I never go grocery shopping when I’m hungry. Those who do tend to buy unhealthy comfort snacks and packaged goods over whole, nutritious and satisfying options.
I am very intentional about what I put in my body. So, as a nutritional psychiatrist and author of “This Is Your Brain on Food,” I’m often asked what I should always have in my kitchen to keep my brain sharp and focused, regardless of my age.
To help you remember your shopping list, we created the acronym BRAIN FOODS.
- B.: Berries and beans
- R.: Rainbow colors of fruits and vegetables
- Ah: Antioxidant
- Me: Contains Lean Protein and Vegetable Protein
- N.:nuts
- debt: Fiber-rich foods and fermented foods
- 〇: Oil
- 〇: Food rich in omega
- D.: dairy products
- S.: Spices
1. Berries and beans
Blueberries, blackberries, raspberries, and strawberries are all great berry options.
Ripe berries do not last long (even in the refrigerator), so eat them early. When fresh ripe berries are not available, Frozen berries are fine as long as they have no added sugar or other additives.
Beans, legumes and lentils are also healthy and inexpensive sources of nutrients and vitamins.
2. Rainbow colors in fruits and vegetables
From red cabbage to radicchio to green and yellow peppers, buying brightly colored vegetables broadens your taste buds and maximizes the range of nutrients that are beneficial to your brain.
The same applies to fruits. Apples, pineapples, kiwis and citrus fruits come in many different colors. However, be careful not to eat too many sweet fruits such as grapes and mangoes.
The most important color of all is green. My favorites are arugula, romaine, bib lettuce, endive and bok choy.
3. Antioxidants
Dark chocolate is a good source of antioxidants. addition A dark one with no added sugar.
Many vitamins are important antioxidants and can be obtained from a wide variety of dietary sources. If you’re considering taking a multivitamin supplement, it’s a good idea to talk to your doctor first.
4. Include lean protein and vegetable protein
Well-sourced lean chicken, seafood, grass-fed eggs, and grass-fed beef are all good sources of the protein and essential amino acids your brain needs to function properly. increase.
For plant-based protein sources, organic tofu, tempeh, beans, and lentils can be spiced for extra flavor.
5. Nuts and seeds
Nuts and seeds contain healthy omega fats and oils that help sharpen your brain. It also contains key vitamins and minerals, such as selenium, which is found in Brazil nuts.Seeds such as flax, chia, and hemp are also perfect options.
We recommend eating about 1/4 cup or 2 ounces daily as a snack or in addition to a salad or vegetable side dish.
Alternatively, you can toss some into homemade granola or trail mix, which contains far less sugar and salt than store-bought versions.
6. Fiber-rich and fermented foods
Fermented foods like kefir, miso, and kimchi are also great for your brain and gut, as they’re a natural source of active cultured bacteria and have been shown to reduce inflammation.
7. Oil
While you want to avoid overdosing on saturated fats and unhealthy oils like those used in frying, you should be getting enough healthy fats from things like olive oil, avocados, and fatty fish.
Even with healthy fats, be mindful of portions and don’t overdo it. All fats are calorie dense.
8. Omega Rich Foods
Fish such as salmon, mackerel and tuna contain important brain-boosting omega-3 fatty acids.
Plant foods such as chia seeds, Brussels sprouts, walnuts, and flaxseeds are also rich in omega-3s.
9. Dairy products
Eating dairy, yogurt, kefir plus probiotics can do wonders for your gut thanks to the beneficial bacteria and proteins they contain. , is also a good choice for the brain.
Remember certain conditions such as ADHD can be made worse by dairy, so be aware of how it affects you.
10. Spices
Specifically, spices like turmeric, black pepper, saffron, red pepper flakes, oregano, and rosemary should be part of your brain’s armor.
Dr. Uma Naidu Nutrition Psychiatrist, Brain Specialist, and Teacher Harvard Medical SchoolShe is also the Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital and the author of a best-selling book. “This is your brain on food: The essential guide to amazing foods that fight depression, anxiety, PTSD, OCD, ADHD, and more.” follow her on twitter @DrUmaNaidoo.
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