What you choose to put into your body is so important for not only your physical health but your mental health as well. A healthy, well-balanced diet can help you think more clearly and feel more alert and studies show certain foods can even boost overall brain function and reduce symptoms of stress, anxiety, and depression. Eating unprocessed, whole foods are best. If you don’t know where to start, here are some of the top brain-boosting foods to add to your diet.
Avocados - Technically a fruit, avocados contain healthy fats and high amounts of magnesium, which is essential for healthy brain function.
Nuts - Nuts have healthy fats and oils that are important for cognitive function. Try adding them to salads, smoothie bowls, or simply enjoy them as a snack.
Dark, Leafy Greens - Leafy greens are a powerhouse of vitamins and minerals that are essential for brain function and protecting against cognitive decline.
Berries - Berries like blueberries, blackberries, and strawberries may help prevent age-related memory loss and other brain changes. Make a smoothie, add to salads, or top your favorite desserts with fresh berries.
Spices - In addition to adding flavor to dishes, many spices are known for their antioxidant properties that help the body and brain fight off free radicals and oxidative stress.
Eggs - Eggs are nutrient dense with everything your brain needs for healthy function. There’s a reason we often start our day with eggs.
Try one of these easy brain-boosting recipes for improved mental health.
Brain Boosting Iced Matcha Latte
Next time you want to get out of that mid-day slump, swap out the coffee for matcha instead. Not only does it contain 3x more caffeine without the jitters but it’s loaded with antioxidants and can even boost your mental health. The high content of L-theanine is known to relieve stress and anxiety. The addition of lion’s mane boosts brain health and function, improves memory and may also reduce anxiety and depression. Try this brain-boosting matcha latte recipe for the ultimate pick-me-up.
1.5 tsp ceremonial grade matcha
1 tsp lion’s mane
1/4 tsp cinnamon
1 tbsp hot water
2 tsp honey or sweetener of choice
3/4 cup milk of choice
Whisk matcha, lion’s mane, and cinnamon together with hot water in a small bowl. Pour into a glass, add your sweetener of choice, and top with milk. Add ice, stir, and enjoy!
Creamy Guacamole Dip
This delicious dip makes for a yummy, brain-boosting snack and can be perfectly paired with your favorite chips or veggies. Guacamole is jam-packed with healthy fats (crucial for brain function and mental health), fiber, and vitamins, making it a great choice for a healthy, brain-conscious snack.
2 ripe avocados
1 small tomato, diced
½ small red onion, diced
¼ cup chopped cilantro
1 garlic clove, minced
1 lime, juiced
Salt and pepper to taste
Mash the avocados with a fork until it reaches a classic guacamole consistency (if you want it smoother just keep mashing). Then, add in the tomato, onion, cilantro and garlic and stir to combine. Squeeze the lime over the mixture and stir again, followed by some salt and pepper for seasoning. Chill the guacamole in the fridge for at least 30 minutes before serving, and ideally enjoy it with some sea salt pea protein chips or similar for an extra top up of protein. You can also increase your intake of the aforementioned healthy fats that are found in this dip by taking omega-3 supplements from Performance Lab. This is particularly helpful for ensuring your diet is balanced if you’re taking the plant-based approach.
Chocolate Chia Avocado Mousse
When that sweet craving sneaks up on you, reach for this simple chocolate chia avocado mousse recipe without the guilt. Bonus points for not dirtying dishes as it’s easily made in a blender. Avocados and chia seeds are essential for brain function while also boasting numerous other benefits and raw cacao is a great mood booster.
1 small avocado
1/4 cup raw cacao powder
1 tsp vanilla extract
1/4 tsp cinnamon
2 tbsp chia seeds (grounded)
2 tsp honey or sweetener of choice
3/4 cup milk of choice
Pinch salt
Berries for garnish
Mix all ingredients in a blender, pour into individual bowls or cups, and chill for at least one hour. Top with fresh berries and serve.
Turmeric Spiced Lentils with Poached Eggs
These easy turmeric spiced lentils are a simple and easy recipe to make for breakfast, lunch, or dinner that not only tastes delicious and comforting but is incredibly healthy as well. Lentils are a nutrition powerhouse that is known to boost serotonin and may reduce symptoms of depression due to their high level of folate while turmeric is known to reduce symptoms of stress and anxiety.
Topped with a poached egg for added brain boosting benefits, this is the ultimate comfort food.
1 cups dry, red lentils
2 cloves garlic
1/4 tsp grated ginger
1 tablespoon olive oil
2 cups vegetable broth or water
1 (8-ounce) can tomato sauce
1 tsp turmeric
1/2 tsp salt
1/4 tsp cumin
1/4 tsp garam masala
1/4 tsp smoked paprika
1/4 tsp black pepper
1/2 lemon, juiced
1 egg per person
Saute garlic and ginger in a pan in 1 tbsp oil until fragrant. Add vegetable broth or water to pan and 1 cup lentils. Add tomato sauce and spices, stir, and bring to a boil. Simmer on low 20-25 minutes until lentils are tender. Top with a poached egg before serving and enjoy!
While changing your diet may not be a substitute for real therapy, it can help. However, if you’re experiencing chronic or overwhelming symptoms of anxiety or depression, it may be helpful to seek support from a professional who can help. Professional clinics like TMS & Brain Health provide non-invasive, alternative treatment plans that are extremely effective at treating common mental health concerns. With proper mental health care and a healthy diet, you’ll be on the right track to becoming the best version of you.
