10 Delicious Foods to Feed Both Body and Mind (2023)

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What you eat has a massive impact not only on your body, but on your brain. Before you eat anything, take a moment to ask: Does this fuel my body or hurt my body? Are you feeding your body food that is high in nutritional value? Eating the right foods in the right amounts will help you stay healthier, and will also fine-tune your brain cells for a life of mental agility. The right diet can help you stay focused, energetic and mentally sharp.

10 Delicious Foods to Feed Both Body and Mind (1)Nigel O'Neil | Getty Images

There are plenty of tasty but healthy alternatives at your local grocery store. You just have to know what to look for. To help get you mentally in shape, here are some pro tips on 10 brain-boosting foods that will feed your mind along with your body.

1. Indulge in dark chocolate.

It’s OK to give in to your craving for chocolate. Just make sure you’re indulging in dark chocolate that contains at least 70 percent cacao. Cacao contains flavonoids, an important antioxidant, and is known to support brain health and function. Research suggests that the flavonoids in chocolate may help reverse some memory problems.

Dark chocolate can also improve the brain’s plasticity, which is crucial to many brain functions, including learning and memory. Just make sure you’re sticking with healthier dark chocolate. Most chocolate bars don’t offer the health benefits of dark chocolate, and the high levels of sugar can actually accelerate aging and inflammation.

(Video) 10 Delicious Foods to Feed Both Body and Mind

2. The power of protein.

Protein makes up 20 percent of the human body and is one of the building blocks required to function and maintain good health. This means that getting enough protein is an important part of any diet and is extremely beneficial to maintaining brain health.

Some studies have found that high-protein diets may protect the brain and reduce your risk for developing Alzheimer's later in life. While meat and fish are usually considered high in protein, other important sources include eggs, soy, milk, beans, legumes and nuts. Try to eat foods with a ratio of at least one gram of protein to one gram of carbohydrate. Processed meat should be last on your list of proteins.

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3. Berries are nature’s candy.

If you’re looking for a healthy alternative to appease your sweet tooth, try swapping candy for antioxidant-rich berries. According to research, berries are great brain food because they reduce inflammation, help improve communication between brain cells, and reduce or delay age-related neurodegenerative disease and cognitive decline. The best berries to indulge in include blueberries, blackberries, strawberries, blackcurrants and mulberries.

Blueberries, specifically, are among the most beneficial. They’re high in fiber, vitamin C, vitamin K and manganese. Some studies have found that eating blueberries helps improve memory and may even delay short-term memory loss.

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4. Green tea has medicinal properties.

Green tea contains bioactive compounds such as catechins, which are natural antioxidants that help prevent cell damage and provide other benefits. Some of the most powerful compounds in green tea are epigallocatechin gallates (EGCG), which have been studied for their medicinal properties in treating various diseases.

Green tea contains caffeine, which has been shown to improve various aspects of brain function, including improved mood, reaction time and memory. It also contains the amino acid L-theanine, believed to increase the activity of the neurotransmitter GABA, which has anti-anxiety effects. Studies show that the combination of caffeine and L-theanine is particularly potent at improving brain function.

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5. Your brain needs fatty acids.

Omega-3s help build membranes around each cell in the body, and DHA is especially important for the cell membranes of the brain and retina. While salmon, mackerel, tuna, herring and sardines are high in omega-3s, the problems are a 90 percent drop in this fish stocks worldwide and serious pollutants found in the fish still available.

There are two types of omega-3s, and you don’t need to eat fish to get enough of both. Short chain omega-3, (alpha-linolenic acid, known as ALA) is found in ground flax seeds, chia seeds, hemp seeds, and walnuts. The long-chain omega-3s, DHA and EPA, are made in the body from ALA in small amounts and are difficult to get from foods (other than fish), but lots of algae-derived supplements are on the market. Just search "vegan DHA EPA supplement."

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6. Combine beet juice and exercise.

Drinking beet juice will help lower blood pressure and increase blood flow to the brain. Beetroot juice contains dietary nitrates that increase your blood’s nitric oxide level, which in turn increases athletic performance and improves cognitive functions.

This can significantly enhance your exercise tolerance and performance. Other studies showed that a single dose of beetroot juice enhances blood flow to the brain, and results in measurable improvements in cognitive performance.

7. Black walnuts prevent neuro diseases.

Black walnuts contain three main components that make them beneficial when consumed -- antioxidants, polyunsaturated fats and phenolic compounds. Walnuts also contain a range of other nutrients, including fiber, protein, melatonin and folate, which is a type of B vitamin.

Ellagitannins have anti-inflammatory and free-radical-fighting properties in the body. According to the research, these compounds help prevent the onset and progression of neurodegenerative diseases, including Parkinson's disease, Alzheimer's disease and amyotrophic lateral sclerosis.

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8. Olive oil is liquid gold.

Nutritionists have dubbed olive oil liquid gold not only for its long-known health benefits for the heart but also for helping to boost cognition and memory in general. Olive oil increases autophagy, which is a kind of detoxification system in your brain.

It’s important to include olive oil and other healthy fats such as monounsaturated fats and polyunsaturated fats (omega-3 and omega-6) in your diet, as these help reduce the risk of heart disease. They also protect neurons and boost neurotransmission in the brain. At the same time, however, it’s important to avoid trans fats or artificial fats found in processed foods, as well as “bad” saturated fats, found in refined carbohydrates, including many processed snack foods.

9. Avocado up!

Avocados are one of the best superfoods you should be including in your diet. Their yellowish-green buttery insides are packed with an abundance of nutrients, including vitamin K, vitamin C and more potassium than a banana!

They’re rich in folate, which can help boost your mood, and oleic acid and omega-9 fatty acids that are linked to improved brain health, memory and cognition. Other studies have found that they may help prevent neurodegenerative diseases such as Alzheimer's and Parkinson's, and may keep your eyes healthy as you age.

They’re loaded with heart-healthy monounsaturated fatty acids that can help reduce your cholesterol and they’re loaded with fiber. Some research shows that people who eat avocados tend to be healthier. There’s even evidence that avocados may help prevent cancer.

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10. Turmeric and curcumin.

Turmeric is the spice that gives curry its yellow color. Curcumin is the main active ingredient in turmeric. This spice is found in foods from India, Indonesia and Thailand, and has been shown to have any great health benefits.

Curcumin is known to boost brain function and lower the risk of brain disease because it increases the levels of an important growth hormone in the brain known as the brain-derived neurotrophic factor. Many of the studies researching the benefits of turmeric use extracts that contain mostly curcumin, in quantities exceeding one gram per day. In order to get the full effects, you may consider taking a supplement that contains curcumin.

FAQs

10 Delicious Foods to Feed Both Body and Mind? ›

10 Delicious Foods to Feed Both Body and Mind
  • Indulge in dark chocolate. ...
  • The power of protein. ...
  • Berries are nature's candy. ...
  • Green tea has medicinal properties. ...
  • Your brain needs fatty acids. ...
  • Combine beet juice and exercise. ...
  • Black walnuts prevent neuro diseases. ...
  • Olive oil is liquid gold.
Jun 10, 2019

What are the top 20 brain foods? ›

20 Foods To Naturally Increase Your Brain Power
  • Olive oil. High-quality olive oil is rich in polyphenols, which are powerful brain-protective antioxidants. ...
  • Coconut oil. ...
  • Wild salmon. ...
  • Blueberries. ...
  • Turmeric. ...
  • Eggs. ...
  • Dandelion greens. ...
  • Walnuts.
Feb 26, 2020

Which fruit is best for brain? ›

Antioxidant-rich berries that can boot brain health include:
  • strawberries.
  • blackberries.
  • blueberries.
  • blackcurrants.
  • mulberries.

What foods heal the brain? ›

What Are the Best Foods for Brain Injury Recovery?
  • Dark Chocolate. Dark chocolate's high levels of both magnesium and antioxidants, two nutrients essential for a healthy brain, make it a great food for TBI recovery. ...
  • Fatty fish. ...
  • Flaxseed oil. ...
  • Dark, Leafy Greens. ...
  • Walnuts and Pumpkin Seeds. ...
  • Berries. ...
  • Eggs (and avocados) ...
  • Meat.
Oct 7, 2020

What is good for memory? ›

Eat fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, beans and skinless poultry. What you drink counts, too. Too much alcohol can lead to confusion and memory loss.

What foods boost your mood? ›

Here are 9 healthy foods that may boost your mood.
  • Fatty fish. Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can't produce them on its own. ...
  • Dark chocolate. ...
  • Fermented foods. ...
  • Bananas. ...
  • Oats. ...
  • Berries. ...
  • Nuts and seeds. ...
  • Coffee.
Feb 5, 2020

What food looks like a brain? ›

Walnut = Brain

One of the most apparent resemblances between food and the human body can be seen in walnuts. The shape of a walnut, along with its many folds and wrinkles, looks uncannily similar to the human brain.

Which vegetable looks like a brain? ›

Celery Root: the vegetable that looks like a brain.

What are the 3 foods that fight memory loss? ›

What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.

Which protein is best for brain? ›

“The protein in salmon contains amino acids, which are essential for keeping your brain focused and sharp.” Whey protein is also an excellent source of amino acids. BiPro protein powders contains all nine essential amino acids that the body needs to consume through food.

Which vitamin is good for the brain? ›

When it comes to brain health, focus on the three B's : vitamins B6, B12, and B9 (folate). “These three types of B vitamins are necessary for the brain's normal functioning,” says Dr. Agarwal, “and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.”

How can I repair my brain naturally? ›

HOW TO HELP YOUR BRAIN HEAL AFTER AN INJURY
  1. Get plenty of sleep at night, and rest during the day.
  2. Increase your activity slowly.
  3. Write down the things that may be harder than usual for you to remember.
  4. Avoid alcohol, drugs, and caffeine.
  5. Eat brain-healthy foods.
  6. Stay hydrated by drinking plenty of water.
Jan 18, 2017

What foods prevent brain fog? ›

Brain food such as avocados, salmon, olive oil, turmeric, yogurt, beans, eggs, and dark green leafy vegetables can also help protect your brain's cognition. You can also fight other possible causes of brain fog symptoms by ensuring that you get enough sleep, exercise, socialize more, and avoid alcohol and drugs.

Which juice is good for brain? ›

Throw some blueberries, raspberries, blackberries, and strawberries into a juicer, or blend them into your favorite smoothie. However you drink them, berries are brain food. They're high in antioxidants that protect your cells from damage.

What fruit helps your memory? ›

Blueberries are a particularly rich source of anthocyanin and other flavonoids that may improve brain function. Grapes are full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, a brain-accessing antioxidant.

What foods prevent anxiety? ›

If you eat lots of processed meat, fried food, refined cereals, candy, pastries, and high-fat dairy products, you're more likely to be anxious and depressed. A diet full of whole fiber-rich grains, fruits, vegetables, and fish can help keep you on a more even keel.

What should I eat when angry? ›

FOODS THAT CAN HELP WITH ANGER MANAGEMENT
  • Load your plate with mood-supporting foods by eating a rainbow of fruits and vegetables.
  • Consume foods as close as possible to how they look in nature. ...
  • Eat plenty of dopamine-building foods, such as fish, poultry, eggs, and leafy greens.
May 15, 2018

How can I lift my mood fast? ›

13 Things You Can Do To Improve Your Mood In 30 Seconds Or Less
  1. Talk to a stranger. ...
  2. Smile. ...
  3. Strike a powerful pose. ...
  4. Sip a cup of coffee or caffeinated tea. ...
  5. Lower your shoulders. ...
  6. Tune into an uplifting playlist. ...
  7. Walk to the window and look into the light. ...
  8. Better yet, take a walk outside.
Dec 4, 2015

Which dry fruit looks like brain? ›

Walnuts are a superfood native to North America. They are jam-packed with good fat, fiber, and protein. These brown coloured crunchy dry fruits resemble the human brain and are known to improve your memory and your brain's cognitive functions.

What nuts look like brains? ›

Walnuts are one of the natural food whose shape is like human brain. There's a reason why the walnuts look like a brain. It contains omega 3 fatty acid which keep the functioning of the nervous system smooth and it also helps in keeping memory sharp.

What fruit looks like a body part? ›

The nutrients in pomegranates benefit the lungs, and the seeds inside the fruit even look like the air sacs in lungs call alveoli. “If you cut a pomegranate in half from top to the bottom and you look at it, it looks like … the lungs with the little alveoli in there,” Cooper said.

Do walnuts help your brain? ›

Walnuts also possess more polyphenolic compounds than any other type of nut. Both omega-3 fatty acids and polyphenols are considered critical brain foods that may counteract oxidative stress and inflammation, two drivers of cognitive decline. Hence, walnuts could beneficially influence cognition.

How do you make a brain out of food? ›

How To Make A Jello Brain for a Mold for an edible brain
  1. Spray the clean brain mold with cooking spray.
  2. Mix the Jell-O with boiling water.
  3. Add some cold water.
  4. Add some evaporated milk (fat free).
  5. Add food coloring.
  6. Pour into brain mold (set mold in a bowl to keep it from tipping).
  7. Chill for at least 2 hours.
Oct 25, 2018

What organ are walnuts good for? ›

Walnuts are rich in heart-healthy fats and high in antioxidants. What's more, regularly eating walnuts may improve brain health and reduce your risk of heart disease and cancer. These nuts are easily incorporated into your diet, as they can be eaten on their own or added to many different foods.

What to eat to avoid forgetting? ›

Your memory-boosting shopping basket
  • Oily fish. ...
  • Blueberries & strawberries. ...
  • Dark green leafy vegetables. ...
  • Acai berries. ...
  • Wholegrains. ...
  • Turmeric. ...
  • Olive oil. ...
  • Avocado.
May 22, 2015

What is the #1 SuperFood? ›

Blueberries are at the top of almost every superfood list, but just about any edible berry is worthy of superfood status.

Which exercise is best for brain? ›

Brain-boosting exercises
  1. Aerobic exercise. Regular aerobic exercise boosts blood flow to your brain, and also boosts the size of your hippocampus, the part of your brain that's involved in verbal memory and learning, Small says. ...
  2. Weight training. ...
  3. Yoga. ...
  4. Tai chi.
Mar 2, 2022

How can I refresh my brain memory? ›

5 Tactics to Refresh Your Mind and Increase Productivity
  1. Schedule Purposeful Breaks. Give yourself permission to take a purposeful break. ...
  2. Practice Quieting Your Mind. One example of quieting your mind is to focus on your breathing. ...
  3. Listen to Calming Music. ...
  4. Take a Walk. ...
  5. Take a Break from Social Media.

What are the 3 foods that fight memory loss? ›

What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.

Is banana good for brain? ›

Eating a banana will give your brain the healthy, natural, low GI sugar that it needs during exam time. Plus bananas also make you happy, literally! Bananas contain high levels of tryptophan, an amino acid, which is converted into serotonin in your body.

Which vitamin is good for the brain? ›

When it comes to brain health, focus on the three B's : vitamins B6, B12, and B9 (folate). “These three types of B vitamins are necessary for the brain's normal functioning,” says Dr. Agarwal, “and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.”

Which nut is good for brain? ›

Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function.

Which protein is best for brain? ›

“The protein in salmon contains amino acids, which are essential for keeping your brain focused and sharp.” Whey protein is also an excellent source of amino acids. BiPro protein powders contains all nine essential amino acids that the body needs to consume through food.

What foods prevent brain fog? ›

Brain food such as avocados, salmon, olive oil, turmeric, yogurt, beans, eggs, and dark green leafy vegetables can also help protect your brain's cognition. You can also fight other possible causes of brain fog symptoms by ensuring that you get enough sleep, exercise, socialize more, and avoid alcohol and drugs.

Which juice is good for brain? ›

Throw some blueberries, raspberries, blackberries, and strawberries into a juicer, or blend them into your favorite smoothie. However you drink them, berries are brain food. They're high in antioxidants that protect your cells from damage.

What food makes nerves strong? ›

Six Great Plant-Based Foods to Fight Nerve Pain
  • Green and leafy vegetables. Broccoli, spinach and asparagus all contain vitamin B, a nutrient important for nerve regeneration and nerve function. ...
  • Fruits. Eat at least one fruit daily to help heal damaged nerves. ...
  • Zucchini. ...
  • Sweet potato. ...
  • Quinoa. ...
  • Avocado.
Mar 30, 2021

How can I sharpen my memory? ›

7 ways to keep your memory sharp at any age
  1. Keep learning. A higher level of education is associated with better mental functioning in old age. ...
  2. Use all your senses. ...
  3. Believe in yourself. ...
  4. Economize your brain use. ...
  5. Repeat what you want to know. ...
  6. Space it out. ...
  7. Make a mnemonic.

How do you unlock 100 percent of your brain? ›

Here are some of them:
  1. Exercise. When we do physical exercise, the brain is also exercised. ...
  2. Sleep. When there is a lack of sleep, the brain cannot function at its best. ...
  3. Don't steal time from social life and fun. ...
  4. Manage stress. ...
  5. Eat well. ...
  6. Train the brain.
Oct 9, 2020

What causes memory loss? ›

Concussion or head trauma. Not enough oxygen getting to the brain when your heart or breathing is stopped for too long. Severe brain infection or infection around brain. Major surgery or severe illness, including brain surgery.

What fruit helps your memory? ›

Blueberries are a particularly rich source of anthocyanin and other flavonoids that may improve brain function. Grapes are full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, a brain-accessing antioxidant.

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