If you ever feel that mid-afternoon or even morning slump where you are in complete brain fog, consider adding these foods to your diet:
- Avocados: Consider slicing them and adding them to salads, sandwiches, on their blended with almond milk and honey. Avocados are rich in oleic acid, which is a type of fat your brain needs and also helps your brain let your body know that are full.
- Blueberries: Blueberries are rich in flavonoids, which are antioxidants that are may support brain function, learning ability and memory. Furthermore blueberries are low on the glycemic index and high in fibre. Avoid dried or sweetened blueberries and opt for either fresh or frozen berries. Frozen berries can be easily added to smoothies, Greek yogurt, and cottage cheese and are a great quick way to support your daily fruit consumption. Frozen berries are also cost-efficient and can be essentially used throughout the year.
- Salmon: Salmon is packed with omega-3, an essential fatty acid that may support cognition, may support mood, may help ease anxiety, may help manage hyperactivity and event onset of mental disease. Opt for organic, wild salmon over farmed salmon if possible. If time is limited, consider canned salmon that can be easily tossed into pastas, added to sandwiches or even eaten on its own with some fresh squeezed lemon juice and olive oil.
- Eggs: Egg yolks contain choline, a precursor to acetylcholine which is an essential neurotransmitter that the brain requires for memory and cognition. As well eggs are a great source of protein that not only keeps you full but is a great brain fuel and can assist with preventing morning brain fog. Consider boiling a big batch of eggs in the beginning of the week, storing them in their shells in the fridge and adding them to your meals throughout the week. If anything they make a great on-the-go breakfast snack that can be taken with you as you head out the door in the morning or included in school lunches. A great option is adding paprika, any desired herbs or even a sprinkle of your favourite hot sauce for an added kick to your eggs.
- Nuts and Seeds: Nuts contain essential fats which help keep our brains sharp, as well as Vitamin E which is essential to brain function. Opt for almonds, walnuts, hazelnuts. Avoid nuts that have been salted, seasoned or roasted. Seeds including flax and sesame are great brain foods as they contain vitamin E, magnesium, both of which are essential antioxidants for the brain and can prevent oxidative stress to the brain and central nervous system. Try sesame butter as an alternative to mayo, and can be added to sandwiches, salads and used as a condiment. Nuts and Seeds are a great alternative to chips, chocolate and any other mid-day cravings. Consider buying them in bulk, creating a mix of your favourite nuts/seeds and keeping a container at your desk at work, or at home.
Vaishna Sathi, BSc, ND (candidate)
Naturopathic Living