Along with all other vital organs, our brain requires certain nutrients to function properly. Many foods that support a healthy body will also support a healthy brain. That means balanced and colorful meals, like those at Thistle, serve up lots of brain healthy foods. In this article, we’ll share some information about nutrients and foods that are good for your brain and memory. 

Natural Brain Booster Nutrient #1: Phytochemicals

No nutrition article would be complete without mention of fruits and vegetables, the base of every Thistle meal. Fruits and vegetables are incredible for our health for many reasons. Notably, they contain special compounds called phytochemicals that support brain health. You may have heard of carotenoids, phytochemicals found in carrots and other vegetables. Flavonoids are another type of phytochemical. This compound, found in many brain healthy foods, plays a key role in preserving brain cell structure and metabolism. 

While most fruits and vegetables are brain healthy foods that contain phytochemicals, some standouts include berries, kale, red bell pepper, onion, and grapefruit. Another way to up the phytochemical (and flavor!) content of your meal is by adding cocoa, peppermint, chamomile, or parsley. Yes, your nightly hot chocolate helps maintain brain health!

Natural Brain Booster Nutrient #2: Vitamin D

Vitamin D is known as the “sunshine vitamin” as it can be synthesized in the skin when exposed to sunlight. Largely known for its role in bone health, vitamin D has also been shown to protect the brain as well. It’s also hypothesized that a deficiency in this nutrient may be correlated with depression. 

While vitamin D isn’t found in many foods, brain healthy foods such as fatty fish like salmon or trout contain larger quantities while smaller amounts are found in egg yolk and cheese. Some foods, such as orange juice, cereal, and plant-based milk, may be fortified with this vitamin D. If you want to up your vitamin D intake via fortified foods, be sure to check nutrition labels.

Natural Brain Booster Nutrient #3: B Vitamins

B vitamins are a group of nutrients responsible for red blood cell production and for creating adenosine triphosphate (ATP) – a compound that sends energy to wherever the body needs it. The brain, which accounts for only 2% of a human’s total body weight, uses more than 20% of the energy we take in through food. B vitamins are crucial to our brain health because they ensure much-needed energy can safely reach the brain. Riboflavin, or vitamin B2, for example, plays a key role in fatty acid metabolism in the brain, and in thyroid hormone production. 

If a B vitamin deficiency is present, our brain health would decline accordingly. Altered levels of niacin, or vitamin B3, have been discovered in individuals with Parkinson’s disease and schizophrenia. Biotin, or vitamin B7, helps deliver nutrients to the brain for optimal functioning. And the list goes on! B vitamins have also been shown as essential to the production of hormones that impact our mood. There are 8 B vitamins in total, many of which are contained in brain healthy foods like nuts and seeds, legumes, whole grains, fruits, and dark leafy greens.

Natural Brain Booster Nutrient #4: EPA/DHA

Last on our list of brain healthy foods are those that contain omega 3 fatty acids. Eicosapentaenoic and docosahexaenoic acids, or EPA and DHA for short, are powerful nutrients that impact our brain health from the time we’re conceived on through the aging process. 

Pregnant women who consume enough of these brain healthy fats, for example, give birth to children who have more stable mental and emotional health. During infancy, DHA plays a role in brain development. Omega 3 fats play a role in the maintenance of cognitive function, especially as we age. As with vitamin D intake, insufficient amounts of EPA and DHA correlate with depression. Correction of this deficiency results in improved symptoms. 

EPA and DHA are largely found in brain healthy foods like fatty fish and fish oil. Plant-based versions of omega 3 fats called ALA, or alpha-linoleic acids, are found in foods like chia and flax seeds, though it is difficult for the body to convert these fats into a usable form. If you are interested in adding more omega 3 fatty acid-rich brain healthy foods to a plant-based diet, consider algae oil as a fish-free supplement.

A Day In the Life of Eating Brain Healthy Foods

Here’s an example of what a daily menu of brain healthy foods looks like. If the way of eating we outline here isn’t your norm, we recommend taking small and realistic steps towards diet changes; this helps support sustainable change and longevity. Adding one new brain healthy food to a meal each week, for example, is an excellent starting point!

Brain Healthy Foods at Breakfast

Try a smoothie made with vitamin D fortified hemp milk, spinach, banana, chocolate protein powder, and chia seeds. In this meal, we see vitamin D, B vitamins, omega 3 fats, and phytochemicals.

Brain Healthy Foods at Lunch

You can’t go wrong with salads from Thistle’s lunch menu. From our Crisp Japanese Yuzu Salad to Harissa Roasted Carrot Salad, these brain healthy foods found on our menu contain an abundance of phytochemicals, B vitamins and omega 3 fatty acids.

Brain Healthy Foods at Snacktime

Thistle snack menu items like Black Bean Sesame Hummus, Superfood Ashwagandha & Seed Bar, and Peach Cobbler Mousse with Sweet Smoked Almonds will satisfy all your cravings – both salty and sweet – and serve up lots of natural brain boosters like phytochemicals and B vitamins. 

Brain Healthy Foods at Dinner

Whip up a vegetable stir fry with sesame tofu. The more colorful veggies you add to the meal, the better. Pile on broccoli, bell peppers, bok choy, carrots, and more. Cooked with a healthy oil and sprinkling of nuts or seeds, this meal is a B vitamin, Omega 3, and phytochemical powerhouse.

Eating brain healthy foods is fun, delicious, and diverse! If you want to start eating in this direction, Thistle is here to help. Our plant-forward meals are designed with your holistic wellness in mind, making brain healthy foods a “no brainer.”