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The Ultimate Recipe For Brain Health by Max Lugavere

one of the best things about this meal is that it’s very easy to cook and it requires just a few ingredients how’s it going everybody my name is Max Lucca veera health and science journalist and the author of the New York Times best-selling book genius foods which is all about how to optimize your brain function with food and I’m about to show you the ultimate recipe for brain health so I call this the ultimate recipe for brain health because every ingredient is selected for a specific purpose every ingredient serves a specific function in the overall recipe for brain health one single meal is not going to be enough to sway the health of your brain in any particular direction but when you eat foods like this on a regular basis you’re really giving your brain the tools that it requires to not only create healthy new brain cells throughout your life but also to defend itself against the many stresses that it incurs over the course of daily life I’m a huge fan of Brussels sprouts I like to make them well-done so they get nice and crispy and soft cruciferous vegetables are amazing because they stoke your body’s detox pathways so I mean a lot of people today are obsessed with overpriced detox teas but your body has a very elegant detoxification a machinery hard-coded into your genome and by consuming cruciferous vegetables you basically help your body better detox and studies show that people who consume cruciferous vegetables and dark leafy greens tend to have more youthful performing brains so extra-virgin olive oil is essentially a fruit juice it’s made simply by crushing olives which is something that human beings have been doing for thousands of years unlike these newer industrial oils like canola oil corn oil soybean oil the benefits of extra-virgin olive oil are not only is it chemically stable when you use it to cook at low to medium heat but it actually is an anti-inflammatory fat it’s as anti-inflammatory as low-dose ibuprofen which many people take for pain relief it also has a very favorable fatty acid profile it’s predominantly monounsaturated fat which is very good for the cardiovascular system and what’s good for the heart is good for the brain wild salmon I know it’s gonna be a little bit more expensive than farm-raised salmon but it’s well worth the money it has lower levels of omega-6 fatty acids higher levels of a powerful antioxidant compound called astaxanthin which is very good for your skin I brain you name it and importantly wild salmon doesn’t have any of the antibiotics and potentially endocrine disrupting compounds that are very commonly found in farm raised salmon farm raised salmon they’re usually kept in pens and they’re fed antibiotics to prevent infection and they also end up eating a lot of fish meal that contains compounds like flame retardants which we’ve observed is actually very concentrated in the flesh of farm raised fish so by eating wild salmon you’re getting a much healthier fish and the healthiness of that fish is going to impart its benefits and its health on to you because at the end of the day you’re not just what you eat you are what what you eat eats arugula is another very important staple of this dish and that’s because of rugge Allah has the highest concentration of nitrates of any fruit or vegetable organic naturally occuring nitrates are very good for your cardiovascular system and what’s good for the heart again is good for the brain actually research shows that one high nitrate meal is enough to potentially boost cognitive functions so I’m a big fan of arugula beets or another good option but I tend to like the spiciness the pepperiness of arugula it’s a complete misconception that you can’t cook with extra-virgin olive oil at the very worst you’re gonna neutralize some of the many health benefits but what’s not gonna happen is it’s not going to become a toxic carcinogen like many other industrial seed oils actually do so I happen to love the way mustard seed powder tastes on my cruciferous vegetables it adds a spicy kick but most importantly it actually increases the healthiness of those vegetables all cruciferous vegetables when you chew them raw they have the ability to create a compound that is being studied for its broad reaching anti-cancer potential what happens when you cook cruciferous vegetables is the ability to create that compound gets lost but you can regain the potential to create that compound by sprinkling a little bit of mustard seed powder on your cooked cruciferous vegetable and what’s so beautiful about this is that in doing so you actually increase levels of antioxidants in the brain this recipe holds no punches in terms of its ability to give your brain the nutrients and the tools that it needs to be healthy and to perform optimally both in the present and for the long haul as well but one of the best things about this meal is that it’s very easy to cook and it requires just a few ingredients well there you have it the ultimate recipe for brain health if you want to learn more about any of that you can check out my boat genius foods thanks for watching and keep watching more good for [Music] [Music]

Randall Smitham



  1. Grace Harrison Posted on June 16, 2019 at 12:08 pm

    Love this and love Max!!

  2. ᄋᄉᄋKira Posted on June 16, 2019 at 12:11 pm

    I want to eat salmon now :((

  3. Eliska Charlotte W. Posted on June 16, 2019 at 12:26 pm

    Awesome video! would love more content like this, educational, understandable, and looks yummy!

  4. greygoose Posted on June 16, 2019 at 12:26 pm

    Calories from olive oil = almost 500!

  5. Uneeq Gem Posted on June 16, 2019 at 12:29 pm

    Such an informative video. Love the recipe

  6. Jack Normal Posted on June 16, 2019 at 12:35 pm

    Yum microplastics

  7. Zesty! Posted on June 16, 2019 at 12:56 pm

    I love Goodful! I think it’s my favorite out of all Buzz Feed products. 💜

  8. Darien Andrew Posted on June 16, 2019 at 1:19 pm

    Thanks Goodful ayy

  9. asdfg Posted on June 16, 2019 at 1:43 pm

    Anyone else notice this meal is a 1000 calories. It does say it can serve 1-2 people but I’d honestly need the whole thing to be full. Informative video tho.

  10. Fatima Chaqouri Posted on June 16, 2019 at 3:03 pm

    Ça l'aire délicieux

  11. Luna Lovegood Posted on June 16, 2019 at 3:05 pm

    This guy’s making a lot of claims where are his sources?

  12. Ray Radiance Posted on June 16, 2019 at 5:50 pm

    Honestly thats WAYYY TOO GREASY, using olive oil spray on the brussels sprouts then baking or air frying them will make them just as delicious and for the fish, maybe 1 teaspoon of olive oil? Pair it with a baked sweet potato for a truly filling meal.

  13. ZOHAR _ Posted on June 16, 2019 at 6:01 pm

    Dude, hes using BIG WORDS! Its working for him!…

  14. Golden Gold Posted on June 16, 2019 at 9:01 pm

    Even the book cover is catchy & genius 😂 but a 1000 calories meal is way too high

  15. Elsa Öhh Posted on June 16, 2019 at 9:34 pm

    Oh I want some salmon now :(( And its 00:00 o’clock were I live so I have to wait til Monday before the fish truck is back

  16. Gillian Smith Posted on June 16, 2019 at 9:39 pm

    way too many cals and oil in this recipe. why not steam brussel sprouts and finish off in pan juices. also that amount of salad only requires a tsp of oil to dress

  17. Pamela Johnson Posted on June 18, 2019 at 2:55 pm

    I love your tips. This video is a keeper…🙏😍

  18. Freshice Posted on June 18, 2019 at 4:37 pm

    MMMMMHMMMMM Microplastics and Mercury! Delicious!

  19. choberry Posted on June 20, 2019 at 1:19 pm

    cooking with a down jacket on?

  20. Sushi Phile Posted on June 26, 2019 at 12:29 pm

    I felt the way he was massaging the brussel sprouts

  21. Floyd Aldrich Posted on June 26, 2019 at 4:22 pm

    Eat the Salmon,leave the plants.

  22. Deni Breitenbach Posted on June 26, 2019 at 4:37 pm

    I would like it if you completed the original "agreement" you are on ghe road, selljng books but have not fulfilled what was originally promised when we supported your start.

  23. R. A. Sanders Posted on June 26, 2019 at 6:04 pm

    Max, why would you blacken your Brussel sprouts, creating toxic advanced glycation end products??? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583887/

  24. Kim Plaster Posted on June 26, 2019 at 8:18 pm

    Looks delicious! I love making brussels sprout chips! Attempting to grow my own arugula which makes a great homemade pizza topping… drizzled with a touch of Balsamic vinegar.

  25. AnnieLaurie Burke Posted on June 26, 2019 at 9:30 pm

    My mouth was watering the whole time! Yummmm! Making good food that's good for you is quick and easy. As for the cost of the ingredients? My dear late Mom, raised on a farm back when all farming was organic, used to say, "I'd sure rather give the money to the grocer than the doctor!"

  26. Mihaela IGNATESCU Posted on June 27, 2019 at 9:28 am

    Thanks for this recipe, but we don't find wild salmon.So what kind of fish can we replace with?Many appreciation, Mihaela

  27. giovan monti Posted on September 12, 2019 at 9:36 pm

    Let's hope your salmon is not contaminated by Fukushima radiation.