Like intellectual stimulation or meditation, the right diet can make a dramatic difference in smarts and mood—today, and years down the road. Here’s how to fuel your way to clearer, happier thinking.
In order for you to read this article, fall in love, get into Extended Triangle Pose, breathe, or even just exist, billions of neurons (nerve cells) in the brain are in a constant state of giving and receiving messages to and from each other. In fact, the neurons’ reach and exchange of messages extend throughout your entire body. Message pings like “Hand, please grab the steering wheel” or “Hey, it’s your neuron neighbor, sending over serotonin so we can feel good” are sent every millisecond of every day. To power this infinitely complex system, your brain recruits a whopping 2o percent of your caloric intake (though at 3 pounds it comprises a mere 2 percent of your body weight).
Story by Janis Jibrin
To keep you sharp, brain cells rely on an army of vitamins, minerals, and other nutrients. For example, magnesium ensures that messages are exchanged between neurons so you can learn and create memories. “A nutritious diet can make you sharper, help stave off depression and dementia, and even reduce the amount your brain shrinks as a natural part of aging,” says Drew Ramsey, MD, assistant clinical professor of psychiatry at the Columbia University College of Physicians and Surgeons in New York and author of Eat Complete.
BRAIN FOOD RECIPE
Tomatoes and eggs with kale pesto
SERVES 4
In addition to supplying you with vitamin B12, eggs are high in choline, a nutrient that forms one of the principal brain neurotransmitters involved in learning and memory. Plus, tomatoes and kale supply brain-cell-protecting vitamin C, and pumpkin seeds are chock full of attention-supporting iron, as well as magnesium to keep brain messages pinging at top speed.
2 large tomatoes (about 1 lb), halved and seeded
4 organic pasture-raised eggs
2 cups kale
3 tbsp extra-virgin olive oil
1/4 tsp salt
1/8 tsp freshly ground black pepper
Heat oven to 425°F.
Place tomatoes close together, cut side up, on a baking sheet lined with aluminum foil or parchment paper. Crack an egg into each tomato half. Bake until the edges of the eggs start to firm and the whites are cooked though, 15–20 minutes.
While the eggs are cooking, prepare the pesto. In a food processor or mini chopper, chop pumpkin seeds. Add kale, and pulse until finely chopped. Add olive oil, 2 tbsp water, salt, and black pepper; pulse until combined yet chunky. Top eggs with pesto and serve.
NUTRITIONAL INFO 211 calories per serving, 18 g fat (3 g saturated), 6 g carbs, 2 g fiber, 9 g protein, 202 mg sodium
Lemony trout with quinoa–bean salad
SERVES 4
Trout is a super-rich source of omega-3 fatty acids, which help nerve cells in the brain communicate better and may keep the arteries that service the brain clear. Plus, this meal gives you a whopping 12 grams of satiating, gut-friendly fiber per serving—about 40 percent of your daily recommended value— thanks in part to black beans, which are also super-rich in folate, a nutrient critical for general brain cell function.
2 tbsp olive oil, divided
2 garlic cloves, minced
1 tsp seasoning salt
1 can (15-oz) low-sodium black beans, rinsed and drained
1 cup quinoa
2 lemons, zested and juiced
1/2 cup chopped cilantro
4 trout fillets (4 oz each)
1/4 cup capers, drained
1/4 tsp freshly ground black pepper
1/4 cup chopped almonds
Heat oven to 400°F.
In a large skillet over medium heat, warm 1 tbsp olive oil; add garlic and seasoning salt and cook until garlic starts to brown, 2–3 minutes. Stir in beans and quinoa; cook 1 minute. Remove from heat and stir in half the lemon zest and half the juice, plus cilantro.
On a baking sheet covered with aluminum foil, place trout skin-side down and sprinkle each filet with remaining lemon zest and juice, remaining 1 tbsp olive oil, capers, and black pepper. Bake until fish is cooked through and flakes when pressed with a fork, 15–20 minutes. Top fish with almonds and serve with beans and quinoa.
NUTRITIONAL INFO (1⁄4 lb trout; 1 cup quinoa and beans) 529 calories per serving, 21 g fat (3 g saturated), 49 g carbs, 12 g fiber, 38 g protein, 525 mg sodium
Spinach salad with crab and yogurt ranch
SERVES 4
Deficiencies in magnesium (found in cashews), folate (spinach), and zinc (crab) have all been linked to depression. Get a healthy dose of these mood-supporting nutrients to feel, and think, your best.
1/4 cup 2 percent Greek yogurt
1/4 cup mayonnaise
1/4 cup chopped chives
1/4 tsp freshly ground black pepper
1/4 tsp garlic salt
8 (about 5 cups) baby spinach
8 cooked crab meat
8 stalks celery, diced
1 apple, diced
1/4 cup dried cherries or blueberries
2 tbsp cashew pieces
To make ranch dressing: In a bowl, whisk together yogurt, mayonnaise, chives, 2 tbsp water, black pepper, and garlic salt. Arrange the spinach, crab meat, celery, apple, cherries, and cashews on a platter. Drizzle with dressing and serve.
NUTRITIONAL INFO 256 calories per serving, 13 g fat (2 g saturated), 19 g carbs, 5 g fiber, 14 g protein, 491 mg sodium
Raspberry-turmeric crumble
SERVES 4
Raspberries are among the fruits that pack the highest fiber content. When paired with an oat topping, each serving of this fruity dessert supplies 6 grams of gut-friendly fiber. Plus, antioxidant-rich turmeric adds a hint of tangy flavor and may boost brain derived neurotrophic factor (BDNF), a protein that supports neuronal growth.
1 pint raspberries
1 apple, diced
1/4 tsp ground turmeric
1/8 tsp freshly ground black pepper
1/2 cup old-fashioned oats
3 tbsp chilled butter
1/3 cup brown sugar
2 tbsp hemp seeds
1/2 tsp cinnamon
Heat oven to 400°F.
In a bowl, mix berries, apple, turmeric, and black pepper until combined. Transfer to an 8- by 8-inch baking dish.
In a bowl, mash oats, butter, sugar, hemp seeds, and cinnamon with a fork (or your hand) until soft, pea- sized crumbs form. Scatter oat mixture over berries and bake until the topping is golden brown and the fruit is bubbly, 25–30 minutes. Cool 5 minutes before serving.
NUTRITIONAL INFO 267 calories per serving, 11 g fat (6 g saturated), 39 g carbs, 6 g fiber, 4 g protein, 93 mg sodium
TOP BRAIN NUTRIENTS
While every vitamin and mineral is essential to brain health, those in the chart below have the most direct and immediate effects on brain function says Drew Ramsey, MD, author of Eat Complete. But he’s quick to add, “There’s no single vitamin or miracle food—not even kale—that’s going to boost brain health. It’s your overall dietary pattern.” So be sure to eat a Mediterranean diet that incorporates a variety of foods from this list.
| Nutrient | Benefit | Top Sources |
| B12 | Critical to all cells, B12 converts protein and fat into energy, and is involved in other reactions that keep brain cells intact. Fall short, and you could see a slip in memory, a dip in mood, possible dementia, or even psychosis; if the deficit goes on too long, it can cause permanent brain damage. At age 50, get a blood test for B12, as age-related changes can make it harder to absorb this vitamin. | SUPER-RICH Clams, crab, mussels, oysters (Eastern and Pacific), rainbow trout, salmon, sardines RICH Beef; extra-large eggs; fish (flounder, halibut, tilapia, rockfish); non-fat (skim) milk; plain non-fat or low-fat yogurt; some cheeses (mozzarella, Swiss, 1% cottage cheese) BNOTE B12 occurs naturally in foods of animal origin only, so vegans should talk with their doctors about a supplement |
| DIETARY FIBER
|
Intriguing new research is indicating that the bacteria in our gut could influence mood. One of their favourite foods: fiber | SUPER-RICH Beans, such as black and kidney; blackberries, pears, and raspberries; high-fiber cereal; high-fiber crackers, such as a whole-grain rye crispbread; whole grains, such as bulgur wheat, quinoa, and wheat berries RICH Asparagus, broccoli, Brussels sprouts, and cauliflower; most fruit, such as apples, bananas, oranges, peaches, and strawberries; nuts and seeds, particularly almonds and sunflower seeds; oatmeal |
| FOLATE (DHA and EPA) found in vitamin
|
This B vitamin helps make DNA, which means it’s critical to every cell, including those in the brain. In addition, it has a hand in producing neurotransmitters (chemical messengers found throughout the brain and body). A deficiency can cause the same symptoms as a lack of B12 (more than a third of people hospitalized for psychiatric reasons are deficient in folate or B12). | SUPER-RICH Black beans, black-eyed peas, garbanzo beans, kidney beans, lentils, spinach
RICH Romaine lettuce |
| IRON
|
This mineral carries oxygen to brain cells (as part of haemoglobin in your blood). Being short on iron can make it harder to pay attention and even temporarily lower your IQ, as well as leave you fatigued. (But be careful: Too much iron in supplement form can harm the brain.) | SUPER-RICH Beef liver, mussels, Pacific oysters RICH Black beans, garbanzo beans, kidney beans, lentils, non-Pacific oysters, pumpkin seeds |
| MAGNESIUM
|
Magnesium helps brain cells communicate with each other. Low levels of this mineral have been linked with depression and addiction. | SUPER-RICH Pumpkin seeds RICH Almonds, cashews, oat bran, wheat bran |
| OMEGA-3 FISH OIL (DHA and EPA)
|
DHA, one of the omega-3s in fatty fish, helps neurons communicate better and tamps down inflammation. Since we make very little DHA, we need to get it from food. DHA—along with the other main fish oil, EPA—also helps keep the arteries leading to the brain clear, reducing the risk of stroke. | SUPER-RICH Fatty fish like Arctic char, mackerel, salmon, sardines, and trout; also, oysters and some of the leaner fish, such as halibut and rockfish
RICH Most white-fleshed, leaner fish, such as catfish, cod, and tilapia |
| VITAMIN C
|
As an antioxidant, it protects brain cells from DNA destroying free radicals; vitamin C is also involved in creating neurotransmitters and building the brain’s blood vessels. | SUPER-RICH Broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, grapefruit, kale, kiwi, oranges, papaya, and strawberries RICH Potatoes, tomatoes |
| ZINC
|
Zinc helps form the many proteins, enzymes, and other building blocks for a healthy brain, and helps neurons communicate properly. A shortage is linked to dementia and depression. | SUPER-RICH Alaskan king crab, oysters
RICH Black-eyed peas, beef, lobster, other types of crab, pork tenderloin, tofu |
*“Super-rich” sources offer 40 percent or more of the daily value per single reasonable serving: 2–3 oz animal protein; 3⁄4 cup tofu; 1 cup milk, yogurt, or cottage cheese; 2 oz cheese; about 1 cup fruit or cut-up vegetables; 2–3 cups greens; 3⁄4–1 cup legumes, grains, or potatoes; or 1 oz crackers or nuts. “Rich” sources offer between 20 and 40 percent, except for fiber (5-plus grams per serving is super-rich; 3–5 grams is rich). There is no daily value for omega-3s.
Among the top ways diet can help your noodle is by warding off two of its mortal enemies: chronic inflammation (when your immune system is amped up and always on the attack) and vascular disease (a condition in which blood vessels become damaged and can interrupt or limit blood supply, including to the brain). Both of these conditions can lead to depression, dementia, and stroke. Short-term inflammation is a good thing—immune cells in the brain called microglia fire off substances that zap infection and in other ways protect the brain. But with chronic inflammation, microglia go awry and release inflammatory compounds, even when there is no infection. Over time, these substances destroy healthy tissue, such as brain tissue, instead of protecting it.
Fortunately for us, one of the world’s most delicious diets—the Mediterranean style of eating—has the best research creds when it comes to brain health. Eating this way makes it 4o percent less likely you’ll develop Alzheimer’s and other types of dementia; the diet also cuts your risk of depression and stroke by about a third, according to a 2o13 review in the journal Annals of Neurology. “The traditional Mediterranean diet is rich in powerful antioxidants like vitamin C in oranges and tomatoes, carotenoids in spinach and cantaloupe, vitamin E in olive oil and almonds, and anti-inflammatory compounds like omega-3 fatty acids in fish,” says Catherine Féart, PhD, researcher in epidemiology and nutrition at INSERM (the French national institute of health and medical research) and at the University of Bordeaux, France. “These nutrients protect the arteries leading to the brain, as well as the brain itself. The earlier you adopt this way of eating, the better—although it can benefit you even if you start it in old age.”
Féart’s research found that this diet appears to preserve white matter, which makes up half of your brain. White matter includes protective sheaths around brain cells, and is involved in learning and behavior. For nine years, she tracked a group of Bordeaux residents who began the study around age 65. Those with the most-Mediterranean eating pattern not only had more white matter intact, they had the brain power of someone ten years their junior.
Bottom line: What’s on your plate directly correlates to how you feel, think, and age. To help you stay sharp and happy, we’ve loaded up recipes with multiple nutrients that are critical to healthy brain function. It’s a flavorful, smart way to feed your hungry brain.
MS, RD Recipes by Jennifer Iserloh Photography by Jennifer Olson
This article was first published in the print edition of Yoga Journal Singapore,which is now Yogahood Online.
