New Year Fresh Start Challenge Day 5: Snacks For Brain Health
Support your brain health with tasty snacks
Welcome to Day 5 of the New Year Fresh Start Challenge! Today’s Focus: Brain Healthy Foods and Snack Recipes
Welcome to Day 5 of the New Year Fresh Start Challenge. Yesterday we took a look at oils - in particular seed oils and olive oils - and how they can be part of a healthful diet.
Today we take a look at brain health - how to support it through foods, and snack recipes to help you get started!
Today’s task is to:
Learn more about brain-healthy foods - including a spice that can be beneficial
Plan on making one of our delicious, brain-healthy snack recipes:
Avocado White Bean Toast - Free for all!
Egg and Spinach Bites - VIP only!
Edamame Hummus Dip - VIP only!
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.
As seen in Dr. Weil’s Anti-Inflammatory Diet and Food Pyramid, the foods below all promote brain health - add them to your diet!
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.
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.
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.
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.
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.
Avocados. The healthy monounsaturated fats in avocados support healthy blood flow, which may enhance focus and problem-solving by improving brain circulation.
Whole Grains. Oats, brown rice, quinoa, and barley provide steady glucose for brain energy. This can help with concentration and long-term brain function.
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.
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.
Plus, add turmeric to your meals. 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.
Three Brain-Healthy Snacks
Try these three brain-healthy snacks!
Avocado & White Bean Toast with Lemon + Chili Flakes
Avocado & White Bean Toast with Lemon + Chili Flakes
This weekend look for an action day focused on your pantry and Dr. Weil’s Tinned Fish Guide and spice recipes!
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Great article! Adding, frozen organic greens also are often a cheaper and equally nutritious alternative to fresh organic, which matters for anyone trying to follow this advice without the grocery bill creeping up!