How much smarts you get from your food is as much about what you choose NOT to eat as what you choose to eat.
Nutrients our brain loves include DHA (an essential omega 3 fatty acid) and its precursor ALA, choline, and phytonutrients (plant compounds) with antioxidant properties.
DHA and ALA sources include:
cold water fish, walnuts, soy beans, flax seed oil, and chia and hemp seeds
Choline is found in:
Peanuts, cauliflower, eggs (especially the yolk), pinto / navy / kidney beans, cod, shrimp, Brussels sprouts and broccoli
Antioxidants include:
Berries, green tea, spinach, apples, kale, tomatoes, sweet potato, swiss chard, parsley and many more
Think of trading brain power rich foods at every eating occasion. Some ideas below:
- Greek yogurt smoothie with peanut butter and frozen organic blueberries
- wild salmon burger with avocado and onions and a side of sauteed greens
- walnut, hemp seeds, sesame seeds, cinnamon, organic berries, cacao powder, a little agave nectar and some almond milk tossed together
- farmers market eggs – hard boiled – and chopped with mustard + flax seed oil vinaigrette and eaten in lettuce cups (“wraps”)
- 3 layer dip – pinto beans, salsa, guacamole for veggies or homemade veggie chips (*recipe in my Recipes for IBS book)
Advertisements
Great little article and can’t wait to try some of these ideas you’ve laid out. Some morning my head feels a little cloudy so hopefully this will get the brain firing up again, thanks Ashley!