Fall is a season of change – cooler weather, shorter days and a shift in our daily routines. As we transition from summer to autumn, it’s important to adjust our habits to keep our brains sharp and healthy.
As the temperature drops, our cravings naturally often shift towards comfort Fall foods. Our goal is to support our brain health, so let’s do this with a balanced diet!
Apples
Why They’re Good
Apples contain quercetin, a powerful antioxidant that protects brain cells from oxidative stress. This helps reduce the risk of neurodegenerative diseases like Alzheimer’s.
The fiber in apples helps regulate blood sugar levels, providing a steady source of energy to the brain. This can boost focus and concentration.
Apples are also a good source of vitamin C, which helps combat oxidative stress in the brain and supports overall brain health.
How to Use
Slice apples into your oatmeal or salads for a sweet and crunchy addition, or enjoy them as a snack with nut butter for a brain-boosting treat.
One of my family’s favourite Fall foods recipes is Baked Oatmeal. Just a tip – don’t forget to add the raisins! My son learned this the hard way last time when he skipped them and couldn’t figure out why it didn’t taste quite like it usually does. But he still ate more than half a tray.
Beets
Why They’re Good
Beets are rich in nitrates, which help improve blood flow to the brain, enhancing cognitive function and mental performance. They also contain antioxidants that protect against oxidative stress, so we couldn’t miss them on our Fall foods list!
How to Use
Roast beets as a side dish, blend them into smoothies or add them to salads. The possibilities are endless!
This Cherry Beet Smoothie is so delicious and nutritious. You won’t be able to tell that it has beets. I think you’ll love it!
Carrots
Why They’re Good
Carrots are rich in beta-carotene, which supports cognitive function and brain health. They also have high levels of antioxidants, which help protect the brain from oxidative stress.
How to Use
Snack on raw carrots, add them to soups and stews, or roast them with a drizzle of honey and spices.
One of my favourite things about this Chicken Biryani is that it’s made in the oven. It’s flavourful and rich in brain-healthy nutrients! I hope it will become a staple in your house like it’s in mine.
Kale
Why It’s Good
Kale is a leafy green that’s high in antioxidants, vitamins A and C, and flavonoids, all of which contribute to brain health. It’s also a great source of vitamin K, which supports cognitive function.
How to Use
Add kale to salads, blend it into smoothies or sauté it with garlic as a side dish.
Not a month goes by without me making this Kale Salad for my family. It keeps well in the fridge for a few days and it’s a dish we can enjoy all year long.
Spinach
Why It’s Good
Next on our Fall foods list is spinach!
Spinach is packed with lutein, folate, and beta-carotene, which have been shown to slow cognitive decline. It’s also high in iron, which helps maintain healthy blood flow to the brain.
How to Use
Add spinach to salads, smoothies or sauté it as a side dish. It’s also great in omelettes and soups.
This Tofu Chickpea Curry is easily one of my top 5 favourite recipes. It has tofu, chickpeas and spinach simmered in a flavourful and creamy broth. I guarantee that you’ll be back for seconds!
Sweet Potatoes
Why They’re Good
Sweet potatoes are high in complex carbohydrates, which provide a steady source of energy for the brain. They also contain antioxidants like beta-carotene, which helps protect the brain from inflammation and oxidative stress.
How to Use
Roast sweet potatoes with a drizzle of olive oil and spices, or mash them as a healthy alternative to regular potatoes.
This Sweet Potato Breakfast Casserole is loaded with brain-healthy nutrients. It’s amazing on its own, but you can serve this dish with sour cream, green onions, avocado slices and cherry tomatoes for more nutrition and flavour.
I have a few questions for you: 💞
- What are your go-to strategies for keeping your brain healthy in the fall? I’d love to hear your thoughts and any tips you might have!
- What are your favourite fall foods?
- Have you tried including brain-boosting ingredients into your meals?
