Our brain controls everything from our thoughts and emotions to our physical movements and sensations. Did you know that what we eat can actually help support our brain health?
As we continue to delve into the fascinating world of nutrition and brain health, one thing is becoming crystal clear: the foods we eat can have a profound impact on our mental and physical wellbeing.
So, whether we’re looking to optimize our mental performance or simply feel our best, eating for the brain is a wise move.
Foods to Support the Brain
Eating healthy foods can be a powerful tool in supporting brain health and promoting overall well-being. A diet rich in whole foods, such as fruits and vegetables, lean proteins, and healthy fats, provides the body with the essential nutrients it needs to function at its best.
Here are some foods that can be good for the brain:
Omega-3 Fats in Fish
When it comes to maintaining a healthy brain and nervous system, omega-3 fats found in fatty fish can be incredibly beneficial. Fatty fish–such as salmon, tuna, sardines, anchovies, and mackerel–are one of the best sources of these essential nutrients. To get the full benefits of omega-3 fats, it is recommended to eat fish at least twice a week, consuming about two servings per week, or up to about 12 ounces.
Incorporating fatty fish into your diet is a simple and delicious way to support your health and well-being. Whether you prefer grilled salmon, a tuna salad sandwich, or a can of sardines as a snack, there are many delicious and convenient ways to get the omega-3 fats your body needs.
Leafy Greens
Leafy greens are some of the most nutrient-dense foods you can add to your diet, and they’re excellent for supporting brain function. Leafy greens like spinach, kale, and lettuce are packed with vitamins A, C, and K, as well as iron, calcium, and potassium. These essential nutrients have been shown to play a crucial role in supporting cognitive health and overall well-being.
Nuts
Nuts are another food that can help support the brain. Almonds, walnuts, and pecans are all excellent sources of healthy fats, protein, fiber, and other essential nutrients. These healthy fats, in particular, are crucial for brain function and can help to support the nervous system. Adding a handful of nuts to your diet each day can be as simple as incorporating them into your breakfast or enjoying them as a snack throughout the day.
Fruits and Vegetables
Adding fruits and vegetables into your diet can help support better brain health by contributing to a larger brain volume. Fruits such as blueberries and vegetables such as broccoli are great options.
Eating enough fruits and vegetables can be a challenge for many people, but it doesn’t have to be. By making them more visible and regularly adding them into your meals and snacks, you can reach the recommended daily serving and enjoy the many benefits they have to offer.
One simple strategy is to keep a bowl of fruit on your kitchen counter or in a place where you can easily see it. This way, whenever you’re looking for a snack or simply passing by, you’ll be reminded to reach for a healthy option. Another idea is to add fruits and vegetables to your meals, such as chopping cooked broccoli into your scrambled eggs or adding frozen or fresh berries to your smoothies.
Tea
Drinking tea can be a simple and enjoyable way to help you destress and relax after a busy day. Whether you prefer green, black, or herbal, any of these teas can help you unwind and relieve stress.
Green tea is rich in antioxidants and L-theanine, an amino acid that can help calm your mind and nerves. Black tea, on the other hand, is a great source of theanine and theaflavins, which can also help improve mood and reduce stress. Herbal teas like chamomile, lavender, and passionflower are known for their calming properties and can help soothe the mind and body, promoting relaxation and reducing stress levels. So next time you’re feeling overwhelmed, brew yourself a cup of tea and take a moment to slow down and breathe.
Dark Chocolate
Dark chocolate is a sweet treat that, when enjoyed in moderation, can do wonders for your stress levels and overall mood. It’s packed with antioxidants and mood-enhancing compounds that can help boost your mood.
Research shows that dark chocolate can even increase endorphin levels, which are those natural ‘feel-good’ chemicals in your brain that can help you reduce stress and anxiety. Plus, it’s a great source of magnesium, which can help promote better sleep. Just be sure to opt for dark chocolate with a high percentage of pure cocoa and lowest in added sugars. Next time you’re feeling overwhelmed, treat yourself to a small square of dark chocolate and enjoy the sweet taste of stress-reduction!
Building Habits
Building healthy habits can be easy and simple, if you take small steps. Start by gradually incorporating more fruits and veggies into your diet, rather than making a big switch all at once. You’ll be surprised at how quickly you can make it a second thought to grab a handful of carrots instead of reaching for the chips.
If you try a new food and don’t like it, don’t get discouraged. Instead, try it prepared in a different way or in a different dish. The key is to be patient with yourself, keep trying new ways until you find what works for you.
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