Author: Maria Alfano
These 7 best brain healing foods you need in your diet to improve your midlife health are a must to help keep your brain young and vibrant. Are you too set in your ways? You say you hate trying new foods? What if I told you that many of these brain-healing foods are probably already in your pantry today.
Have you ever felt your blood pressure rising in the middle of a light-hearted conversation? For no reason at all? You’re not alone. As you age your brain function starts to decline or slow down. Give your brain the boost it needs with these brain healing foods. It will reward you for years to come.
Aging causes many changes to the body and the brain. Have you ever felt overly emotional, angry, or like you’re in a daze? These are all symptoms of brain fog and decline in the brain’s cognitive function – the ability to learn new information and process what is being learned. Many of us relate it to aging but we have no idea why this is happening or what we can do to delay or stop these symptoms. What if I told you, it’s in your control? Turn this around with a few simple foods and recipes.
Hormone imbalances and dehydration increase the speed of your brain’s decline but there is good news for you! You can give the old gray matter a boost with these 7 best brain healing foods. This post will describe the brain foods you absolutely need to add to your diet to keep your brain healthy, why these foods are so important, and some interesting ways to incorporate brain food into your daily routine.
7 Best Brain Healing Foods You Need In Your Diet To Improve Your Midlife Health
Lower levels of estrogen and progesterone lead to mood swings, hot flashes, changes in sexual appetite, and can most importantly impact your brain. Not drinking enough water will also impact your brain’s ability to work normally. It is vital that you incorporate brain-healing foods into your diet early in life but it is especially essential at midlife and beyond. Both men and women are afflicted by these changes as they age. This is not restricted to menopause. Contrary to popular belief, brain fog happens to everyone as they get into their 40s, 50s, and later. Simply add more water and more of these delicious healthy foods to your diet to bring your brain back from the brink.
Omega 3 Brain Healing Foods
WALNUTS – rich in alpha-linolenic acid (ALA) and Omega 3. Walnuts help improve communication between the brain’s nerves. They work on reducing inflammation, thy counteract oxidative stress, delay the onset of cognitive decline, and boost new neuron pathways that help relay messages from one part of the brain to the next.
You can add walnuts to your diet easily just give them a try on your salad and chopped up in your yogurt. Or, just eat a handful as a snack.
FLAX SEEDS – like walnuts, flax seeds are the best plant-based source of omega 3. They have been shown to have strong antioxidant properties and help improve the levels of neurotransmitters in the brain. Studies have shown flax seeds reduce inflammation and improve circulation.
Flax seeds are great in smoothies and yogurts. Use them in muffins and bread. Besides being good for your brain, they help keep you regular.
FATTY FISH – salmon, sardine, halibut, tuna all are high in Omega 3 fatty acids. These fishes are the staple foods in the global Blue Zones (places around the world where people live the longest). Omega 3 has shown to help reduce inflammation, increase antioxidants, and improve overall brain function. Early studies have shown that omega 3s from fatty fish slow the onset of dementia and other memory disorders.
If your not a fish lover, you can try these supplements available on Amazon. They are an excellent resource to replace the nutrients that eating fatty fish will give you. They leave no fishy aftertaste and are easy on the digestive system.
AVOCADO Brain Food
AVOCADOS – While avocados are not my favorite food, they are something I tolerate because they help increase the brain’s lutein density. Lutein is shown to help with verbal fluency and memory recall. Avocados also lower blood pressure. Folate found in avocados reduces brain tangles which are the precursor to Alzheimer’s. Brain tangles are an accumulation of protein plaque in the brain neurons. Ok, so you really are not a fan of avocados? You can still get the benefits of the fruit from using avocado oils in your cooking, salads, and baking. Avocado oils have no flavor so they make the perfect cooking oil. And, they have a high heat point so they don’t go rancid during the meal prep process. “Chosen” is my favorite brand of avocado oil. It is high quality and reasonably priced. Find it on Amazon or at your local Costco and specialty supermarkets.
Add avocados to your diet through dips and in sandwiches, or use them in salads.
avocado Berry Smoothie
- 1 avocado
- 1/2 a cup of blueberries
- 1 peeled banana
- 1 teaspoon of chia seeds
- A cup of pomegranate or your favorite fruit juice
- 3 blocks of ice
Blend all these ingredients together until smooth. Enjoy!
Berries – Brain Healing Foods
MIXED BERRIES – Add a cup of colorful berries like blueberries, raspberries, blackberries, and strawberries to your diet. The phenolic compounds found in berries are shown to help prevent disease and improve blood flow to the brain. Like any other part of your body, the more rich blood flows to it, the better it works. The more colorful the cup of berries, the better for you!
I love to freeze my berries and eat them like mini popsicles. They are so refreshing with each mouthful. The taste of summer is a memory served year-round with these little bites of frozen fruit. I also, love them in a cup full of ricotta cheese with a sprinkle of my favorite sweetener. This makes a delicious, nutritious, and low-calorie dessert. Not a fan of ricotta? No problem. Use cottage cheese or soft cream cheese instead.
Broccoli for the brain
BROCCOLI – a great source of vitamin K and choline and ALA. This tree-looking vegetable has been shown to boost the adult brain functions for sharper memory. The compounds in broccoli reduce oxidative stress and lower the risk of neurodegenerative diseases like Parkinson’s. Vitamin C and flavonoids in broccoli are excellent sources of antioxidants.
There are so many ways to add broccoli to your diet. Eat it raw or cooked, your choice! You can use the stalks to make a pesto to serve on pasta, or as a spread. Broccoli pesto makes a delicious topping for a pizza. A great option for vegans and vegetarians.
Broccoli Pesto
- Peel the stalks
- Add them to your food processor (or blender)
- Combine with olive oil halfway up the level of the stalks in the blender jar
- A clove of garlic and your favorite spices.
- 1/4 cup of grated parmesan cheese
- Add a 1/4 cup of shelled walnuts
- Blend all ingredients until you get a smooth paste.
Store the broccoli pesto spread in a sealed jar in your refrigerator for up to 1 week. Freeze it for up to one month.
Turmeric Brain Spice
TURMERIC – looks like a mini piece of ginger. This root is best served with its partner black pepper. The two combined, allow the main ingredient in turmeric, curcumin, to do its magic. Curcumin has been shown to reduce the biomarker for Alzheimer’s known as beta-amyloid.
Although turmeric is the spice that gives curry its color, it can be used in many different ways. If Indian food is not your thing, don’t worry. Use it fresh or in powder form. Both are beneficial to your brain health. Add turmeric to your fried rice. Make a mixture of dried spices for rubs and marinades. Turmeric has very little flavor but adds a burst of color and packs a punch of benefits. My favorite way to use turmeric is tea.
Turmeric Tea Recipe
- Heat a cup of oat milk (or use your preferred milk beverage) or boil water.
- Add a teaspoon of turmeric and 1/4 teaspoon of black pepper.
- Steep for 5 to 10 minutes. Mix well until dissolved.
- Strain to remove any clumps.
- Top with a sprinkle of cinnamon.
- Sweeten if preferred and enjoy!
This post was all about the 7 best brain healing foods you need to add to your diet, why they are so good for you, and brain food recipes. I hope you will give these recipes a try and tell us what you think.
We would love to hear from you. What are some ways you like to add these foods for brain health into your diet? How are your symptoms after incorporating these brain-healing foods into your diet?