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Add These Foods to Optimize Brain Health

As we head into summer, we are greeted with warmer weather, farmers markets, and so many in-season fresh fruits and vegetables. This is the perfect time of year to incorporate brain-healthy foods like berries, broccoli, brussel sprouts, melons, carrots, and leafy greens into our diet to boost cognitive function and support the brain. 

Green Leafy Vegetables: Greens, Broccoli, Brussel Sprouts

Rich in folate, green leafy vegetables reduce homocysteine in the body, which is an amino acid that helps create proteins and maintain normal cellular function in the brain. A decrease in levels of homocysteine has been linked to an increased risk of Alzheimer’s disease. 

Try it out: add spinach or kale to pasta, smoothie, or an egg dish to add in those extra nutrients, or steam your broccoli as a side at dinner time!

Fatty Fish: Salmon or Tuna

Rich in two of the three types of omega-3s (DHA and EPA), fatty fish can help reduce triglyceride levels, lower your risk for cardiovascular related issues, and reduce the body’s inflammatory response, which can be great for people with autoimmune conditions like arthritis. 

Try it out: fish can be a great addition to salads, make it into a sandwich, or sub a fish burger at your grill out this summer for additional health benefits. You can also cook salmon on the grill in some foil seasoned with some salt, pepper, and lemon juice for a delicious and easy dinner to go over salad or pair with another side!

Whole Grains: Brown Rice, Farrow, Oatmeal, Quinoa, Barley

Simple carbohydrates like white rice and pasta can spike blood sugar levels and make you feel hungry sooner, overtime leading to overeating, diabetes, and high blood pressure. Whole grains take longer for the body to process, leading to a more even rise in blood sugar following a meal, reducing that post meal slump, helping you feel fuller longer, and reducing your risk for chronic conditions like heart disease and diabetes. 

Try it out: oatmeal for breakfast with some blueberries for extra antioxidants is a great way to start your day or try swapping brown rice in place of white rice when possible. Quinoa salads work great for meal prep and allow you to customize to your taste (e.g., Mediterranean salad, Mexican salad, or use in place of rice and add your favorite protein source).

Berries: Blueberries, Strawberries, Blackberries, Raspberries

Berries are packed with antioxidants, vitamins, minerals, and fiber which reduce inflammation in the body and can help reduce the risk of diabetes, heart disease, and certain cancers. The quercetin present in berries has been found to improve neuronal communication and neuroplasticity, which is the brain’s ability to adapt to change. 

Try it out: due to the sweetness of berries, particularly when in season in the spring and summer months, they serve as a great treat after dinner or can be a refreshing snack while on the go! 

Dark Chocolate 

Full of antioxidants and flavonoids, dark chocolate can help fight inflammation and improve cell signaling in the brain, very similar to berries. In order to achieve these health benefits, the chocolate should contain 70% cocoa or more. 

Try it out: a nice treat after dinner, dark chocolate can also be paired with berries for double the antioxidant benefit and the sweetness of the berries can help cut the bitterness of a darker chocolate.

Nuts: Walnuts, Almonds, and Pistachios 

Walnuts in particular are high in polyphenols, which can help lower blood sugar levels, reduce the risk of heart disease, prevent blood clot formation, lower the risk of certain cancers, promote healthy digestion, and boost focus and memory. Nuts also contain omega-3 fatty acids which promote brain health. 

Try it out: nuts are a great snack to have on the go while out adventuring or running between activities. They can also be a great addition to a salad for your grill out this summer. Spinach, blueberry, citrus vinaigrette, and walnuts or almonds make a delicious and brain supercharging combination!

Beans: Kidney and Pinto Beans 

Rich in fiber and omega-3 fatty acids, beans can regulate neurotransmitter activity within the brain, specifically serotonin and dopamine, which can boost mood, promote brain health, and sharpen cognitive function.

Try it out: beans, while great in stews and soups on cold day, can also make a great bean and corn salsa for taco night or a summer picnic.

Turmeric 

Turmeric is a spice that contains curcumin, a compound that offers antioxidants, anti-inflammatory, and cognitive benefits. It can help protect brain cells from oxidative damage which contributes to neurodegenerative diseases like Alzheimer’s. It may also prevent a reduction in DHA, which can improve neuroplasticity and boost neurotransmitter release of serotonin and dopamine to boost mood and regulate chemical signaling in the brain. 

Try it out: make a lemon turmeric quinoa salad for lunch meal prep, try out a turmeric latte or tea, add it to a breakfast scramble or add a half teaspoon to soups, stews, and bean or rice dishes for additional health benefits and a beautiful color.

Picture of Claire Roth

Claire Roth

Dr. Claire is a chiropractor in Chanhassen, MN. Her athletic and nutrition-focused background drives her to help others live their healthiest lives and aids her treatment of pediatric and adolescent patients, pregnant women, and athletes ranging from the weekend warrior to elite competitor.
Picture of Claire Roth

Claire Roth

Dr. Claire is a chiropractor in Chanhassen, MN. Her athletic and nutrition-focused background drives her to help others live their healthiest lives and aids her treatment of pediatric and adolescent patients, pregnant women, and athletes ranging from the weekend warrior to elite competitor.

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