Brain-Boosting Foods, Healthy Snacks & A Garden Update

Start eating these foods to promote brain health...

Happy Monday! We’ve got some great topics in store for you this week. Today, we're sharing easy, portable snack ideas perfect for summer - whether you're heading to a picnic, traveling, or just out and about enjoying the season. We’re also spotlighting brain-healthy foods and lunch inspiration in honor of Alzheimer’s and Brain Awareness Month (plus a delicious Tuscan Kale Salad recipe you won’t want to miss). Plus Diana is showing us her latest garden bounty!

Later this week, keep an eye on your inbox for our take on MSG and whether it’s OK to eat again, a look at protein-rich sorghum, our latest weekly picks, and a homemade pizza recipe!

We’d love to hear from you:
What are your go-to snacks? Are you a salty snacker, a sweet tooth, or all about the umami bombs? Share your favorites in the comments!

(P.S. Become a paid subscriber to join the full conversation and get all the extras.)

Portable Summer Snacks

Becoming a mom has made me realize just how important it is to always have snacks on hand at all times! While I typically recommend eating enough during meals so that you don’t need to snack, sometimes snacks are just necessary - especially for kids. I just recommend putting a little intention into your snacks so they aren’t just filler or junk food.

When it comes to snacking, I always recommend including at least two macronutrients in your snack - like protein and fat or carbs and protein. This will help keep you full and satisfied and your snack balanced and healthy.

Some of my favorite snack ideas include:

• Apple slices with almond butter

• Watermelon and feta

• Hummus with crackers or veggie sticks

• Hard-boiled eggs and fruit

• Greek yogurt with cinnamon and berries

• Trail mix with nuts, seeds, and a few dark chocolate chips

• Plantain chips with guacamole

• Cheese and crackers with pesto
  

And for those days when you’re on the go or need something that can survive a hot car:

• Roasted chickpeas

• Nut butter packets with a banana

• Seaweed snacks and a handful of almonds

• Homemade energy bites (store well and don’t melt easily)

• Dried snap peas (the brand Harvest makes some that you can easily find) with a handful of nuts

• Rice cakes with nut butter

Brain-Healthy Lunch Ideas

June is Alzheimer’s and Brain Awareness Month, making it the perfect time to incorporate brain-supportive foods into your daily routine. In this post, we’re sharing the top 10 foods everyone should keep on hand for better brain health, a few bonus ingredients worth trying, and three delicious lunch ideas to help you put it all into practice.

To kick things off, try one of my most popular recipes: Tuscan Kale Salad!

10 Foods for Brain Health

The best foods for brain health are ones that are rich in antioxidants, healthy fats, fiber, vitamins, and minerals - especially those that support cognitive function, memory, focus, and mood regulation. Many of these foods also help reduce neuroinflammation and improve blood flow to the brain.

Top Foods for Brain Health

As seen in Dr. Weil’s Anti-Inflammatory Diet and Food Pyramid, the foods below all promote brain health - add them to your diet!

1. Fatty Fish (Omega-3-Rich). Salmon, sardines, mackerel, trout, and herring are all high in DHA and EPA, omega-3 fats that are vital for brain structure, signaling, and reducing inflammation. Eating these 2-3 times per week may improve memory and reduce the risk of cognitive decline. Read Dr. Weil’s Tinned Fish 101 article for more information on fish such as these, and try the Grilled Salmon and Avocado Grain Bowl recipe below.

2. Dark Leafy Greens. Kale, spinach, collard greens, and Swiss chard all contain vitamin K, folate, lutein, and beta-carotene, which are linked to slower cognitive decline in aging adults. Be sure to choose organic when possible, as some of these appear in the Environmental Working Guide (EWG) “Dirty Dozen” list.

3. Berries. A Weil favorite food, blueberries, strawberries, and blackberries are all rich in anthocyanins, antioxidants that fight oxidative stress. These may delay brain aging and improve memory. Choose organic when possible.

4. Nuts and Seeds. Walnuts, almonds, flaxseeds, pumpkin seeds, and chia seeds all provide vitamin E, healthy fats, and magnesium. Vitamin E helps protect brain cells from oxidative damage.

5. Eggs. Eggs contain choline (important for neurotransmitter synthesis) and B12, which help support memory and brain development. Look for free-range or pasture-raised, organic, omega-3-enriched eggs if you can.

6. Avocados. The healthy monounsaturated fats in avocados support healthy blood flow, which may enhance focus and problem-solving by improving brain circulation.

7. Whole Grains. Oats, brown rice, quinoa, and barley provide steady glucose for brain energy. This can help with concentration and long-term brain function.

8. Cruciferous Vegetables. Broccoli, Brussels sprouts, and cauliflower are all rich in sulforaphane and antioxidants, helping protect against oxidative stress and may support detoxification in the brain

9. Dark Chocolate. The flavanols in dark chocolate improve blood flow to the brain and may enhance mood. Choose 70%+ dark chocolate for the best results, and eat in moderation.

10. Turmeric. The active compound in turmeric is curcumin, which crosses the blood-brain barrier and has anti-inflammatory and antioxidant effects; this may boost mood and protect against neurodegenerative conditions. (Check out Wednesday’s newsletter for a deeper dive into turmeric!)

Bonus Brain-Supportive Foods

In addition to the above, these foods can also provide brain benefits:

• Green tea – Contains L-theanine and caffeine, which may improve