Eating for a healthy weight can help you maintain a healthy brain.
Foods that are rich in antioxidants, vitamins, minerals, and healthy fats and sourced from unprocessed healthy foods nourish both the body and the brain.
Increased energy levels, better focus, less hormonal fluctuations, and better satiety between meals means you stay alert – so no more brain fog!!!!
When looking at food for better brain health we include foods that are loaded with these vitamins and minerals:
- Vitamin B-1 thiamine from beans, whole grains and pork, aids nerve-brain communication
- Vitamin D from fish, cheese and eggs maintains nerve health
- Omega-3 fatty acids promote brain health
- Magnesium aids in nervous system functions
- Coenzyme Q10 from organ meats and vegetables (wasabi, Brussels sprouts and cabbage) contain antioxidants that protect the brain
Here’s 23 Foods for Better Brain Health and Weight
- Avocados – high in monosaturated fats, controls blood sugar, rich in folate and vitamin K for cognitive brain function, concentration, and memory.
- Beetroot – high in antioxidants and nitrates which increase blood flow to the brain and improve attention span.
- Blueberries have high levels of antioxidants, fibre and vitamin K which protect the brain from toxins, degeneration, and stress as well as reduce anxiety. For lower carb options try strawberries, raspberries, mulberries, and cranberries (frozen).
- Broccoli – high in choline and vitamin K as well as vitamin C and fibre.
- Coconut oil – powerful anti-inflammatory properties and great for memory and cognitive function. Apply topically to help dry skin and eczema.
- Coffee has a positive effect on cognition, increases attention, alertness and boosts mood and is associated with slower cognitive decline into old age.
- Dark chocolate (at least 70% cocoa) is high in flavanols and helps blood flow to the brain.
- Eggs are high in choline an essential nutrient necessary for brain development, which the body cannot produce sufficient on its own. Eggs are super rich in omage-3 fatty acids, vitamin B, zinc, and iodine which all help to boost mood. The yolk is full of cholesterol which is needed for our brain to function correctly.
- Ginseng has traditionally been used to control anxiety and depression, treat various diseases, and enhance cognition. It also has neuroprotective effects from diseases such as Alzheimer’s, Parkinson’s, and Huntington’s.
- Green Tea is full of phytochemicals which protect the brain from neurodegenerative disease or damage. May also improve relaxation, mental clarity, and cognitive function.
- Kale and other dark, green leafy vegetables are full of lutein, nitrate, vitamin K and folate as well as iron and vitamin B6 – all associated with good brain health and slower decline in brain function as we age. Vitamin E helps reduce inflammation in the brain and Vitamin B helps build the DNA process. Slows decline of cognitive health and improves mental health.
- Lamb and all red meats are high-quality proteins that contain vitamins B12, zinc, selenium, niacin, and heme iron which is more readily absorbed by the body than plant proteins.
- Olive oil has a significant source of vitamins E and K, which may offer brain health benefits and help with lowering stress and anxiety levels.
- Oranges are rich in vitamin C that fights off free radicals that can damage brain cells. Could improve focus, memory, attention and decision speed. Tip: eat oranges. Don’t juice them as juicing increases the sugar load and removes the fibre.
- Pumpkin seeds are rich in omega-3 and omega-6 fatty acids and zinc. Helps the brain with problem-solving and communication between neurons may help reduce memory loss.
- Red wine in low to moderate consumption has been shown to have possible brain health benefits by strengthening the blood-brain barrier and inhibiting the growth and invasion of brain tumour cells in some studies. Tip: drink water for thirst.
- Rosemary – contains carnosic acid, an antioxidant that provides protection against neurodegeneration, Alzheimer’s, and age-linked conditions. Use fresh, dried or as an oil.
- Sage is a natural anti-inflammatory and is sought out for improving cognition and mood.
- Salmon is very high in omega-3 fatty acids, helps reduce brain fog and increases memory, mood, and concentration. Wild caught if possible.
- Tomatoes contain the antioxidant carotenoid lycopene which may help with reduced inflammation and neurodegenerative diseases.
- Turmeric boosts overall immunity and oxygen intake to the brain and increases alertness and focus.
- Walnuts are great for brain function (and even look a little like a brain) as they are rich in omega 3, polyphenols and antioxidants. Helps with memory, alertness, and concentration as well as reduce risk of Alzheimer’s.
- Drink plenty of water! Your brain cells need hydration to function and for decision making and improved cognitive performance.
All the above foods are included in our eating plans and ALL are beneficial for your weight, health and brain. We encourage you to include as many of these foods in your meals and snacks every day.
If you are wanting to lose weight, then portion sizes will be important. Our eating plans and weekly coaching will get you on track for both your weight, health, and brain.
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