Today, I want to chat about a topic that’s been on my mind lately…
My brain health.
Lately, my schedule has been packed with travel, speaking engagements, creating content, endless to-do lists, and the constant juggling of work and home life, so let's just say that my brain has been working overtime.
And while I generally eat healthy, I still felt sluggish and was reminded that the food I put on my plate can make a world of a difference for my mind – my mental clarity, energy, and overall mood.
I knew that at the height of my busy schedule, I needed to incorporate brain-boosting foods into my meals to feel more alert, focused, and, dare I say…smarter lol (but really!)
And the same goes for you, too, boo.
Nourishing your brain can help you tackle your busy life with more energy and positivity. So today, I want to share some of my favorite brain-boosting foods that I know you’ll love, too.
Fun fact: I typically prioritize these foods before big presentations or speaking engagements!
Let's get it…
Top Brain-Boosting Foods To Add to Your Plate
Blueberries
Why: These little guys are loaded with antioxidants, which help protect your brain from aging and keep your memory sharp. I always keep a stash in my fridge for a quick and healthy snack.
How to Enjoy: Pop them in your smoothie, sprinkle them on yogurt, or just snack on them straight from the fridge.
Dark Leafy Greens
Why: Leafy greens (kale, spinach, arugula, collards, chard) are packed with brain-healthy nutrients including vitamin K, lutein, folate, and beta carotene. Eating a big salad daily is associated with the brain being 11 years younger!
How to Enjoy: Make a delicious salad, add it to a smoothie, or sautee it as a side dish it for dinner
Fatty Fish
Why: Think salmon, trout, and sardines. These are packed with omega-3 fatty acids, which are like brain fuel (they help with everything from your learning to your memory…yasss!).
How to Enjoy: Grill, bake, or steam your fish, or try making some sushi rolls at home for a fun twist.
Turmeric
Why: This golden spice is a powerhouse of anti-inflammatory goodness. Curcumin, its active ingredient, can boost your mood and memory. My go-to is a warm cup of turmeric tea when I need a pick-me-up.
How to Enjoy: Add it to soups, stews, or smoothies, make yourself a cup of turmeric tea, or sprinkle it on your latte.
Broccoli
Why: Broccoli might not be the most glamorous veggie, but it’s a powerhouse of nutrients, especially vitamin K (which is known to enhance brainpower and improve memory).
How to Enjoy: Steam or roast it as a side dish, add it to salads, or blend it into a green smoothie for a nutrient boost.
Pumpkin Seeds
Why: These tiny seeds are big on benefits – they’re rich in magnesium, iron, zinc, and copper, all important for brain health. Plus, they add a nice crunch to any dish.
How to Enjoy: Sprinkle them on salads, oatmeal, or just munch on them to cure those mid-afternoon snack cravings.
Dark Chocolate
Why: Yep, you read that right! Dark chocolate is a brain food. It contains flavonoids, caffeine, and antioxidants. Flavonoids can enhance memory and cognitive function, and a little caffeine can boost your mental sharpness.
How to Enjoy: Enjoy a square as a treat, or add cocoa powder to your smoothies and desserts for a healthy twist.
Nuts and Seeds
Why: Walnuts, almonds, flaxseeds, and chia seeds are packed with healthy fats, antioxidants, and vitamin E, which protect brain cells and support your cognitive function.
How to Enjoy: Add them to your cereal, smoothies, salads, or trail mix, or just grab a handful as a snack.
Additional Tips
Stay Hydrated: Drink plenty of water throughout the day to keep your brain functioning at its best. I keep a water bottle on my desk to remind myself to hydrate.
Balanced Diet: Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Think colorful plates :)
Reduce Sugar and Processed Foods: These can impair cognitive function and lead to brain fog. Not saying not to have them..but eat wisely :)
Whenever you are ready, here are two ways I can support you:
Have a great week!
Ariel Belgrave, CPT
Certified Health & Fitness Coach
Stress Management Specialist
Board Member, Women's Health Mag
Under Armour Athlete
P.S. I encourage you to forward this email to someone who could use this wisdom (sharing is caring!)
