8 Things to Feed Your Brain
Our brain is one of the most important organs in our bodies.
It controls our ability to think, talk, feel, see, hear, remember things, walk and much more. It is essentially the control center of our body and so it’s important to provide it with the proper nutrients it needs to function. At Parachute, we know how much each of you pours into your community and your loved ones. But in order to sustain our work, we have to take care of ourselves just as much as we take care of others, starting with our brains! Here are 8 things you can eat to help nourish your brain as well as boost memory and concentration.
Fish
Omega-3 is a type of fatty acid that is amazing for our brains, and while our bodies can’t produce it, fish can! Fatty fish such as salmon, mackerel and tuna are rich in omega-3 fatty acids, which are essential for the cell membranes of our brain cells and have been proven to help with memory and mood. Fish can be prepared in many ways, such as by baking, pan-searing or grilling your fish, or by simply incorporating canned salmon or tuna into salads or sandwiches.
Avocados
The avocado hype has to come from somewhere! This fruit is packed with healthy fats, minerals and carotenoids that promote a better blood flow, help sustain energy throughout the day and improve our ability to focus/think. Avocados are very versatile and can be mixed into salads, smoothies, main dishes or dips.
Whole Grains
In addition to containing healthy amounts of fiber, whole grains such as barley, millet, quinoa, oats and brown rice have many types of B vitamins that can reduce brain inflammation and possibly help preserve your memory. Be sure to read the ingredients list regardless of what the label says; “seven grain” or “multigrain” doesn’t necessarily make it a whole grain product. Try switching out refined grain products for whole grain pastas, cereals and breads to ensure maximum benefit.
Greens, Greens, Greens!
Anyone else leave their veggies until the very, very end as kids? Well you know what they say, save the best for last! Dark leafy greens like kale, broccoli, spinach and collard greens have an abundance of nutrients that improve blood flow and feed your brain. One study even found that just one serving a day could slow the cognitive decline that comes with aging! Try mixing your greens in smoothies, salads, sandwiches or sautés. And don’t forget to massage your kale to make it easier to chew and digest!
Walnuts
Walnuts have been proven to be, by far, the best type of nut for brain health, and considering that they look like little brains, it seems like a given! They contain a high concentration of docosahexaenoic acid (DHA), a type of omega-3 fatty acid that research says can improve cognitive performance, prevent/slow cognitive decline and lower stress-related blood pressure. Try roasting your walnuts in the oven or on the stove-top to bring out their earthy flavor and reduce bitterness. You can consume them as a tasty snack, as a topping for salad or, if you have a sweet tooth like I do, sneak some into your favorite banana bread recipe!
Extra Virgin Olive Oil
Studies suggest that because of its high vitamin E content, olive oil may support memory protection, learning abilities and reduce the risk of Alzheimer’s disease. It also has anti-inflammatory advantages that can help fight off illnesses, fatigue and cancer-causing molecules (free radicals) in both the brain and the body. Olive oil can be used to make a homemade salad dressing or in sauces for a perfect touch. This also gives you a great excuse to use your air fryer and drizzle some olive oil on your veggies before frying!
Dark Chocolate
Now THIS is what we love to hear – thanks to its antioxidants, dark chocolate has the ability to decrease oxidative stress that can damage our brains and our bodies. Plus, it can stimulate the production of endorphins, which helps improve our mood. Good for your brain AND your taste buds! Try consuming dark chocolate with a higher content of cocoa (70% or higher) to ensure maximum antioxidants and nutrients.
Berries
As the famous sayings go: berries are, in fact, a blast! Blackberries, raspberries, acai berries, grapes and blueberries are rich in antioxidants and fiber. These nutrients can help slow aging in the brain, reduce inflammation and improve memory. Try having berries as a midday snack, add them into smoothies or as a topping for oatmeal! My favorite way to enjoy berries is by dipping them into some dark chocolate (double brain power!)
Written by Talia Bina
Side Panel: Raspopova Marina / Unsplash
