Eating right for brain health might be a new concept to most of us. Traditionally, people focus on foods that help them lose and maintain weight or give them peak performance physically so it may not occur to them to eat for their brain’s health too. From birth till death, our brain is responsible for nearly every function of the body. The brain tells the systems how and when to operate and the brain regulates how the systems carry out their duties. Of all the organs in the body, the brain has the biggest and most important job.
The best foods for brain health are:
- Complex Carbs
- Antioxidants
- Omega Fatty Acids
Finding foods from each category is pretty easy. Many whole foods you already love are already doing the trick. Adding some new foods to your lineup could close any gaps and make sure you’re eating a wide variety of foods that optimize brain function.
Complex carbs give you longevity and energy.
Eating complex carbs can fuel your body and your brain. Some of the best sources are:
- Cruciferous veggies – think brussels sprouts, bok choy, cabbage, cauliflower, turnips, kale
- Squash
- Whole grains – Oats, Brown rice, Quinoa, Split peas
- Beans
Many of these foods provide the added benefit of healthy fiber that helps keep your gut and your digestive tract functioning well, too. I highly recommend using foods from the top of the list more than the bottom, as the latter is more likely to cause more sensitivities and reactions, and are more starchy.
Antioxidants combat oxidative stress to the brain.
Free radicals are dangerous for brain health. Counteracting and reducing the impact of free radicals is easier with antioxidant-rich foods. Some of the best sources of antioxidant foods are:
- Berries
- Leafy greens
- Beans
- Dark chocolate
- Tomatoes
- Green tea
The wonderful thing about antioxidant-rich foods is the wide variety within each category. There are many types of berries, beans, and dark green leafy veggies to choose from. That makes it easy to choose foods that are rich in antioxidants without feeling bored.
Foods rich in omega 3 fatty acids taste great!
We all know that high-fat foods tend to taste great. Foods that are higher in fat are satisfying and have great mouthfeel which makes consuming them easier. Try these foods to boost your brain health and your weekly menu:
- Fatty fish
- Nuts
- Seeds
- Flax and chia seeds
- Avocado
- Seaweed
- Beans
- Wild Rice
- Spinach
These fun foods add variety and flavor to your menu while also providing excellent health and nutrition for your brain.
It’s easy to create menus that include foods from each category- some foods even offer multiple benefits in one. Have fun choosing foods that you already love and try incorporating new foods into the mix.
RECIPE
Raw Avocado Mousse
1 avocado
1 cup non-dairy milk
1 zucchini, chopped
1 tablespoon raw cacao powder
1 tablespoon raw honey, or 1 to 2 drops of stevia
Using a food processor or high power blender, mix all ingredients until smooth. Place in refrigerator until it is cold and enjoy!
To Your Health,
Patti
