What natural foods should I eat for brain health?
Breakfast ideas
- Oatmeal. Mix it with 1 tablespoon flaxseeds, 1 teaspoon peanut butter, sliced banana or other fresh fruit, and some walnuts or almonds on top. Flaxseeds are an excellent source of alpha-linolenic acid (ALA), a healthy fat that boosts cerebral cortex function.
- Yogurt and fruit parfait. Layer 1/2 cup of yogurt, 1 tablespoon granola, 1 cup fresh fruit (sliced or diced), and a spoonful of nuts such as walnuts and almonds. Almonds are beneficial for increased attention and awareness necessary for learning, as well as restoring memory and cognitive function.
- An egg or two. Eggs are a powerful mix of B vitamins that help nerve cells burn glucose, antioxidants that protect neurons against damage, and omega-3 fatty acids that keep nerve cells functioning at optimal speed.
- Beet and berry smoothie. Did you know that the natural nitrates in beets can increase blood flow to your brain which improves mental performance? In a blender, combine 1/2 cup of orange juice, 1 cup frozen berries (strawberries, raspberries, blueberries), 1/2 cup diced beets (raw or roasted), 1 tablespoon granola, 2–3 dates, 1/4 cup coconut water or plain low-fat yogurt, and 3 ice cubes. Blend for one minute.
Lunch ideas
- Sardine sandwich. Layer sardines with slices of avocado, then squeeze some lemon juice on top. Sardines are rich in omega-3 fatty acids which are responsible for improving brain cell communication and regulating neurotransmitters that boost mental focus.
- Big salad with fresh spinach and lentils. Lentils are rich in vitamin B which can help improve brain power, while dark leafy greens such as spinach may reduce cognitive decline. For a protein boost that will keep you fuller, add some grilled salmon which is also rich in omega-3 essential fatty acids.
Snack ideas
- Walnuts. This powerful brain food improves cognitive function and can even reduce memory loss. You need less than a handful for maximum effect.
- Fresh fruit. Rich in vitamin C, fruit boosts mental agility and reduces decline in the brain’s cognitive abilities. Eat it whole (apple, banana, tangerine, pear, peach) or dice several different types of fruit and eat as a fruit salad (watermelon, papaya, mango, berries, cantaloupe, oranges, grapefruit, pineapple).
- A fruit and nut mix. This mix of dried fruit and nuts can be prepared ahead of time, it’s portable so you can bring it with you to school or work, and it’s especially good for an energy boost when you feel that mid-afternoon slump.
Dinner ideas
- Seafood. Grill, bake, or saute some salmon, mackerel, kippers, or trout. These are considered oily fish with high levels of omega-3 fatty acids that contribute to healthy brain function and reducing memory loss.
- Tomato and kale salad. Tomatoes are rich in lycopene, an antioxidant that may protect our cells against damage from free radicals which are linked to memory loss. Kale and other dark leafy greens such as chard and spinach is a superfood rich in many vitamins including A, C, and K, and promotes the resilience of brain cells; it can also positively impact our memory, attention, and verbal abilities. Add fresh lemon juice and olive oil to your salad; it’s rich in polyphenols which are found to reduce cognitive decline.
- Sweet potatoes. They are rich in the powerful antioxidant beta carotene, which has been linked to a boost in the brain’s cognitive function. You can steam or boil them much like regular potatoes, or you can cut them into strips and bake in the oven to make sweet potato fries (spice them up with crushed or smoked paprika, pepper, thyme, oregano).
- Whole grains. Rich in complex carbohydrates, fiber, and omega 3 fatty acids, whole grains release glucose slowly into the bloodstream so that your brain gets a steady boost of energy. They can also promote mental alertness and improve your overall mood. Try steaming or preparing them in a rice cooker. Some examples include bulgur, brown rice, barley, whole wheat couscous, and quinoa (which is technically a seed, but is prepared like a grain such as rice).
- Broccoli. It is an excellent source of vitamin K which is responsible for boosting brain power and cognitive function. Steam it for 5-10 minutes just enough for it to soften without losing its rich green color, then drizzle with olive oil and lemon juice, or add a spoonful of plain Greek yogurt or kefir on top for a boost of calcium.
- Legumes. Eat a cupful of garbanzo beans, split peas, or lentils (or combine them). Legumes are rich in folic acid which contributes to a boost in memory and verbal abilities.
- Carrots and squash. Much like sweet potatoes, carrots and all types of squash (spaghetti, acorn, butternut, kabocha) are rich in beta carotene, which helps improve memory and verbal skills. You can eat carrots raw, or you can steam or bake them. Squash is easiest to bake in the oven, either by slicing in half or cutting into large cubes and sprinkling with spices such as oregano, paprika, rosemary, or whatever your own spice preference may be.
- Spices like sage, rosemary or turmeric. Sage has been widely used to improve memory and attention. Rosemary contains carnosic acid which helps to fight free radical damage to the brain, and has been found even to reverse damage to nerve cells. Turmeric contains a powerful compound called curcumin that has anti-inflammatory qualities and may protect the brain against neurological damage; some scientists even claim that it might be effective in treating Alzheimer’s.
Dessert ideas
- Dark chocolate. Cocoa is rich in flavonoids, which are compounds that have been linked to boosting cognitive performance. Have a couple of squares of a good dark chocolate after dinner, instead of a candy bar or doughnut that may have an excess of saturated fats and sugar.