How to Eat for Maximum Brain Power
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
Your brain is one of your biggest organs. It consists of nearly 100 billion nerve cells, which are responsible for critical tasks like putting thoughts together and regulating digestion, heartrate, and breathing.
Fueling your brain properly means eating in a way that supports balanced blood sugar throughout the day. Opting for a whole food, plant-powered diet over a diet of processed foods is a great place to begin.
What is a Plant-Powered Diet?
Take a breath; I’m not asking you to become vegan. Adopting a plant-powered diet means emphasizing whole plant foods while reducing your intake of animal foods like dairy, eggs, meat, and foods containing animal products.
How a Plant-Powered Diet Supports a Healthy Body and Brain
Ample evidence exists to support the following benefits of eating a diet based on whole plant foods:
- Heightened levels of focus and concentration
- Balanced blood sugar and cholesterol levels
- Optimal digestion and gut health
- Strong immune system
- Vibrant energy levels
The following nutrients and compounds in plants are responsible for keeping your brain sharp, focused, and energized:
- Carbohydrates: The main source of energy for the body and the preferred fuel for the brain, red blood cells, and nervous system.
- Fiber: Slows down the blood sugar response of a meal resulting in sustained energy and peak mental focus. Dietary fiber also serves as food for the “good bacteria” in your gut, which can influence emotions and cognitive capabilities.
- Antioxidants: Help protect your brain cells from free radical damage.
- Omega-3 Fats: Essential fatty acids that serve as raw materials for building your brain, nervous system, and cell membranes. Plant-based sources of omega-3s include walnuts and seeds, such as chia, flax, and hemp, green leafy vegetables, broccoli, sea vegetables, and microalgae.
- B-Vitamins: Help reduce brain fog and support a healthy mood and energy level.
Brain-Boosting Plant Foods at Heinen’s
To get the most out of a plant-powered diet, choose plant foods in their whole, unprocessed form. This means eating a variety of:
- Greens: Spinach, Collards, Kale, Romain, Arugula, and more!
- Fx™ Pillar 1: Eat your greens, as many as you can every day
- Fruits and Vegetables: Blueberries, Grapefruit, Apples, Bananas, Brussels Sprouts, Broccoli, Peppers, Sweet Potatoes, etc.
- Fx™ Pillar 2: Eat the rainbow, at least one fruit and two vegetables every day
- Nuts and Seeds: Walnuts, Almonds, Brazil Nuts, Pecans, Cashews, Chia Seeds, Ground Flax Seed, Hemp Seeds, Pumpkin Seeds, etc.
- Fx™ Pillar 3: Dose with omega-3 fats every day
- Legumes: Black Beans, Cannellini Beans, Chickpeas, Black-Eyed Peas, Lentils, Split Peas and more!
- Fx™ Pillar 4: Pick your protein: Choose plants over fish over fowl over grass-fed beef
- Whole Intact Grains: Steel Cut Oats, Heinen’s Brown Rice, Heinen’s Quinoa, Barley, Farro, Wolff’s Kasha Buckwheat, and Millet
- Fx™ Pillar 5: Choose whole grains, preferably sprouted
- Herbs and Spices: Basil, Cilantro, Ginger, Oregano, Parsley, Rosemary, Sage, Turmeric, and more!
- Fx™ Pillar 6: Remember functional foods: Fresh herbs and fermented foods
- Did you know that all herbs and spices are rich in antioxidants, which can help fight oxidative stress in your brain? Turmeric, for example, supports a boost in brain functioning and memory power. To enjoy this spice, sprinkle ground turmeric over salads or add a one-inch piece of fresh turmeric to a smoothie and blend! Combining turmeric with black pepper will help your body absorb it better.
Plant-Powered Lunch Ideas
Sandwich and Main Dishes
Choose one of the below.
- Enjoy the many benefits of greens as a wrap. Using a collard green or Swiss chard leaf, roll up your favorite sandwich filling and chow down for a healthy dose of chlorophyll and energy!
- This 20-minute Kale and White Bean Skillet makes for a filling, fiber-rich lunch. A half-cup serving of Heinen’s cannellini beans pack a whopping 8 grams of fiber, a key element for healthy blood sugar and sustained brain power found only in plant-based foods.
- A smoothie packed with brain-boosting whole foods and a scoop of plant-based protein powder.
- Overnight oats aren’t just for breakfast; this easy-to-meal prep recipe is fantastically filling for lunch too!
Side Dishes
Choose two of the below.
- Fill a Mason jar with a variety of fresh veggies to snack on throughout the day. My new favorite addition to my daily veggie jar is Sweet SNAP’s peppers: a crisp, sweet and delightful pepper that truly lives up to its name! Add a single serving pack of Wholly Guacamole for dipping.
- A cup of berries or a piece of your favorite fruit (banana, apple, pear, orange, etc.).
- Make your own trail mix with a combination of your favorite unsalted nuts and seeds. BONUS: Brazil nuts are the highest plant-based source of selenium, an essential mineral that may play a role in memory, cognition, and protecting the brain from inflammation and oxidative stress. One Brazil nut a day is all it takes to receive these benefits, so drop one in your trail mix!
Sweet Treats
Choose one of the below.
- For a dose of essential omega-3 fats, whip up a batch of these quick Banana Walnut Muffins.
- A That’s It Bar made with 100% fruit and nothing else. (Located in the the Wellness Department.)
- A frozen fruit smoothie with a shot of Heinen’s organic cold pressed ginger and turmeric juice to give your brain a boost.
- A homemade energy ball made with spirulina powder, one of the most nutritious foods on earth to improve the health of your brain and memory.
A Midday Pick-Me Up
Optional
- Beat your 3 pm energy slump with a Heinen’s organic cold pressed wheatgrass juice shot.
Key Takeaway
No matter what your age or philosophy on health, I’m sure you’ll agree that living up to your maximum potential requires plenty of physical energy and mental stamina. These benefits can only be felt by nourishing your brain with a healthy plant-powered diet. So, give it a shot! You have nothing to lose and everything to gain.
