• Haley Dixon, Dietetic Assistant

Eat for Brain Power: Brain Foods

With final exams around the corner, it is time to take any measure to boost our memory and performance. What should we turn to? Why food, of course!

Certain foods have been proven to have many benefits for brain performance, cognition, and memory. All important factors in acing our exams! In addition to improving brain function, these nutritional powerhouses possess great benefits for our bodies overall.

To give you and your brain some study power, make sure to include these foods:

1) Avocados

Avocados are amazing for our health. They are a great source of healthy fats, protein, fiber, and energy. Plus, they are super tasty! The nutrients in these little guys are important for both your brain and skin as well as stabilizing your blood sugar. This means you will not feel a crash after an avocado.

You can add them to wraps, burritos, and salads. I personally love them in smoothies and mashing them into a "mayo" spread with spices to put on sandwiches and burgers!

2) Beets

Beets, beets, beets! These beautiful gems are one of the most nutritionally dense root vegetables and absolutely should be included in everyone's diets. They are high in antioxidants, vitamin C, potassium, and fiber. Make sure to eat them before a long study session or final because they can boost blood supply to your brain and improve your performance.

You can roast, steam, or even shred beets. Feel free to add them as a side for lunch or dinner, in smoothies for breakfast, or on top of salads!

3) Blueberries and Cherries

Blueberries are superheroes; they are incredibly high in antioxidants, which fight and protect the brain from neurodegradation. They are also packed with healthy fiber, copper, manganese, vitamin K, and vitamin C. Both berries and cherries are high in anthocyanins and other flavonoids that may work to boost memory function.

You can eat blueberries or cherries as a snack, mixed into oatmeal, or baked into a cobbler. Also, you can enjoy them fresh, dried, or frozen!

4) Broccoli

Broccoli is extremely rich in vitamin K and choline which help protect your brain.

You can eat broccoli in stir fry, steamed for a side, or even raw with hummus as a snack.

5) Celery

Celery is a fantastic source of antioxidants and possesses anti inflammatory properties. Both work to protect our brain and aid its function.

You can eat celery with peanut butter as snack, cooked in soup and stews, or even as a crunch in chicken salad.

6) Walnuts

Walnuts are a great source of plant Omega-3's, which aid in fighting inflammation in our brains. Walnuts also may improve working memory.

You can snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or salad for crunch or mix them into a vegetable stir-fry for additional protein.

Incorporating these food items every day will demonstrate minor and major improvements in overall brain function. Keep on the look out for more brain food posts!

Happy Studying!

Haley Dixon

Sample Recipes:

Rosemary Egg Frittata with Olive Oil

Blueberry Avocado smoothie

Roasted beets and broccoli

Turmeric Oatmeal

Celery Black Pepper Tofu

#antioxidant #brainfoods #examweek #nutrition

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