If you’re wondering what foods are good for your brain, here is a list of the top nutrients for your brain, best foods for your brain, and 20 of my best Gluten-Free Brain Food Recipes including breakfasts, main dishes, and even a few desserts! Keep your brain sharp with these foods.
Are you interested in brain health? I am, especially as I get older. As we age sometimes we have trouble remembering things, it happens.
But there are also positive changes. We have larger vocabularies and greater knowledge of people. We are wiser having learned from our experiences. We can be calmer because we know how to deal with our emotions. Here is a quote I like from Elizabeth Gilbert’s book Big Magic
“We all spend our twenties and thirties trying so hard to be perfect, because we’re so worried about what people will think of us. Then we get into our forties and fifties, and we finally start to be free, because we decide that we don’t give a damn what anyone thinks of us. But you won’t be completely free until you reach your sixties and seventies, when you finally realize this liberating truth—nobody was ever thinking about you, anyhow.”
One of the most powerful ways to keep our brain healthy each day is choosing the right foods. To help feed your brain with the nourishment it needs, I have put together my favorite brain food recipes! Everything here is gluten free and tastes fantastic.
3 Top Nutrients For Brain Health
Our brain is powered by the food we eat and some foods are better than others. Lets start with the top 3 brain health nutrients, then we’ll move onto the recipes.
1. Omega 3 Fatty Acids
Omega-3 fats, in particular EPA and DHA are “essential” fatty acids. We must get them from our diet because the body is not able to produce them. While omega-3s are important to every part of our bodies, they’re especially key to the brain.
The human brain is nearly 60 percent fat. Fatty acids are among the most crucial molecules that determine your brain’s integrity and ability to perform. Getting enough omega-3’s assists with remembering and learning. Research suggests they may help prevent Alzheimer’s disease and dementia, as they have a positive effect on memory.
Here are some of most delicious sources of omega 3’s to support your brain
- Salmon
- Sardines
- Oysters
- Caviar
- Flax Seeds
- Chia Seeds
- Walnuts
2. B Vitamins
Your mood and mental abilities are greatly influenced by the B Vitamins in your diet. This nutrient also keeps your brain from declining because it assists in memory. All the B-vitamins ensure that your brain and nervous system remain in tip-top shape. Vitamin B6 actively helps to relieve symptoms that accompany depression and anxiety. Vitamin B9, or folate, is a key vitamin for supporting and preserving brain health. Vitamin B12 is a vital nutrient involved in brain development and the formation of nerve and red blood cells. It ensures proper neural transmission speed and DNA replication.
Here are a few of the best food sources for B-Vitamins:
- Salmon
- Leafy Greens
- Pastured Eggs
- Grass Fed Beef
- Beans, especially Black Beans, Chickpeas, Edamame
- Mushrooms
3. Fiber
Getting plenty of fiber is recommended for digestive health. Research also shows a high-fiber diet affecting the health and makeup of the 30 trillion or so bacteria in our gut effects our cognitive abilities, mood and risk of Alzheimer’s.
Some excellent sources of dietary fiber that beneficially influence the microbiome include:
- Avocado
- Beans
- Asparagus
- Chia Seeds
- Raspberries
Top 10 Brain Foods
Brain foods are nutrient-rich foods that feed and protect brain cells. These foods give your brain the nutrients it needs to function optimally. Brain foods support your immune and digestive systems, which help keep your brain sharp and prevents memory loss. They help reduce inflammation which has been linked to cognitive decline, especially as we get older. In addition these foods improve your mood and soothe anxiety.
Some of the top brain foods include:
- Salmon and Other Fish – Salmon is delicious fish that contains omega-3 fatty acids, which feed your brain cells and help control inflammation. Get wild or organic salmon. Sardines, oysters, mackerel are also very good.
- Avocados – packed with brain and mind-boosting nutrients – vitamin E, folate, B6. B3 (niacin), potassium, magnesium and dietary fiber which are important for brain health.
- Pastured Eggs – contain B vitamins and choline, an essential nutrient for brain development and function. Choline in egg yolks helps brain cells communicate and prevent cognitive decline.
- Bone Broth – it’s high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and helps improve memory.
- Broccoli and other Cruciferous Vegetables – Broccoli is one of the best brain-healthy foods you can eat thanks to its high levels of vitamin K and choline, which helps keep your memory sharp.
- Leafy Greens – Considered superfoods for your brain because they contain iron, vitamins, protein, and antioxidants that help brain cells grow and prevent disease.
- Blueberries and Others Berries – contain antioxidants that reduce inflammation and stress in the brain, and improve communication between brain cells. They stimulate the production of new brain cells and remove toxic protein buildup.
- Dark Chocolate – full of nutrients and phytochemicals that have antioxidant and anti-inflammatory properties. Studies show cacao can increase cerebral blood flow. It can improve brain health and make you feel happier.
- Walnuts and Other Nuts – a handful of walnuts, almonds, pistachios or cashews contain high levels of antioxidants, vitamins and minerals to improve mental alertness. Walnuts especially improve your cognitive health.
- Beets – the natural nitrates in beets actually boost blood flow to the brain, helping with mental performance.
Brain Food Breakfast Recipes
Eggs and Greens
An easy everyday recipe high in protein, choline, B-vitamins and antioxidants. Choline is an essential micronutrient found in egg yolks that helps the body create acetylcholine, a neurotransmitter that regulates mood and memory. Choline may also reduce inflammation and promote brain function, such as communication between brain cells.
Balancing Creamy Blueberry Smoothie
This blueberry smoothie is a simple, healthy & nutrient-dense recipe that is perfectly balanced to keep your metabolism humming and blood sugar stable. It’s made with avocado, blueberries and a little beet to keep your brain sharp.
Alkaline Green Smoothie
This is the ultimate green smoothie for your brain health. It’s full of leafy greens and avocado to give your brain the food it needs to start your day. The alkalizing celery, cucumber and lemons reduce inflammation protecting your brain. You can make it in 5 minutes.
Gluten Free Seed Bread
This grain free bread is hearty and chewy with an abundance of seeds and nuts to feed your brain. It’s a high protein low carb bread with 10 grams of protein in each slice. Top it with avocado for a super brain food breakfast.
Mini Frittata
These healthy mini frittatas are made with pastured eggs and fresh vegetables layered over a sweet potato bottom crust. A delicious recipe with lots of nutrients, protein and fiber to feed your brain at breakfast, brunch or snack. YUM!
Creamy Lime Avocado Chia Pudding
What makes this Creamy Lime Chia Pudding special is blending avocado with the lime and almond milk. The texture is extra creamy. It’s also incredibly good for your brain since avocados and chia are some of the best brain foods. Serve it alone or topped with fresh berries or nuts.
Pistachio Muffins
These healthy Pistachio Muffins are a great way to start your day. Almond flour, pistachios and eggs will feed your brain and tastebuds. They’re nutty and tender with a sweet pistachio flavor.
Brain Food Recipes for Lunch and Dinner
One Pan Salmon with Asparagus
Silky salmon fillets, coated in a fragrant garlicky spice blend are accompanied by asparagus and red onions all in one pan making this an easy meal. Salmon is high in omega-3 fatty acids that are beneficial for brain development and function.
Poached Cod In Coconut Milk with Vegetables
This recipe is packed with flavor and super healthy! It’s made with simple ingredients and comes together in under 30 minutes. The fish and bok choy provide delicious nutrition your bran needs. Naturally paleo and low carb.
Paleo Mushroom Chicken (Gluten Free Dairy Free)
This Paleo Mushroom Chicken dish is incredibly tasty and easy to make. Juicy chicken is sautéed in one pan with tender mushrooms and a savory, umami sauce. The B vitamins in the mushrooms and collagen in the broth used for the sauce feed your brain.
Indian Vegetable Stew
This super satisfying stew feeds your brain with cauliflower, spinach, sweet potatoes and chickpeas. They are coated in a velvety sauce made with tomatoes, coconut milk and Indian spices. Cashews can be blended into the sauce to make it creamier and to provide additional brain food.
Roasted Dill Salmon
In this simple recipe, fresh salmon is roasted in the oven with a tangy lemon, dill, turmeric sauce that is so good it will become one of your favorite weeknight meals. The Omega-3s in salmon help the brain retain new information, remember old information, and improve brain structure and cognition. Serve with sauteed greens to give your brain even more nutritious food.
Peruvian Quinoa Soup
This soup is incredibly simple to make, protein-packed, and filled with nutrient-dense ingredients including cruciferous vegetables that fill your brain with the nutrients it needs to work well. Serve it for lunch or with a salad for dinner.
Baby Kale Salad with Creamy Asian Dressing
This baby kale salad is packed with brain boosting antioxidants. The avocado is full of magnesium and healthy fats for your brain. It has a rich creamy Asian dressing made with tahini and is topped with macadamia nuts feeding your brain with lots of Omega 3’s.
One Pan Chicken with Broccoli Rabe and Sweet Potatoes
A whole dinner of chicken and vegetables, that comes together easily and without fuss by roasting everything in one pan. Broccoli rabe is a cross between broccoli stalks and leafy greens and contains nutrients that support healthy brain function. Sweet potatoes are high in fiber and super satisfying.
Brain Food Desserts
Decadent Chocolate Mousse Cake (Paleo, Vegan)
This is one of the creamiest, smoothest, richest, chocolate mousse cakes you’ll ever eat. The almond butter brownie crust is filled with a coconut cream and avocado chocolate mousse. The almond butter, cacao, avocado and coconut feed your brain. It will make you happy.
Strawberry Tofu Mousse
This rich and creamy Strawberry Tofu Mousse is made with silken tofu and strawberries. A healthy treat, vegan and gluten free. Strawberries contain antioxidants that reduce inflammation and stress in the brain.
Healthy Zucchini Brownies
These healthy zucchini brownies have a rich dark chocolate, fudgy taste. You get vegetables in your dessert. They are made with tahini which has compounds that help your brain function better. The cacao contains plant chemicals that increase blood flow to your brain.
Easy Blueberry Cobbler (Paleo, Vegan)
A sweet jammy dessert of baked juicy blueberries topped with a light-crispy tiger nut/pecan crust. It contains lots of blueberries with compounds that improve cognitive function, memory, and learning.
Coconut Matcha Protein Bites (Low Sugar)
These Coconut Matcha Protein Bites are a delicious high protein, low carb snack. They’re easy to make and taste delicious. Matcha has several health benefits for the brain, including improving cognitive function, reducing stress, and increasing alertness.
Additional Brain Health Tips
Sleep – Good sleep is vital for brain health and function. When you sleep the brain resets itself and removes toxic waste products that build up during the day. This process is similar to washing dishes. Sleep is instrumental in cognitive function, mental acuity and the ability to concentrate and learn new things.
Experts recommend getting 7–8 hours of sleep per night for better brain health. It’s also important to get enough sleep at the right times, and to maintain a regular sleep-wake schedule. Read more here 7 Natural Sleep Remedies and Tips for Better Sleep.
Exercise – Exercise increases blood flow and oxygen delivery to brain tissue, which improves neuroplasticity making the brain more efficient and better able to learn. Exercise can improve memory, attention, and brain speed. It can also helps reduce brain aging. Walking 20 minutes a day is all you need. It’s nice to be outside. Read more about it here.
Stress – Stress affect the body on a cellular level, causing inflammation and DNA damage that can shorten telomeres, which are protective caps on the ends of DNA chromosomes. Shortened telomeres can lead to a loss of cell protection causing us to age faster. I recommend having a regular practice to keep stress down. Meditation is very powerful, it has been shown to increases the length of our telomeres making us biologically younger, protecting our cells from aging, degeneration and disease. Read more about it here.
Enjoy taking care of your brain with these delicious brain food recipes. You’ll feel great, have better clarity and more fun!
