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There is an incredible connection between what we eat and our brain health. I am always reading and learning about how to support my brain better. This article “5 nutritious meals that boost focus and memory” is the result of some of my research.
A few years ago I read “Feeding My Mother: Comfort and Laughter in the Kitchen as My Mom Lives with Memory Loss“. The book was written by Canadian singer-songwriter and author Jann Arden. In the book, Arden shares her personal journey and experiences as she navigates the challenges of caring for her mother who is living with dementia. She provides heartfelt insights, reflections, and anecdotes, along with recipes that have brought comfort and joy to her and her mother throughout their journey.
Are you familiar with Jenn Arden’s book?
One of my favourite podcasters is Tom Bilyeu who hosts the “Impact Theory” podcast. He interviews successful individuals from various fields and explores topics related to health, personal development, mindset and entrepreneurship. This is one of his many interviews that talks about the relation between food and brain health.
Did you know that there are currently 600K people living with dementia in Canada and 6 million in the United States? And also did you know that the majority of people with dementia are women? Even more, 1 million people will have dementia by 2030 in Canada and more than 9 million in the United States.
I agree, these are not very cheerful stats. I hope that these 5 nutritious meals will bring you healthy, joyful and delicious vibes. So let’s put on our aprons and embark on a culinary journey to boost our brain function.
1. Avocado Toast with Spinach and Eggs
When it comes to a breakfast that nourishes the brain for the day ahead, nothing beats the mighty avocado toast with spinach and eggs. The creamy richness of avocado provides a healthy dose of monounsaturated fats that support healthy blood flow to the brain. Vitamin-rich spinach is known for its cognitive-boosting properties and the protein-packed egg gives sustained energy and mental focus.
Spread mashed avocado on whole-grain toast, top it with sautéed spinach and crown it with a perfectly poached or fried egg. Each bite is a delightful medley of flavors that will leave the brain and taste buds satisfied and ready to take on the day!
2. Greek Yogurt Parfait with Berries and Walnuts
This lovely combo boasts a harmonious blend of antioxidants, vitamins and omega-3 fatty acids that support cognitive function and memory. Start with a base of creamy Greek yogurt, layer it with a variety of fresh berries bursting with brain-protective antioxidants and sprinkle chopped walnuts on top for an added crunch and a dose of healthy fats.
3. Quinoa Salad with Salmon and Turmeric Dressing
This power-packed combo combines nutrient-rich ingredients to create a symphony of flavors that support cognitive health. Quinoa, a protein-rich grain, provides essential amino acids for optimal brain function. Check out our Quinoa Salad recipe. Grilled salmon, loaded with omega-3 fatty acids, promotes healthy brain cell development and function. Top it off with a zesty turmeric dressing enriched with the anti-inflammatory compound curcumin and you’ve got a brain-boosting feast that satisfies both your palate and your mind.
4. Stir-Fried Tofu with Broccoli and Garlic
This combination showcases the brain-empowering benefits of plant foods packed with fiber and antioxidants. Firm tofu, a fantastic source of plant-based protein, provides amino acids that aid in neurotransmitter production. Broccoli, a cruciferous veggie, is rich in antioxidants and compounds that support brain health. Sautéed with garlic for a burst of flavor and nutrition, this savory stir-fry is not only delicious, but it also keeps the brain sharp and focused.
5. Dark Chocolate Banana Smoothie with Almond Butter
Who said brain-boosting snacks can’t be decadent? Dark chocolate, packed with antioxidants, flavonoids and caffeine stimulates brain function and enhances mood. Bananas provide a natural source of energy and are rich in potassium, which supports healthy brain cell communication. Blend them together with a spoonful of creamy almond butter for an added dose of healthy fats and a delightful nutty flavor.
These 5 ideas are fairly easy to make and don’t require actual recipes. If you need any help to figure out how to make them, please let me know below. I will be happy to brainstorm with you.
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Try also these 5 tasty recipes that have delicious ingredients that promote brain health:
Chicken salad recipe with grapes and pecans
Here’s to a delicious journey towards a sharper, smarter and happier brain.
