daily allowance!): Long associated with blood clotting, vitamin K is a powerful anti-oxidant that protects fat. It is a key co-factor need to make the specialized fats called sphingolipids that create the structure of our brain cells, and it promotes brain cells being more resilient by influencing gene expression. Vitamin K is also a powerful anti-inflammatory, valuable because new research points out a clear link between chronic inflammation and mental disturbances such as depression.
Kale also has a lot of protein for a leafy green. Add to this iron, folate, and vitamin B6, all needed to make brain molecules like serotonin and dopamine, and it is clear that kale is brain food.

Having never tried Kale before, I was eager to find a good-tasting recipe for my first experience. I found a winner in this recipe from Dr Andrew Weil's "Fast Food, Good Food - More than 150 Quick and Easy Ways to Put Healthy, Delicious Food on the Table". The interesting flavor profile created by kale combined with the sweetness of dates, acidity of citrus and warming spices was delicious! Even my husband, who doesn't have the most adventurous of palates, enjoyed this.

Kale Salad with Orange and Pistachio Serves 4

Note: As with any kale salad, it is important to allow the leaves to soften in texture and flavor through contact with lemon juice and salt. If you can't wait 30 minutes for this process, you can speed it up by massaging the dressing into the kale before you add the dates.

DRESSING

1/4 cup extra-virgin olive oil

3 tablespoons lemon juice

1 teaspoon orange zest

1 tablespoon orange juice

1/2 teaspoon sea salt

1/2 teaspoon ground cumin

1/8 teaspoon ground cinnamon

1/8 teaspoon cayenne pepper

SALAD

1 bunch kale, ribs removed and leaves torn into bite-size pieces

1/2 cup pitted and coarsely chopped dates

2 oranges, peeled and cut crosswise into circles

1/4 cup raw pistachios, toasted (* I substituted raw, chopped walnuts)

In large bowl, whisk together the dressing ingredients until well combined.
Add the kale and dates and toss well to coat. Let the salad sit at room temperature for 10 to 30 minutes.
Transfer the salad to a serving platter, add the oranges, and top with the nuts.