Your brain works hard all day long, so feed it well. Your diet can easily influence your emotions, ability to focus, energy levels, and so much more. A nutritionist shares her favorite brain-boosting foods and how to get them in your diet.
We all feel pretty tired every now and then. Our brains might feel foggy, or we just feel mentally (and physically) exhausted.
The good news is that, just like a diet that’ll help your digestive health or immunity, there’s brain food out there that can help promote your energy and fight fatigue.
Certain vitamins and minerals in foods can even help keep your brain sharp by battling a foggy mind or even memory loss. You can also get certain nutrients from food that will make you feel more awake and ready to tackle your day.
To help strengthen and energize your mind, here are some of my favorite “brain foods” — plus ideas for how to work them into your everyday wellness routine.
The omega-3 fatty acids in fish keep your brain at the top of its game. This healthy type of polyunsaturated fatty acid is found in abundance in salmon and has been shown to help fight fatigue.
More specifically, one study found that those with chronic fatigue syndrome could benefit from adding more omega-3s to their diet. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in salmon, actually helped those with chronic fatigue.
Other researchTrusted Source focusing on children actually found that those who eat fish more frequently get a better night’s rest, which translates to better energy the next day.
To add more good news: Other scienceTrusted Source says that the omega-3 in fish can even keep your mind sharp by fighting off Alzheimer’s disease.
As you can see, there are several benefits to adding fish to your meal plan.
How to get it in your diet
Aim to eat two servings of a fish a week. One serving is 2 to 3 ounces, about the size of your palm. Look for wild-caught rather than farm-raised salmon for more nutrient-dense fish.
You can purchase wild fish at most grocery stores. Just look on the label for details on where it’s coming from. You should easily be able to spot the “wild caught” stamp.
A healthy way to prepare fish is either baked in the oven or on the stovetop. You can add veggies and bake in foil for a quick, delicious meal.
Another one of my favorite dishes, which you can easily add wild-caught fish to, is a nourishing macro bowl. Check out how to make your own with these tips.
2. Olive oil
A staple of the Mediterranean diet, olive oil may help protect memory and learning ability and reduce the risk of Alzheimer’s disease, suggests a study on mice. These health benefits of olive oil likely come from vitamin E (which can also help boost immunity) and other antioxidants that help fight off free radicals in the body and brain.
Olive oil also provides anti-inflammatory benefits that can help fight off illnesses throughout the body, including the brain. Lowering inflammation can help counteract fatigue, too.
