Why This Supports Brain & Mental Health

This dish focuses on neurotransmitter production, inflammation control and blood sugar stability.

Lentils provide slow-release carbohydrates and fibre, preventing sharp glucose fluctuations. Glucose instability can trigger cortisol surges, mood lability and impaired cognitive performance. Stable glucose equals stable energy for neurons.

They are also rich in folate, a key component of one-carbon metabolism. Folate deficiency is strongly associated with depression due to impaired methylation and reduced synthesis of monoamines.

Spinach supplies folate, magnesium and iron. Magnesium modulates NMDA receptors and plays a role in calming neuronal excitability — low magnesium is associated with anxiety and poor sleep.

Turmeric contains curcumin, which downregulates NF-κB and other inflammatory pathways. Neuroinflammation is increasingly implicated in depression and neurodegenerative diseases.

Garlic and onions contribute prebiotic fibres that nourish gut bacteria. The gut microbiome influences brain chemistry through short-chain fatty acids, immune modulation and vagal signalling.

This is gut–brain support, anti-inflammatory support and neurotransmitter substrate support in one warming bowl.

Ingredients (Serves 4)

1 tbsp extra virgin olive oil
1 large onion, finely chopped
2 garlic cloves, crushed
1 tsp grated fresh ginger
1 tsp ground turmeric
½ tsp ground cumin
200g red lentils
1 litre vegetable stock
100g fresh spinach
1 tbsp lemon juice
Sea salt and black pepper

Method

Heat the olive oil in a saucepan. Gently soften the onion for 5–7 minutes. Add garlic, ginger and spices and cook for another minute.

Add lentils and stock. Simmer for 20 minutes until soft.

Stir in spinach and cook until wilted. Finish with lemon juice, salt and pepper.