What you eat can have a big impact on how you think, focus, and feel. Some foods are packed with nutrients that support brain health, like omega-3 fats from fish, antioxidants from berries, and healthy fats from nuts and seeds. By choosing the right ingredients, you can enjoy tasty meals while giving your brain the fuel it needs.
Key Nutrients for Stress Support
- Omega-3 Fatty Acids: These healthy fats, found in foods like salmon, flaxseeds, and walnuts, help build and maintain brain cells. They also support communication between brain cells, which is important for learning and memory.
- Fiber: While fiber is mostly known for digestion, it also supports brain health by helping to regulate blood sugar levels. Steady blood sugar means a steady supply of energy to the brain, keeping you focused and alert throughout the day. Foods like whole grains, beans, and vegetables are great sources of fiber.
- Vitamin E: This powerful antioxidant, found in nuts, seeds, and spinach, helps protect brain cells from damage caused by free radicals. It plays a role in keeping your brain sharp as you age and supports overall brain function.
Ready to eat your way to better brain health? These delicious recipes will help support your brain and taste great! Let’s get cooking!
Orange Turmeric Overnight Oats
Ingredients
- 1 cup Oats (rolled)
- 1 1/4 cups Oat Milk (unsweetened)
- 3/4 tsp Turmeric
- 1/4 tsp Cinnamon
- 1 tbsp Chia Seeds
- 1 Navel Orange (divided)
Instructions
Serving size: Makes 2 servings. Nutrition Facts per serving: Calories 295 | Fat 8g | Saturated 1g | Carbs 50g | Fiber 9g | Protein 9g | Sodium 67mg | Potassium 556mg | Calcium 314mg| Iron 3mg
Pressure Cooker Rice & Bean Burritos
Ingredients
- 2 tsps Extra Virgin Olive Oil
- 1 Yellow Onion (chopped)
- 1 Red Bell Pepper (chopped)
- 2 tsps Smoked Paprika
- 1 tsp Cumin
- 1/4 tsp Sea Salt
- 1 3/4 cups Black Beans (cooked, rinsed)
- 1 cup Basmati Rice
- 3/4 cup Salsa
- 1 1/2 cups Water
- 4 Brown Rice Tortilla
- 1 Avocado (mashed, optional)
Instructions
Serving size: 1 Burrito. Nutrition Facts per serving: Calories 568 | Fat 13g | Saturated 2g | Carbs 98g | Fiber 17g | Protein 16g | Sodium 674mg | Potassium 783mg | Calcium 70mg | Iron 5mg
Maple Mustard Kale Salad with Crispy Tofu
Ingredients
- 7 1/16 ozs Tofu (extra firm, pressed then cut into 1/2-inch cubes)
- 1 tbsp Tamari
- 1 tbsp Arrowroot Powder
- 6 cups Kale Leaves (finely chopped)
- 2 tbsps Lemon Juice
- 2 tbsps Extra Virgin Olive Oil (divided)
- 1 tbsp Dijon Mustard
- 1 tbsp Maple Syrup
- 1/2 Cucumber (chopped)
- 1/2 Red Bell Pepper (chopped)
Instructions
Serving size: Makes 2 Servings. Nutrition Facts per serving: Calories 299 | Fat 20g | Saturated 3g | Carbs 20g| Fiber 5g | Protein 14g | Sodium 627mg | Potassium 579mg | Calcium 469mg | Iron 4mg
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