Are you worried by brain fog and fuzzy thinking? Have trouble remembering where you left your keys? Or maybe you’re just concerned about memory loss or other cognitive issues as you age. The answer may lie in your diet-specifically in boosting your intake of these potent, brain-supporting foods.
Top 10 Brain Foods
Salmon is rich in omega-3 fats, linked in dozens of studies with reduction in cognitive decline in the elderly, protection against Alzheimer’s, and general improvement in cognition and mood. If you don’t eat meat, walnuts, flax, and chia are rich in alpha-linolenic acid, a fatty acid that can be converted by the body to omega-3s.
Try this: wrap asparagus spears in smoked salmon; add crumbled cooked salmon to scrambled eggs; toss salmon with zoodles, olive oil, and minced chives.
Cocoa is high in flavonols, antioxidants that have been shown to increase learning, improve memory, and boost overall brain power. Some studies show that this effect is greatly enhanced when combined with exercise. Other good sources of flavonols include apples, onions, green tea, citrus fruits, red wine, and tomatoes.
Try this: add a handful of raw cacao nibs to smoothies; stir dark cocoa powder into your morning coffee; sprinkle dark chocolate shavings over a bowl of fresh raspberries or strawberries.
3. Nutritional yeast
Nutritional Yeast is high in folate, a B vitamin linked with healthy fetal brain development and overall cognitive improvement. Deficiencies can lead to neurological disorders such as depression, cognitive decline, and dementia. Nutritional yeast is also high in vitamins B6 and B12, which are equally important for brain health and memory performance.
Try this: purée cashew butter, nutritional yeast, and water for a creamy “cheese” sauce; toss with cooked zoodles and olive oil; sprinkle over steamed broccoli tossed with olive oil.
Turmeric contains curcumin, an antioxidant that may help prevent the accumulation of plaque formations linked with Alzheimer’s disease. Studies show curcumin can protect against cognitive decline and lessen impairment in traumatic brain injury, and may even stimulate new brain cell production.
Try this: combine with warm milk and honey for a traditional Ayurvedic beverage; toss warm chickpeas with turmeric, coconut oil, and chopped tomatoes; add grated fresh turmeric root to sautéed garlic and kale.
Spinach is high in lutein, an antioxidant that protects the brain from free-radical damage and inflammation. People with mild cognitive impairment have been shown to have reduced lutein status, and boosting lutein levels has been shown to enhance learning and memory. Other good sources of lutein: kale, chard, collards, yellow peppers, and egg yolks.
Try this: finely chop spinach and stir into pasta sauce; purée with white beans, garlic, and olive oil for a fast dip; add a handful to breakfast smoothies.
Avocado is rich in vitamin E, shown to slow cognitive decline in the elderly and reduce impairment after brain trauma. Because avocados contain healthy monounsaturated fats, they also improve the absorption of antioxidants in spinach, kale, and other leafy greens when eaten together. Wheat germ, almonds, eggs, and sunflower seeds are other good sources of vitamin E.
Try this: mash avocado with cooked potatoes or cauliflower just before serving; purée with olive oil and apple cider vinegar for a creamy dressing; halve avocado lengthwise, remove pit, brush with olive oil, and grill.
Eggs are loaded with choline, a type of B vitamin that can enhance memory and cognition. It’s essential in the production of phosphatidylcholine, a critical component of cell membranes, especially brain cells. Meat, fish, asparagus, collard greens, and Brussels sprouts are other good sources.
Try this: make deviled eggs, but mash yolks with avocado instead of mayonnaise; scramble eggs with tikka masala sauce for a fast egg curry; bake eggs and minced vegetables in ramekins, then top with shaved cheese.
Celery contains luteolin, a flavonoid antioxidant that helps to protect the brain from inflammation, cognitive aging, and neurodegenerative diseases. It can also greatly enhance memory, learning, and spatial awareness. Other dietary sources of luteolin include raw radicchio, peppers, parsley, artichokes, juniper berries, dried oregano, and sage.
Try this: stuff celery stalks with almond butter, and top with dried cranberries; juice it with carrots and ginger; toss sliced celery with garlic and olive oil and roast till golden.
Rosemary is high in carnosic acid, a potent phytochemical that can enhance learning and spatial memory, help reduce oxidative stress, and prevent neuron damage. Studies suggest that carnosic acid can also protect against Alzheimer’s and other neurodegenerative diseases. In addition to rosemary, it can be found in sage, as well as in small amounts in other foods.
Try this: add whole rosemary sprigs to soups during cooking; mince rosemary needles and add them to bread dough; use rosemary sprigs as skewers for grilling vegetables.
Yogurt contains probiotics, beneficial bacteria that keep the gastrointestinal tract healthy. Because about 90 percent of the body’s serotonin – a neurotransmitter that regulates mood and behavior – is made in the gut, it’s important to keep the intestinal lining healthy. Studies also show taking probiotic supplements can improve mental outlook and lower stress and anxiety levels.
Try this: combine with puréed mango for a fast, refreshing lassi; whisk with honey, and drizzle over grilled peaches; mix with minced herbs to make a creamy, healthy dressing.
Featured image provided by Better Nutrition
Healthy Brain Foods with MariGold
At MariGold, we love chocolate! And we use brain-boosting cocoa in many of our products.
The best part about the cocoa and chocolate used at MariGold is that it is NATURAL (not alkalized or dutched).
What does this mean?
Our cocoa does NOT go through the process of alkalizing, or dutching.
Alkalizing or dutching significantly reduces the benefits of chocolate by destroying the flavanols and other healthful ingredients found in natural cocoa.
So, that means the natural cocoa and chocolate we use in our products retains all the important health benefits your body wants and needs.
Our Rich Chocolate Malt Grass-Fed Whey Isolate protein powder not only contains cocoa for healthy brain benefits, but it also contains premium quality protein! Protein is the second-largest matter in the brain, second only to water, so it is important to nourish your brain with protein-rich foods. Proteins help neurons within the brain communicate with each other through neurotransmitters that are made from amino acids.
In addition to cocoa and protein, our Rich Chocolate Malt Protein Powder also contains an extra brain-boosting ingredient: L-Glutamine. Many people take glutamine to provides energy for the brain and enhance brain function because it fuels two of the brain’s most important neurotransmitters: glutamic acid and gamma-aminobutyric acid (GABA).
We also have Protein Coffees! Caffeine can have many positive effects on the brain. It can increase alertness and well-being, help concentration, improve mood, limit depression and much more. The Iced Café Mocha and Mocha Collagen Latte flavors contain natural cocoa as well.
Our Protein Bars are also a great source of premium protein. Our chocolate flavors are rich in natural cocoa, and many of them contain L-Glutamine as well.
You can find out more about our products by visiting our store, by checking out our nutritional page or our “What’s Inside” page where you can learn about all our ingredients and brain-healthy snacks!