Supercharge your brain, 20 foods that will boost your brain health


Ultra-processed foods have been trending lately, with health experts giving them more attention than usual because of their negative effects on people’s health.

blueberries
Photo: David J. Boozer/Unsplash

by Matt Sheehan
OSF Healthcare

OSF doctor Tiffani Franada
Dr. Tiffini Franada
PEORIA - Pondering what cooking options are best for your brain? Here’s some food for thought.

Tiffani Franada, DO, is a neurologist with OSF HealthCare who specializes in Multiple Sclerosis. Part of her passion is working with patients choosing brain-healthy diets and lifestyle, which prevents neurological diseases like Alzheimer’s, Parkinson’s and Multiple Sclerosis.

The MIND diet
"The MIND diet is a combination of the Mediterranean diet, which is healthy fats, olive oils, fish, fruits and vegetables. And the DASH diet, which is a low-sodium diet,” Dr. Franada says. “It's particularly helpful for patients who live with hypertension (high blood pressure). The two of those combined seem to be very effective at preventing the development of Alzheimer's."

Patients on the Mediterranean diet often have lower levels of inflammatory markers in their spinal fluid. Higher levels are suggestive of Alzheimer's. Patients also perform better on cognitive testing, Dr. Franada adds.

Fiber-rich foods
"In regard to carbs, whole grains are probably best, and they have really good fiber in them. As well as things like legumes and beans which have good fiber levels, which make you feel full for longer," Dr. Franada says.

The National Cancer Institute (NCI) lists many high-fiber foods here. Lentils, vegetable soups, whole-wheat bread and pasta make the list. As well as fruits and vegetables like apples, apricots, broccoli and Brussels sprouts.

Berries and antioxidant production
"Blueberries are great, really berries of all kinds. They really help that antioxidant production," Dr. Franada says. "For vegetables, leafy greens are really helpful. They have a good amount of folic acid, which helps to reduce homocysteine (amino acid) in the brain. Homocysteine promotes inflammation and shrinkage in the brain, and we want to reduce that."

“Fats are not the enemy”
The word “fat” oftentimes has a negative connotation to it. Dr. Franada says there are healthy fats out there that offer benefits to brain health.

"Fats are not the enemy. Healthy fats are good for the brain. Your brain requires them, like fatty fish (salmon), which have good Omega-3s in them. If you don't eat fish, flax seed is a great alternative," Dr. Franada says. "Walnuts also have great, healthy fat in them. As well as olive oil, which has monounsaturated fatty acids which protects against inflammation in the brain."

Lean meats, like chicken and turkey, can be good for brain health because there’s healthy amounts of protein and fiber in them, Dr. Franada says.

Don’t dismiss dark chocolate!
"Dark chocolate is great. Dark chocolate has good amounts of antioxidants. Of course, all things in moderation. But a dark chocolate square once a night, not a bad thing," Dr. Franada says. "Also, caffeine! Believe it or not, a cup of caffeine, like coffee or tea, can help with focus, attention and is helpful for the brain."


Dark chocolate contains flavonoids that help brain functions
Photo: Elena Leya/Unsplash

Dark chocolate benefits brain health by providing antioxidants that protect against oxidative stress and improve cognitive function. Its flavonoids enhance blood flow to the brain, while compounds like phenylethylamine and serotonin precursors help boost mood and reduce stress. Regular consumption in moderation may support memory, focus, and long-term neuroprotection.

Dr. Franada recommends having your caffeinated drink of choice early in the morning, right when you wake up, instead of later in the day. Having it later in the day can give you a lot of energy, which leads to you not sleeping well at night. Sleep is also extremely important for brain health.

Foods to avoid
Ultra-processed foods have been trending lately, with health experts giving them more attention than usual because of their negative effects on people’s health. High sodium, added sugars and excessive amounts of bad fat headline are the reasons why we should avoid them, with these elements being linked to diabetes, obesity and cancer.

Obesity is typically part of a metabolic syndrome, where a person has elevated blood sugars, blood pressure and cholesterol. This puts patients at risk for stroke, sleep apnea, Alzheimer's and many other health issues. Those risk factors can put someone at risk for neurological disease.

"Heavily processed foods are not great for the brain or the heart. Excess sugars, like added sugars, should be avoided as well. If you're going to have sugar, have something with natural sugar in it," Dr. Franada says. "Berries are much preferred to things with added sugars. Also, white bread and processed carbs should be avoided, too."

Effect on white brain matter
"There's some real-world data showing that the Mediterranean diet can prevent white matter changes on the brain, which are little white spots that develop on patients’ brains as they get older. It's also seen in patients with vascular risk factors," Dr. Franada says. "If you follow the Mediterranean diet pretty strictly, you can prevent getting those white spots. They also found people who adhere to that diet have better structural integrity. The left and right sides of the brain talk better to one another."

What about cheat days?
If you exercise five or six days a week and give yourself a “cheat day” where you splurge a bit, evaluate how the food feels in your body. Instead of packing on the calories and going bananas, Dr. Franada recommends reeling it in a bit and focusing on moderation.

"You'll probably start to recognize it doesn't feel so great," Dr. Franada says. "Maybe it's a chocolate dessert at night, or something smaller that you can do to still stay with your healthy diet, just in smaller quantities."

Dr. Franada cautions against super rigid diets that make you "fall off the wagon" after a few weeks. "You have to find something that's sustainable for you," Dr. Franada adds.


Read our latest health and medical news


Recipes |
Make breakfast more manageable

Family Features - Mornings for many families involve hurried breakfasts and mad dashes out the door. These Egg Tot Muffins can help take that grab-and-go breakfast to the next level. High in protein and flavor, they are a good way to get rid of early morning brain fog. Plus, you can make them ahead of time so all you have to do is pop them in the microwave and enjoy on the go. Find more morning meal inspiration at Culinary.net.

Egg Tot Muffins
Recipe courtesy of “Cookin’ Savvy”
Servings: 12
  •             Butter
  • 36        thawed tater tots
  • 10        eggs
  • 1/2       cup heavy whipping cream or half-and-half
  • 1/2       cup shredded cheese
  • 2          teaspoons garlic powder
  • 2          teaspoons onion powder
  • 1          package (2 1/2 ounces) real bacon pieces
  • salt, to taste
  • pepper, to taste
  1. Heat oven to 350 F.
  2. Grease muffin tin with butter. Place three tots in each muffin hole and smash down.
  3. In bowl, whisk eggs, cream, cheese, garlic powder, onion powder and bacon pieces. Season with salt and pepper, to taste. Fill each muffin hole completely with mixture.
  4. Place cookie sheet under muffin tin to contain messes and bake 20-25 minutes.


Watch video to see how to make this recipe!


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Start the day with a better-for-you breakfast

United Dairy Industry of Michigan
Family Features - Whether you're encouraging loved ones to start a new wellness kick or looking to add new ideas to an already-nutritious menu, families at any stage of a journey toward better health can use newfound favorites to bring fresh flavors to the table.

Start by ramping up your family's breakfast with these slightly sweet Mini Greek Yogurt Pancakes with Cinnamon-Maple Topping for a protein-packed way to start the day with a healthy addition of fresh berries. This dish from Milk Means More provides a delicious breakfast that allows you to bring everyone together for a tasty, nutritious meal no matter the occasion. Dairy foods, like the low-fat or fat-free milk and yogurt found in this recipe, are fundamental to good nutrition.

Constructing a better-for-you menu calls for a balanced diet with a variety of foods to get essential nutrients. This balance is important for maintaining healthy gut and immune function while optimizing overall wellness.

Find additional better-for-you recipe inspiration at MilkMeansMore.org.


Recipe
Mini Greek Yogurt Pancakes
with Cinnamon-Maple Topping

Recipe courtesy of Marcia Stanley, MS, RDN, culinary dietitian, on behalf of Milk Means More

Total time: 25 minutes
Servings: 6

Topping:
1 3/4 cups plain Greek yogurt (fat free, 2% or 5%)
1/3 cup maple syrup
1/2 teaspoon ground cinnamon

Pancakes:
1 cup all-purpose flour
2 tablespoons sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1 egg, lightly beaten
3/4 cup plain Greek yogurt (fat free, 2% or 5%)
1/2 cup milk (skim, 2% or whole)
3 tablespoons melted butter
1 teaspoon vanilla
1-3 tablespoons oil
1 cup fresh blueberries or chopped fresh strawberries


To make topping: Stir yogurt, syrup and cinnamon. Cover and refrigerate.

To make pancakes: In mixing bowl, stir flour, sugar, baking powder, baking soda and salt. In separate bowl, whisk egg, yogurt, milk, butter and vanilla. Add yogurt mixture to flour mixture. Stir just until combined (batter should be slightly lumpy).

Scrape batter into large plastic food storage bag. Oil nonstick griddle or large nonstick skillet. Heat over medium heat. Cut off about 1/2 inch from corner of plastic bag. Squeeze batter, about 1 tablespoon at a time, onto hot griddle. Cook 1-2 minutes per side, or until pancakes are golden brown, turning to second sides when bubbles form on surface of pancakes and edges are slightly dry.

Serve warm pancakes topped with cinnamon-maple yogurt and sprinkled with berries.



Recipe | Breakfast Brunch Board

Family Features - Few things go together like the weekend and brunch. Whether that means gathering with family, friends or a combination of both, it's the perfect time to slow down and bring your loved ones together for a lighthearted meal.

Catering to a variety of different palates requires a diverse menu of dishes ranging from fresh fruit and baked goods to proteins and more. A key ingredient to bring any spread together: Envy apples, which are a natural cross between Braeburn and Royal Gala apples.

With their beautifully balanced sweetness, uplifting fresh aroma, delightfully satisfying crunch and bright red skin that sometimes features a golden blush, they can be served fresh or paired with other brunch favorites in shareable dishes like the Brunch Board with a Twist. Plus, their naturally white flesh doesn't brown as quickly as other apples, making them easy to savor while enjoying time with loved ones.

Find sweet brunch recipe inspiration at EnvyApple.com.

Brunch Board with a Twist

  • 2 Envy Apples, sliced
  • boiled eggs, halved
  • cooked bacon
  • bananas, sliced
  • berries
  • miniature pancakes
  • edible flowers, for garnish
  • 2-3 Envy Apples, for garnish

  • On breakfast platter, artfully arrange sliced apple, halved boiled eggs, bacon, bananas, berries and pancakes. Garnish with edible flowers and whole apples.


    Food | Breakfast treat: Easy to make cherry coffee cake

    (Family Features) There is nothing better than tasty pastry treat to go along with your morning coffee or hot chocolate. You can add some sweetness to your breakfast routine with this no fuss, no mess recipe. This delicious, easy-to-make Cherry Coffee Cake can be served for dessert, too. Just add ice cream or whipped cream on top to make that food coma even more enjoyable.

    What's great about this recipe is it requires almost no prep time and requires just three ingredients. Throw it together, pop it in the oven and it's ready by the time you've finished your morning shower. How easy is this to make? Check out the video. Find more breakfast recipes like this at Culinary.net.


    Cherry Coffee Cake

    Here's what you will need:

    Nonstick cooking spray
    1 can (12.4 ounces) refrigerated cinnamon rolls with icing
    1 1/2 cups (21-ounce can) cherry pie filling
    1/2 cup slivered almonds or pecans (optional)
    Now put it all together: First, heat your oven to 375º F. Spray 9-inch round cake pan with nonstick cooking spray.

    Next, separate cinnamon roll dough into eight rolls. Cut each roll into quarters and place dough rounded-side down in pan.

    Spoon pie filling over rolls. Then sprinkle almond slivers or pecans over cherry filling, if desired.

    Depending on your oven bake between 25-35 minutes, or until golden brown.

    While still warm, placed a plate or cutting board over the pan and flip so that the pastry fall out. Place your serving plate on top of the upside down rolls and invert again.

    Remove lid from icing and microwave the contents for 3-10 seconds until the mixture is creamy. Stir icing and drizzle over warm coffee cake.

    Serve warm.


    Did you try this recipe? Tell us in the comment section below how it went for you.


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