Foods for a feel-good kitchen

Eating for your brain is one of the best things we can do for overall longevity and great long-term health. The food we eat is the fuel on which our brain runs, so nourishing it with high-quality and nutrient-dense foods enables us to feel our best. While there are many brain-boosting foods, we will focus on ingredients seen to increase brain function, improve memory and protect it from stress.

In my recipes, you’ll see ingredients crop up time and again, most of which contain high levels of antioxidants, B vitamins, healthy fats and omega-3 fatty acids.

Nutritionally, there is a lot of crossover between ingredients that are good for the brain and mood, as our brain is closely linked with our mood. Eating is one of life’s greatest joys and, whether you are cooking for one or two or feeding a crowd, being present with your food choices and eating mindfully only heightens the experience.

Food can play a huge factor in our mental health and can also create specific feelings within us: there are foods which leave us feeling nostalgic and happy, meals which we can feast our eyes upon, and ones which shroud us in a cosy cocoon. In this way your food choices will be personal to you, so remember to eat what makes you feel your best.

Key ingredients to include for a healthy brain

Avocados

Avocados are loaded with healthy unsaturated fats that reduce blood pressure and prevent cognitive decline. They are great for the brain, and monounsaturated fats also promote healthy blood flow.

Tea and coffee

Tea and coffee contain caffeine, which is a natural brain booster. They are a great source of polyphenols, which have several benefits, such as lowering blood pressure, improving brain health and cognition, and being a source of antioxidants to promote better brain health as you age. But be warned, too much of a good thing will leave you feeling jittery and disrupt your sleep cycle.

Berries and oranges

Berries and oranges are high in antioxidants, which can benefit learning and memory by increasing the brain’s plasticity, improving connections between brain cells and fighting free radicals. They are high in vitamin C which may protect brain cells from age-related damage.

Dark chocolate

Dark chocolate is amazing to include in your diet, as it's a powerhouse of antioxidants and natural stimulants like caffeine. It's also shown to improve memory and mood, while the flavonoids within dark chocolate aid learning and memory formation.

Nuts and seeds

Nuts and seeds (in particular chia seeds and flaxseed) contain high levels of omega-3 fatty acids (good healthy fats) and antioxidants, making them a major brain food. It is thought that regular consumption of these can reduce the risk of age-related memory loss and, while all nuts and seeds have specific benefits, walnuts make the best brain food as they have the highest levels of antioxidants (they are also shaped like the brain, so you can see why!).

Dark leafy vegetables

Dark leafy vegetables (like kale, broccoli and spinach) are an excellent source of fibre, folate and carotenoids. These vegetables also contain vitamins C and K, and B vitamins, as well as being a source of iron and calcium. Plus, they are known for their antioxidant properties.

Key ingredients to focus on for a happy mind

Fermented foods

Fermented foods such as kimchi, sauerkraut, tofu, miso and live dairy-free yogurt contain probiotic bacteria to support the gut-brain axis. Their ability to boost good gut bacteria has been linked in studies to help combat depression.

Bananas

Bananas are high in vitamin B6, which helps synthesise the feel-good neurotransmitters like dopamine and serotonin (great for good mood), and they are a natural sugar. This makes them great for sweetening recipes without a blood sugar spike, while they also contain prebiotics, which help to feed healthy bacteria in the gut.

Oats

Oats are an amazing wholegrain and are a great source of fibre, which allows for the gradual release of sugar in the bloodstream to keep energy levels stable (important for controlling mood swings and preventing us feeling hangry).

Brazil nuts

Brazil nuts are particularly high in selenium, which may help reduce inflammation, support brain function and improve thyroid function and heart health. Other nuts and seeds (such as almonds, cashews and peanuts, and pumpkin, sesame and sunflower seeds) contain tryptophan, an amino acid responsible for producing mood-boosting serotonin.

Eating the rainbow has never been more important. Not only do rainbow meals look pleasing to the eye, but different coloured fruits and vegetables contain different minerals and vitamins. Leafy greens contain magnesium to boost your mood, while avocado helps the stress response thanks to the phytochemicals within the fruit. Also, berries contain a group of flavonoids called anthocyanins which have shown to help reduce feelings of depression.

Foods high in polyphenols (such as tea and coffee mentioned before, as well as dark chocolate, fruits and vegetables, more generally) have a prebiotic effect in the body, meaning they feed the beneficial probiotics in the gut.

More wellbeing guides

10 foods to improve your mood
5 Mediterranean foods for better health
Healthiest diets from around the world
How to follow a gluten-free diet
How to follow a plant-based diet
Can you cure your cold through diet?

Amy Lanza is a plant-based recipe developer, food content creator and founder of Nourishing Amy. She is passionate about finding ways that food can improve your overall health and wellbeing. @nourishing.amy