W hen we think about nutrition, we usually think of the body . We might clean up our fridge and stock up on healthy foods to get our bods in shape for summer, to cure a cold, or to be more productive. But what about our brains ? Your brain is the command center for your body and has its own specific nutritional needs. What you eat—and what you don’t eat—affects your focus, mood, productivity, and overall quality of life. For example, getting the right vitamins can fight brain fog, memory loss, and even depression. In this chapter, you’ll get a handle on what foods your brain needs to function at its best and keep you feeling super sharp.
Peak mental health is crucial to living your happiest, healthiest, fullest life. We’ve all had days when we just felt tired, cranky, or in a funk—but a prolonged state of moodiness or forgetfulness is no bueno . You can stave off the blahs by taking care of your brain just as you take care of the rest of your body. Start to pay attention to how you feel when you eat certain foods (and we don’t mean the obvious burrito bloat). Keep a food diary over a couple of days, and track your overall mood and productivity along with your meals. Are you energized, focused, and productive or tired, irritable, and headachy?
Chances are, you’ll notice that there’s a relationship between certain foods and certain moods. Your brain needs glucose in the form of carbohydrates—we’ll show you which ones are healthiest—and it also needs proper rest and relaxation (hint: step away from the screen). Blend up a few of these recipes and you’ll soon start to feel as focused as a laser.
Ever find yourself staring off into space on a busy afternoon? One of the ultimate powers of the human mind is its ability to focus for a prolonged period of time. But many of us struggle to concentrate, and pretty soon everything seems to take forever. An inability to concentrate can be a sign that your brain isn’t getting the nutrients it needs. Part of the problem is that we tend to eat too many processed foods, which can be full of chemicals that inhibit brain function. The key is to replace all the packaged stuff with real, fresh (and really delicious) foods. Your brain craves vitamins, antioxidants, and phytonutrients, and fruits and vegetables are loaded with them. Adding a few soups and smoothies to your weekly meal plan can make all the difference in boosting your brain’s abilities. Start loading up on the brain-boosting recipes in this chapter to make sure you’re checking off all your to-do’s with ease.
A mood is simply your emotional state, and it can range from positively overjoyed (promotion! vacation!) to absolutely miserable (PMS, utter heartbreak). Our moods are easily affected by what we put into our bodies, and we often use unhealthy food as emotional comfort. As clichéd as it sounds, we’ve all stared down that pint of ice cream or fast-food drive-thru after a particularly tough day. But the opposite is also true: After eating fresh food or exercising, the world sparkles in front of us! That’s because certain foods (and workouts) increase levels of dopamine—the neurotransmitter that stokes our pleasure centers and makes us happier.
If you have been experiencing some of the following signs and symptoms most of the day, every day, for at least 2 weeks, you may be suffering from depression and should seek out a mental health professional.
• Persistent sad, anxious, or “empty” mood
• Feelings of hopelessness
• Irritability
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy or feelings of fatigue
• Slower than normal movements or speech
• Difficulty concentrating, remembering, or making decisions
• Difficulty sleeping, early-morning awakening, or oversleeping
• Appetite and/or weight changes
• Aches or pains, headaches, cramps, or digestive problems without a clear cause or that do not ease with treatment
More serious than mood swings, depression is one of the most common mental disorders, with more than 40 million sufferers in the United States, according to the National Institute of Mental Health. Depression is caused by a combination of genetic, biological, environmental, and psychological factors, and its symptoms can manifest in the way you feel, think, and handle daily activities, such as sleeping, eating, or working. While prescription drugs can be effective, they are often costly, with many potentially dangerous side effects. Along with treatment, proper nutrition can be a powerful tool in the fight against depression. For example, low levels of folate can result in depressive symptoms, but folate-rich foods like dark leafy greens, asparagus, Brussels sprouts, nuts, beans, peas, and oranges can help keep your energy levels up and promote a positive sense of well-being.
Blueberries may be small, but they pack a powerful punch in the fight against free radical damage, dementia, and cognitive decline. Blueberries contain high levels of antioxidants, which protect cells from free radical damage. They also alter the way neurons in the brain communicate; these changes prevent inflammation in the brain, which helps prevent neuronal damage and can help improve motor control and cognition. Given all that, why not toss a few into your meals whenever you can? Try our blueberry-infused Good Morning Coffee Smoothie for the perfect wake-up call!
A pounding noggin is never fun, but the intensity and cause of the problem can range from a tension headache (a dull, constant pressure, especially at the temples or back of your neck) to the all-consuming tsunami of pain that is a migraine (see “How Do You Know You Have a Migraine?” for more symptoms). Headaches can often be a sign of dehydration, but they can also be an indicator of poor nutrition—for example, if you’re filling up on too many sweets or processed foods. Try the Take Two and Call Me in the Morning Smoothie . Cherries are high in anthocyanins, which reduce inflammation and can help keep your head pain-free.
Migraines can run in families and are diagnosed using the following criteria:
• At least five previous episodes of headaches
• Duration between 4 and 72 hours
• At least two of the following: one-sided pain, throbbing pain, moderate-to-severe pain, or pain that interferes with or stops daily activity
• At least one of the following: nausea, vomiting, sensitivity to light and sound
If you suffer from migraines you know you’d do anything to avoid one. The good news is there are some easy steps you can take to prevent a migraine. For starters, avoid drinking too much alcohol or caffeine, both of which set us up for painful crashes. Limit caffeine intake to 200 mg a day—that’s about one 8-ounce cup of coffee. When it comes to alcohol, some people do fine with vodka instead of beer, according to Michael Blumenfeld, MD, director of the Headache Center of Southern California.
Another cause of migraines is a fluctuation in blood sugar. To avoid a blood sugar drop, don’t go longer than 3 hours without food. Our smoothies and soups are a quick and easy way to ensure getting enough nutrients to avoid this type of crash.
Finally, don’t skip out on sleep. A 2010 study found that sleep-deprived rats experienced changes to their migraine-related proteins. That means it’s essential to be consistent about when you go to bed and when you get up. Treating your body with the utmost care is the best way to treat and prevent painful migraines.
Next time you’re in the produce section of the supermarket, you might consider buying a pomegranate, the vibrant red fruit with the juicy seeds inside. Pomegranate seeds, or arils, are chock-full of antioxidants such as polyphenol and tannins, which protect cells from free radical damage and can help improve cognitive skills and slow brain aging. Each small seed is packed with big, juicy flavor! We recommend putting them in any smoothie (or sprinkling them on top of smoothie bowls or salads) for a touch of sweetness, eye-catching color, and brain-boosting benefits.
Pomegranates were cool way before they started popping up at your local market. In fact, according to National Public Radio, they were used all the way back in 3000 BC. King Tut and other Egyptians were buried with pomegranates, to aid in their passage to the afterlife!
Slice off the top and remove the flower.
Use a knife to score the sides.
Break open the pomegranate over a bowl.
Free the seeds and discard the membrane.
They’re called a superfood for a reason: Not only do pomegranates do wonders for your gray matter, they also boost your overall well-being. Here are just a few of their perks:
A NATURAL CHOLESTEROL BLOCKER
According to scientists at the Technion-Israel Institute of Technology, pomegranate is believed to have anti-atherogenic qualities. That means it can stop harmful plaque buildup in our blood vessels, caused by anything from smoking to eating too many saturated fats. By eating pomegranate seeds or drinking pomegranate juice, you can decrease your LDL or “bad” cholesterol buildup. This little shift in your diet could prevent a heart attack or stroke—so you can live smarter, better, and longer. That’s one powerful little seed!
A BRIGHTER SNACK
Pomegranate seeds are loaded with fiber, which helps keep you satisfied—keep a bowl of them handy on your desk as an office treat (and a pretty pop of color). If the seeds alone aren’t your thing, you can add a splash of concentrated pomegranate juice to your water or seltzer to score a hit of flavor and anti-inflammatory properties as you’re hydrating.
MAKES 1 SERVING
Cherries are high in anthocyanins, the bioflavonoids that give cherries their red, purple, and blue pigments. Their antioxidant and anti-inflammatory properties can help ease headache pain. Ginger also helps reduce inflammation, and chia seeds are high in omega-3 fatty acids, which keep the brain’s arteries clear of plaque and support communication between brain cells.
1 cup frozen cherries, pitted
2 kiwifruits, chopped
¾ cup unsweetened almond milk or coconut milk
1 tablespoon chia seeds
1 teaspoon ground ginger
In a blender, combine the cherries, kiwis, milk, chia seeds, and ginger. Blend until the desired consistency is reached and enjoy!
Per serving: 261 calories, 6 g fat (0 g saturated fat), 49 g carbohydrates, 31 g sugar, 141 mg sodium, 12 g fiber, 5 g protein
MAKES 1 SERVING
The brain requires large amounts of oxygen and glucose to function properly, and bananas are high in glucose and other natural sugars that feed it quick energy. Bananas are also an excellent source of vitamin B6 , which the brain requires for energy metabolism and for making chemicals called neurotransmitters. Vitamin B6 deficiency can cause problems including chronic pain, headache, and seizures—so this vitamin-packed smoothie is the perfect way to start your day out right.
1 cup unsweetened almond milk, coconut milk, or cashew milk
1 frozen banana
½ cup coffee, chilled
½ cup blueberries
2 tablespoons unsweetened cacao powder
¼ teaspoon ground cinnamon
In a blender, combine the milk, banana, coffee, blueberries, cacao powder, and cinnamon. Blend until the desired consistency is reached and enjoy!
Per serving: 217 calories, 6 g fat (1.5 g saturated fat), 45 g carbohydrates, 22 g sugar, 184 mg sodium, 10 g fiber, 5 g protein
Bananas contain the amino acid tryptophan, a brain chemical that regulates mood—the same one that can make you sleepy after a Thanksgiving turkey dinner!
MAKES 1 SERVING
Sixty percent of the brain is made up of fat—and the healthy fats found in nut butters like peanut, almond, and cashew butter are critical for optimal brain health. Want to boost your brain power? Blend up this sweet and creamy treat.
1 cup unsweetened almond milk
1 cup chopped kale or spinach
1 frozen banana
2 tablespoons natural nut butter
2 tablespoons unsweetened cacao powder
1 tablespoon ground flaxseeds
In a blender, combine the almond milk, kale or spinach, banana, nut butter, cacao powder, and flaxseeds. Blend until the desired consistency is reached and enjoy!
Per serving: 445 calories, 25 g fat (4 g saturated fat), 49 g carbohydrates, 16 g sugar, 207 mg sodium, 12 g fiber, 16 g protein
Not only is dark chocolate (or cacao) a delicious way to satisfy your sweet tooth, it’s also high in antioxidants and reduces levels of the stress hormone cortisol, making it a natural antidepressant.
MAKES 2 SERVINGS
Potassium is a critical mineral that normalizes the heartbeat, sends oxygen to the brain, and regulates the body’s water balance. The high potassium levels in bananas and dates help decrease stress. Coconut water is a tasty way to replenish electrolyte levels and keep you calm and focused.
2 frozen bananas
1 cup chopped fresh or frozen mango
1 cup seeded, chopped cucumber
1 cup coconut water
3 ribs celery
3 Medjool dates, pitted
1 tablespoon ground flaxseeds
In a blender, combine the bananas, mango, cucumber, coconut water, celery, dates, and flaxseeds. Blend until the desired consistency is reached and enjoy!
Per serving: 650 calories, 5 g fat (1 g saturated fat), 157 g carbohydrates, 115 g sugar, 354 mg sodium, 27 g fiber, 10 g protein
Mango is high in B vitamins, which alleviate stress, tension, and depression. It is also loaded with magnesium, which feeds the nerve cells, inhibits depression, reduces the effects of stress, and regulates sleep. Eat more and you may feel like you’ve come back well rested from a tropical vacation!
MAKES 1 SERVING
A little sprinkling of cinnamon can go a long way when it comes to brain power. Researchers at Rush University found that this simple spice is converted into sodium benzoate, which promotes the neurons essential to learning and memory. Time to drink up and get sharp!
¼ cup raw cashews, soaked in water overnight *
1½ cups unsweetened almond milk or coconut milk
⅓ cup rolled (old-fashioned) oats
Handful of ice
1 tablespoon honey or agave nectar
1½ teaspoons ground cinnamon
1 teaspoon ground turmeric
Drain the cashews and transfer to a blender. Add the almond or coconut milk, oats, ice, honey or agave nectar, cinnamon, and turmeric. Blend until the desired consistency is reached and serve.
Per serving: 405 calories, 19 g fat (2 g saturated fat), 51 g carbohydrates, 20 g sugar, 277 mg sodium, 8 g fiber, 12 g protein
* A strong blender should be able to blend the cashews, but soaking them overnight softens them to ensure creaminess when blended. If you don’t have cashews, you can substitute a frozen banana or 2 tablespoons cashew butter.
MAKES 2 SERVINGS
This sweet little smoothie does double duty: It helps lift your mood and keeps you satisfied. Plus, the nuts and cacao contain vitamin E, an antioxidant that can help to stop cognitive decline as you age.
2 tablespoons cashew butter
2 tablespoons unsweetened natural cacao powder
1 frozen banana
2 Medjool dates, pitted
1 cup unsweetened cashew milk
1 teaspoon vanilla extract
In a blender, combine the cashew butter, cacao or cocoa powder, banana, dates, cashew milk, and vanilla. Blend until completely smooth.
Per serving: 603 calories, 48 g fat (7 g saturated fat), 86 g carbohydrates, 48 g sugar, 157 mg sodium, 15 g fiber, 15 g protein
Studies have shown that chocolate (cacao) affects your mood by raising the level of serotonin, a feel-good brain chemical. Cacao also contains a neurotransmitter called theobromine that releases the compound anandamide, which produces feelings of relaxation and contentment.
MAKES 4 SERVINGS
A group of researchers at Rush University in Chicago who analyzed the diets and mental functions of 954 elderly people over a 5-year period found that those who incorporated more greens into their diets were more likely to be mentally sharp. Spinach contains vitamin K, which slows the process of age-related cognitive decline, and it’s also high in nutrients that prevent dementia, like folate and vitamin E.
2 tablespoons olive oil
2 cups spinach
1½ cups low-sodium vegetable broth
1 avocado
2 cloves garlic
1 teaspoon ground cumin
1. In a large skillet over medium heat, warm the oil. Cook the spinach, stirring frequently, for 5 minutes, or until wilted and tender.
2. In a blender, combine the spinach, broth, avocado, garlic, and cumin. Blend until the desired consistency is reached.
3. Transfer the blended soup to a stockpot over low heat and warm before serving.
Per serving: 133 calories, 12 g fat (2 g saturated fat), 6 g carbohydrates, 1 g sugar, 76 mg sodium, 3 g fiber, 1 g protein
MAKES 4 SERVINGS
Asparagus may help our brains fight cognitive decline. It provides folate, which works with vitamin B12 to help prevent cognitive damage. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility. This creamy soup is topped with feta cheese, a good source of vitamin B12 , which also promotes red blood cell production and keeps your brain sharp.
12 spears asparagus, woody ends trimmed and spears cut into 1" pieces
2 tablespoons extra virgin olive oil
1 medium sweet onion, sliced
2 cups low-sodium vegetable broth
½ cup tahini + 2 tablespoons for drizzling
¼ cup finely chopped parsley
1 teaspoon minced garlic
1 cup unsweetened coconut milk
½ cup crumbled feta cheese
1. In a steamer over high heat, steam the asparagus for 8 minutes, or until soft.
2. In a large skillet over medium-high heat, warm the oil. Cook the onion, stirring frequently, for 7 minutes, or until golden brown.
3. In a blender, combine the asparagus, onion, broth, ½ cup tahini, parsley, and garlic. Blend until the mixture reaches a chunky consistency.
4. Pour the mixture back into the skillet over low heat. Stir in the coconut milk. Heat through.
5. Drizzle the soup with the remaining 2 tablespoons tahini sauce and sprinkle it with the feta cheese before serving.
Per serving: 450 calories, 39 g fat (17 g saturated fat), 19 g carbohydrates, 6 g sugar, 307 mg sodium, 4 g fiber, 11 g protein
MAKES 4 SERVINGS
This cooling, summery soup combines tomatoes, which are rich in lycopene, and cucumbers, which contain an antioxidant called fisetin that improves memory. Olive oil is the connective superstar here, as it’s a great source of vitamin E, which minimizes cognitive decline, and is also rich in polyphenols, a group of chemicals with antioxidant and anti-inflammatory properties. Consuming polyphenols may inhibit the onset of Alzheimer’s disease by preventing oxidative damage.
6 medium heirloom tomatoes (about 3 pounds), chopped
1 English cucumber, chopped (seeding and peeling are optional)
½ cup extra virgin olive oil + additional for drizzling
¼ cup balsamic vinegar
4 cloves garlic, smashed
Salt and ground black pepper
1 avocado, finely chopped
1. In a blender, puree the tomatoes and cucumbers. (If your blender is not large enough to blend all of the vegetables at once, you can blend them in 2 batches.)
2. Add the oil, vinegar, garlic, and salt and pepper to taste. Puree until the desired consistency is reached.
3. Refrigerate for a few hours. Serve cold, garnished with a drizzle of oil and the chopped avocado.
Per serving: 398 calories, 34 g fat (5 g saturated fat), 22 g carbohydrates, 12 g sugar, 265 mg sodium, 7 g fiber, 4 g protein
MAKES 4 SERVINGS
This unique combo blends the sweetness of coconut milk with mild-tasting broccoli, a star brain-boosting veggie. Broccoli contains high levels of vitamin K and choline, which strengthen your cognitive abilities and help keep your memory sharp.
1 tablespoon olive oil
1 yellow onion, chopped
2 cloves garlic, minced
1 tablespoon ground allspice
1 head broccoli, chopped
1 can (13.5 ounces) light coconut milk
1 cup low-sodium vegetable broth
1. In a large skillet over medium heat, warm the oil. Cook the onions, stirring frequently, for 7 minutes, or until soft and golden. Add the garlic and allspice and cook, stirring, for 3 minutes.
2. Add the broccoli, stirring to coat with the onion mixture. Pour the milk and broth over the broccoli. Simmer, covered, for 20 minutes, or until the broccoli is very tender.
3. Let the soup cool slightly before transferring it to a blender. Puree in batches until the desired consistency is reached. Reheat before serving.
Per serving: 148 calories, 11 g fat (6 g saturated fat), 11 g carbohydrates, 3 g sugar, 77 mg sodium, 3 g fiber, 4 g protein
MAKES 4 SERVINGS
This spicy puree includes a delicious fermented staple: kefir. Cultured foods like kefir, raw milk, and yogurt contain probiotics, which help promote healthy gut microbiota. A healthy gut has been shown to raise mood and help with anxiety and depression. Now that’s a happy spoonful!
1 tablespoon olive oil
1 yellow onion, sliced
3 cups low-sodium vegetable broth
1 cup cooked baby carrots
1 cup canned sweet potatoes, drained
1 cup broiled yellow squash pieces
1 cup plain unsweetened kefir or plain 2% Greek yogurt
Juice of 2 limes
2 tablespoons grated fresh ginger
1 tablespoon curry powder
1 tablespoon ground turmeric
2 teaspoons rice vinegar
Salt and ground black pepper
¼ cup chopped fresh cilantro, for garnish
1. In a large saucepan over medium heat, warm the oil. Cook the onion for 7 minutes, or until transparent.
2. Add the broth, carrots, sweet potatoes, squash, kefir or Greek yogurt, lime juice, ginger, curry powder, turmeric, vinegar, and salt and pepper to taste. Bring to a boil, reduce heat to a simmer, and cook, uncovered, for about 15 minutes.
3. Remove from the heat and let the soup cool slightly. In a blender, puree the soup in batches, or use an immersion blender.
4. Pour the soup back into the pot and heat through. Garnish with the cilantro before serving.
Per serving: 178 calories, 6 g fat (2 g saturated fat), 26 g carbohydrates, 10 g sugar, 423 mg sodium, 4 g fiber, 5 g protein
