I don’t go to the grocery store when I’m hungry. People who do are more tempted to buy unhealthy convenience snacks and packaged goods than whole, nutritious and satisfying options.
I am very careful about what I put in my body. So as a nutritional psychiatrist and author of “This Is Your Brain on Food,” people ask me all the time what they should stock their kitchens to keep their minds sharp and focused—at any age.
To make my grocery list easier to remember, I created an acronym for BRAIN FOODS:
- b: Berries and beans
- RRainbow colors of fruits and vegetables
- AAntioxidants
- noInclude lean proteins and plant-based proteins
- N: Nuts
- F: Fiber-rich foods and fermented foods
- ohOil
- ohOmega rich foods
- D: Dairy products
- S: Spices
1. Berries and beans
Blueberries, blackberries, strawberries, and raspberries are all great berry choices.
Be sure to eat ripe fruits soon as they don’t last long (even in the fridge). When fresh, ripe fruits are not available during the year, Frozen berries are good as long as you don’t add sugar or other additives.
Beans, legumes and lentils are healthy and inexpensive sources of nutrients and vitamins. They are also easy to prepare and can be a side dish or an appetizer.
2. Rainbow colors for fruits and vegetables
From red cabbage to radicchio to green and yellow bell peppers, buying brightly colored vegetables can help broaden your palate and increase your intake of nutrients that are good for your brain.
The same is true for fruits. Apples, pineapples, kiwis and citrus all come in different colors. Just be careful not to overdo it with sweet fruits like grapes and mangoes.
The most important color of all is green. My favorites are arugula, romaine, bib lettuce, endive, and bok choy.
3. Antioxidants
Many vitamins are important antioxidants, and you can get them from a variety of food sources. If you are considering taking any type of multivitamin supplement, I recommend consulting with your doctor first.
4. Include lean proteins and plant-based proteins
Well-sourced lean poultry, seafood, pastured eggs, and grass-fed beef are all good choices to make sure you’re getting plenty of protein and the essential amino acids your brain needs to function well.
Plant-based sources of protein, organic tofu, tempeh, beans, and lentils can be added with spices.
5. Fruits and seeds
Nuts and seeds have healthy omega fats and oils that help keep your brain healthy. Brazil nuts have key vitamins and minerals such as selenium. Seeds like flax, chia, and hemp are also perfect options.
I recommend eating a quarter cup or two ounces each day, either as a snack, or add to your salad or vegetable side dish.
Or you can throw some into homemade granola or trail mix, which contains far less sugar and salt than the store-bought versions.
6. Foods rich in fiber and fermented foods
Bread foods like kefir, miso, and kimchi are great for your brain and gut because they are a natural source of active culture bacteria and have been shown to reduce inflammation.
7. Oils
While you’ll want to avoid excess saturated fat and unhealthy oils like those used in frying, you’ll also want to make sure you’re getting enough healthy fats from sources like olive oil, avocados, and fatty fish.
Even with healthy fats, be aware of portion sizes and try not to eat too much. All fats contain calories.
8. Omega-rich foods
Important brain-boosting omega-3 fatty acids are found in fish like salmon, mackerel and tuna.
Plant-based foods such as chia seeds, Brussels sprouts, walnuts, and flaxseeds are rich in omega-3s.
9. Dairy products
If you eat dairy products, yogurt and kefir with probiotic cultures can do wonders for your gut, thanks to the beneficial bacteria and protein they contain. Grass-fed dairy products are also better options for your brain.
Remember that in some cases ADHD can be exacerbated by dairy, so be aware of how it affects you.
10. Spices
In particular, spices like turmeric, black pepper, saffron, red pepper, oregano, and rosemary should be part of your mental arsenal.
Dr. Uma Naidoo He is a nutritional psychiatrist, brain expert and faculty member. Harvard Medical School. She is the Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital and a best-selling author. “This is Your Brain on Food: The Unsolicited Guide to Surprising Foods That Fight Stress, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter. @DrUmaNaidoo
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