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Good nutritional habits tend to revolve around maintaining our physical health, but just as important are the foods that boost our mental well being. The constant exchange between mental health and physical fitness is what allows us to push through our workouts and get through the day. A healthy brain and the right mindset equals a good workout and recovery- and vice versa.
Well-maintained brain health fuels our day-to-day, and just like our bodies, can be improved with nutrition. Typically when we implement changes to our eating habits our goals are associated with external progress, as success is measured by whether or not we attain a certain physique. Opting for meals that strengthen neurological function often produces effects that surpass our expectations.
Experts from the Mayo Clinic, Mass General Brigham, and Harvard Health believe that there are several “brain foods” (that are even more effective than supplements) in supporting brain health, including cognitive function and memory. Some of these include:
Fruits such as berries, watermelon, and avocados due to their being high in antioxidants and monounsaturated fats. When opting for a beverage, go for a natural fruit juice
Vegetables such as beets for their nitrates, and green leafy vegetables for fiber, vitamin K, and antioxidants
Healthy fats which includes avocados, olive oil, and walnuts for their high content of omega-3 fatty acids
Seeds some of the best are sunflower, flax, sesame, and chia
Grains for carbohydrate intake, like whole grain couscous or brown rice, chickpeas, oats, and black beans
Seafood including fish high omega-3 fatty acids, such as salmon, mackerel, and trout, as well as shellfish and crustaceans which are good sources of vitamin B-12
Lastly, when reaching for a treat, try to go for coffee or tea, dark chocolate (about 70% cacao for best results), and red wine
If you’re looking for a simple recipe that incorporates many of these ingredients into one meal, try out this beet walnut salad by the Mayo Clinic Staff. It’s an easily thrown together option that can be prepped and ready to go amidst all of your summer activities!
(Serves 8)
Ingredients
- 1 small bunch of beets (or enough no-salt added canned beets to make 3 cups, drained)
- ¼ cup red wine vinegar
- 3 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1 tablespoon water
- 8 cups fresh salad greens
- ¼ cup chopped apple
- ¼ cup chopped celery
- Freshly ground pepper to taste
- 3 tablespoons chopped walnuts
- ¼ cup gorgonzola cheese, crumbled
Steam raw beets in water in a saucepan until tender (skip this step if using canned beets). Slip of skins. Rinse to cool. Slice in ½-inch rounds. In a medium bowl, toss with red wine vinegar.
In a large bowl, combine balsamic vinegar, olive oil, and water. Add salad greens and toss.
Put greens onto individual salad plates. Top with sliced beets, chopped apples, and celery. Sprinkle with pepper, walnuts, and cheese.
To Prep
Combine all of the dry ingredients into one container, and separately package dressing to pour whenever you’re ready to eat!
Nutrition per serving size of 1 cup lettuce and ½ cup beets: 90 calories, 5g fat, 1.5g saturated fat, 115 mG sodium, 8g carbohydrates, 2.5g fiber, 3g protein
For more information regarding this recipe and the information above, visit Harvard Health Publishing, Mass General Brigham, and Mayo Clinic Health System.
