Nutrient-Rich Foods for Brain Health and Delicious Recipe to Try at Home
June marks Brain Awareness Month, and it’s an opportune time to reflect on how our diet can positively impact brain health. While there isn’t a single food that guarantees better brain function, certain ingredients have been studied for their potential benefits. Registered dietitian and nutritionist Maya Feller shares insights backed by research to help us understand foods for brain health.
Research suggests a strong connection between gut health and brain health. Feller explains that a diverse set of colonic bacteria, influenced by our food choices, plays a role in mood, memory, cognition, and the development of neurodegenerative conditions.
Foods for brain health rich in prebiotic fibers and polyphenols, such as grapes and berries, support gut health, ultimately benefiting brain health. Focusing on a varied plant-based diet is a great starting point.
Harvard Medical School identifies brain-healthy foods that also protect the heart and blood vessels. These include leafy greens, fatty fish, berries, tea and coffee, and walnuts.
Additionally, the Mediterranean diet, endorsed by the American Heart Association, has shown potential in reducing the risk of dementia while improving heart and brain health.
You may also like: The Connection Between Gut Health and Overall Wellness
Foods for Brain Health: Recipes
Maya Feller shares nutrient-dense recipes that incorporate brain-healthy ingredients:
1. 10-Minute Breakfast Porridge
This fiber-rich porridge features oatmeal, fonio, quinoa, and hemp seeds, providing both satisfaction and energy-promoting protein.
Ingredients:
- 1 cup oatmeal
- 1 cup fonio
- 1 cup quinoa
- 1/4 cup hulled hemp seeds
- 1 teaspoon vanilla extract
- 2 teaspoons allspice
- 3 cups unsweetened non-dairy milk or dairy milk of your choice
- Sliced almonds, raisins, and seasonal fresh fruit for garnish
Directions:
- In a pot over medium heat, combine oatmeal, fonio, quinoa, hemp seeds, vanilla extract, allspice, and milk.
- Cook until desired consistency (around 7 to 10 minutes).
- Garnish with sliced almonds, raisins, and your favorite seasonal fresh fruit.
- Store any leftovers in an airtight container in the refrigerator for 3 to 5 days.
While there is no magic foods for brain health, incorporating nutrient-rich ingredients into a varied diet can support brain function.
The link between gut health and brain health highlights the importance of diverse colonic bacteria, which can be nourished through plant-based foods.
By following brain-healthy eating patterns and trying out delicious recipes like the Breakfast Porridge and Ital Stew, you can contribute to your overall well-being while enjoying flavorful meals.
