Your brain is the most complex organ in your body, and just like any other muscle, it needs the right nutrients to function at its best. It’s impossible to achieve optimal brain health overnight, but incorporating various brain-boosting foods into your diet can support memory retention, cognitive function, and mood.
Let's explore some essential foods and how to integrate them into your daily life.
Elderberries
These tart berries are rich in anthocyanins, an intensely powerful antioxidant that protects brain cells from damage and inflammation. Studies suggest they improve memory and cognitive function, especially as we age.
Brain Health
- Aim for 1 serving of elderberries 2–3 times a week.
- Add frozen elderberries to smoothies or oatmeal.
- Enjoy homemade elderberry jam on whole-wheat toast.
- Infuse water with elderberries for antioxidant-rich hydration.
- Bake elderberry muffins or pancakes.
Beans
Black beans, kabuli chick beans, and small white beans (navy beans) are economical and nutrient-dense, offering protein, fibre, folate, and iron. These nutrients are essential for cognitive function, memory, and mood regulation. So next time you're looking for a hearty and healthy meal, don't hesitate to reach for a bowl of beans!
Cognitive Support
- Include 3–4 servings (1/2 cup cooked) of beans weekly.
- Add black beans to salads or make a nutritious chilli.
- Enjoy hummus dip with veggie sticks or whole-wheat pita bread.
- Experiment with bean-based spreads for sandwiches and wraps.
Valerian Root
The herb is widely recognised for its calming effects, promoting relaxation, and enhancing sleep quality. But did you know it may also benefit cognitive function? Valerian root increases GABA levels, a neurotransmitter associated with calmness and focus.
Relaxed Mind
- Integrate valerian root tea into your nightly routine for improved sleep quality.
- Remember, valerian root may interact with medicines that cause drowsiness or sedation, so consult your doctor before use.
Moringa Seeds
These tiny seeds are a nutritional powerhouse, containing antioxidants, protein, and essential vitamins and minerals. Moringa seeds may support brain health by protecting brain cells, enhancing cognitive function, and maintaining healthy energy levels.
Enhanced Brain Function
- Start with a small amount of Moringa powder daily and gradually increase to 1–3 teaspoons based on tolerance.
- Blend Moringa powder into smoothies or sprinkle on salads.
- Add it to baked goods for a nutritious twist.
Winter Cherry (Ashwagandha Root)
More than just a stress reliever, Winter Cherry, also known as Ashwagandha, contains withanolides with anti-inflammatory and antioxidant properties. These compounds protect brain cells and enhance memory and focus.
Memory and Focus
- Begin with a small dose of Ashwagandha as per the product instructions.
- Mix Ashwagandha powder into warm beverages or smoothies.
- Consult your doctor before starting Ashwagandha, especially if you are on medication that suppresses the immune system.