Brain Food Recipes

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.

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:

1. 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.
2. 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. 
3. 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.
4. 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.
5. 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.
6. Leafy Greens – Considered superfoods for your brain because they contain iron, vitamins, protein, and antioxidants that help brain cells grow and prevent disease. 
7. 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.
8. 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. 
9. 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.
10. Beets – the natural nitrates in beets actually boost blood flow to the brain, helping with mental performance.

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!