Warm the body – and nourish the brain
- Dr. Nati Blum
- Ari Manor
- Published in Walla Health
- No comments
Research-Based Winter Foods to Support Memory and Concentration
The Israeli winter invites us to cook more soups and stews, to sit at home – and to lean a little more on “comfort food.” This is an excellent opportunity to choose foods that not only warm the body, but also support the brain: memory, concentration, and long-term brain health. Below are winter foods that have solid scientific evidence supporting cognitive function in humans, along with tips for preserving their biological activity, and recipe ideas for their delicious daily integration.
Winter foods with good evidence for brain health
1. Fatty fish
Salmon, mackerel, herring, and sardines are rich in omega-3s DHA and EPA – key building blocks for brain cell membranes. Regular consumption of fatty fish has been linked in many studies to better memory, slower decline in cognitive function, and a lower risk of dementia.
- For this to work: It is advisable to prefer small fish (such as sardines) or salmon from a reliable source, preferably For wild fish Marketers know that these fish are usually low in mercury and impurities compared to larger fish.
2. Winter legumes (lentils, beans, chickpeas, peas)
Legumes provide a combination of protein, fiber, iron, zinc, and folate – all essential for proper nervous system function. A diet rich in legumes is associated with a stable energy flow to the brain (fewer sugar spikes and drops) and improved memory and concentration in adults.
- For this to work: It is recommended to buy whole legumes, without any unusual odor or signs of mold. A sealed jar in a cool, dry place will preserve their quality. Wash well and soak before cooking.
3. Whole grains (quinoa, buckwheat, oats, brown rice)
Whole grains provide "slow" glucose to the brain, along with B vitamins, vitamin E, and minerals. They contribute to a steady flow of energy and concentration, and have been found to be part of dietary patterns linked to slower memory decline in older age.
- For this to work: It is advisable to choose whole, natural grains (not "enriched"). They should be stored in an airtight container to prevent oxidation or the appearance of insects. It is recommended to wash before cooking.
4. Nuts – especially walnuts
Nuts, especially walnuts, contain plant-based omega-3s, vitamin E, and antioxidants. Population studies have found that consuming walnuts several times a week is associated with better results on tests of memory, concentration, and thinking speed at all ages.
- For this to work: It is important to choose fresh nuts without a sour smell or bitter taste (which are signs of oxidized fat). It is best to buy unroasted or lightly roasted nuts, without added oils or salt, and store in an airtight container in the refrigerator.
5. Natural cocoa and dark chocolate
High-quality cocoa and dark chocolate (over 70% cocoa) are rich in flavonols – antioxidants that dilate blood vessels and improve blood flow to the brain. Studies have shown that consuming flavonol-rich cocoa may improve memory performance and function of brain areas related to learning.
- For this to work: Choose cocoa powder without sugar and additives. Or alternatively – dark chocolate with a short ingredient list and a high cocoa percentage. Store in a cool, dry place. No need to refrigerate as long as it is not very hot.
6. Green tea
Green tea contains a unique combination of caffeine and L-theanine, which helps promote “calm alertness” – better concentration without jitters. Regular consumption of green tea has been linked in studies to a lower risk of cognitive decline in older age.
- Important Information: It is advisable to use high-quality tea leaves or tea bags from a reputable manufacturer, store in an airtight container away from light and odors. Prepare with hot, but not boiling, water to preserve the antioxidants.
Brain-warming winter recipes
1. Orange soup with red lentils
Chopped onion is lightly fried in olive oil, then diced pumpkin, carrots and sweet potatoes, half a cup of red lentils, water or vegetable stock and seasoned with a little turmeric, ginger, salt and pepper. Cook until soft and blend. The result is a thick soup that provides beta-carotene, protein and fiber – a complete and warming meal in a bowl.
2. Baked salmon with root vegetables and spinach
Place cubes of sweet potato, carrot and beetroot in a baking dish, season with olive oil, rosemary and coarse salt and bake for about half an hour. Place a salmon fillet seasoned with salt, pepper and lemon on top of the vegetables and bake for another 12–15 minutes. Next to the dish, sauté fresh spinach with a clove of garlic in a pan. One serving combines omega-3, antioxidant-rich vegetables and green leaves.
3. Lentil and Root Casserole
In a large pot, fry the onion, add black or green lentils (after rinsing), diced sweet potatoes and carrots, chopped celery and spices (thyme, bay leaves, a little cumin). Cover with water or stock, cook for about an hour over low heat until everything melts and comes together. Finally, add a tablespoon of raw olive oil and chopped parsley. A satisfying dish, rich in protein, iron and folic acid.
4. White fish fillet on a bed of quinoa and nuts
Cook quinoa in water or stock with a little salt. At the same time, bake a white fish fillet (e.g. haddock/barramundi) in a delicate seasoning of olive oil, lemon and garlic. Mix the cooked quinoa with chopped herbs (parsley, chives) and add lightly toasted chopped walnuts. Serve the fish on a bed of quinoa – a combination of lean protein, whole grain and healthy fat.
5. "Smart" hot chocolate
Heat milk (or plant-based milk) in a small saucepan, add a tablespoon of natural cocoa and a teaspoon of honey or cilantro, and whisk until combined. You can add a pinch of cinnamon. You get a warming cup of chocolate with less sugar and more cocoa – and with it a small dose of flavonols that support good blood flow to the brain.
Brain-warming winter recipes
Bottom line
You don't need an exotic superfood to nourish your brain in winter. A regular combination of fatty sea fish, legumes, whole grains, nuts, cocoa, and green tea – as part of a varied menu – can contribute to memory, concentration, and brain health for years to come. If you tuck into one or two of these dishes each week – winter will become not only a warming season, but also a strengthening season for the brain.
Know - you are not alone!
And if you or your loved ones notice signs of cognitive decline or uncharacteristic confusion, don't hesitate to contact the EMDA Association . At EMDA, we are here for you with information, a listening ear, and assistance – you can consult with us for free on the helpline at *8889.
The authors of the article
Dr. Nati Blum She is the CEO. EMDA Association and holds a PhD in Psychology from the University of Sacramento. Her doctoral dissertation focused on face-to-face group therapy versus virtual group therapy. In her role at EMDA, she harnesses her professional and managerial experience to lead efforts to improve the quality of life of those dealing with dementia, promote their rights, and raise public awareness of the phenomenon in Israel.
Ari Manor is the CEO of the consulting company ZOOZ , the Director of Strategy and Marketing at the EMDA Association, and an expert in strategy, marketing, AI, and innovation. He holds a master's degree (M.Sc.) in human genetics, as part of the Interdisciplinary Excellence Track at Tel Aviv University. As a serial entrepreneur, Ari has founded several impact projects for the benefit of the public, including Social Psychometrics in Israel, and the CureFacts project, which makes scientific information about medical treatments accessible to the general public in the US.