Enjoying delicious, colorful, and nutritious foods is essential to make sure our brains remain in tip top shape! What foods can help boost our brain power and support healthy brain development and function?
Antioxidants are powerful substances that protect brain cells from damage and reduce inflammation in the body. Some help improve communication between brain cells, improve memory, and help form new connections between brain cells.
- Antioxidants can be found in fruits, vegetables, and other plant-based foods that are high in vitamins and minerals A, C, E, selenium, lycopene, beta carotene, and lutein. Include foods like berries, nuts, seeds, tomatoes, eggplants, pomegranates, and many other produce options to meals for an antioxidant boost. The more colors, the better!
Omega 3 Fatty Acids are found in certain fish, nuts, and seeds, this form of fat is essential for proper brain function and can improve memory and recall as they have a role in neurotransmitter function – transferring messages to and from the brain. Omega 3s are involved in the process of building new cells and are key to developing our central nervous system and a healthy heart.
- Incorporate Omega 3 Fatty Acids to your day by adding a crunch to salads or Greek yogurt by sprinkling in some walnuts, chia, or flax seeds, enjoying a tuna sandwich for lunch, or having salmon as a protein source at dinner.
Whole Grains are a great source of vitamin E – a brain boosting antioxidant. Whole grains are considered “whole” because they are unprocessed and have outer layers – bran, germ, and endosperm. The layers contain the vitamins, minerals, and fiber that make whole grains so good for us.
- There is a perfect grain for every meal! Try oats or quinoa in the morning for a warm and filling breakfast, whole grain pasta with your favorite sauce for lunch, and farro or barley for dinner with some protein and veggies.
The Best Study Foods are whole foods that help you feel energized, ready to focus, and don’t cause a crash a few hours later. Try these snack ideas the next time you have a study break:
- Veggies and hummus
- Avocado toast
- Trail mix
- Cheese and crackers
- Fruit with nut/seed butters
- Smoothie with fresh fruits, milk or yogurt