11 Brain Boosting Foods and Recipes Your Mind Will Thank You For

Your brain uses a surprising share of the energy you eat each day, so what goes on your plate matters. Researchers studying eating patterns like the Mediterranean and MIND diets have linked foods such as fish, leafy greens, berries, nuts, beans and olive oil with healthier brains as we age. No single food is magic, but these brain foods are easy, tasty ways to eat well every day. Here is how to feed your mind..

Blueberry Walnut Yogurt Bowl, Brain Foods for Breakfast

This bowl brings together several favorites from brain friendly eating plans in one spoonful. Blueberries are rich in colorful plant compounds called flavonoids, walnuts offer a plant omega 3 fat, and Greek yogurt adds protein to keep you full. A few dark chocolate shavings make it feel like a treat, and it takes two minutes to assemble. Quick poll: what is your go to breakfast? A) yogurt bowl, B) eggs, C) oatmeal, or D) coffee only?

You will need: 1 cup plain Greek yogurt, 1/2 cup blueberries, 2 tbsp walnut halves, 1 tbsp pumpkin seeds, 1 tsp dark chocolate shavings, 1 tsp honey, mint leaves.

How to make it: 1. Spoon the yogurt into a bowl. 2. Top with the blueberries and walnuts. 3. Sprinkle with pumpkin seeds and chocolate shavings. 4. Drizzle with honey. 5. Add a few mint leaves and enjoy.

Salmon Rice Bowl With Broccoli

Salmon tops almost every list of brain foods for a reason. Fatty fish is one of the best sources of DHA, an omega 3 fat that is a major building block of the brain, and studies link eating fish regularly with healthier aging brains. Health experts suggest about two servings of fish a week. This easy bowl pairs glazed salmon with rice and broccoli for a balanced dinner in about 25 minutes. How many times a week do you eat fish?

You will need: 2 salmon fillets, 1 tbsp low sodium soy sauce, 1 tbsp honey, 1 tsp grated ginger, 1 garlic clove, 1 tsp sesame oil, 2 cups cooked brown or white rice, 2 cups broccoli florets, sesame seeds, green onions.

How to make it: 1. Heat the oven to 400F. 2. Whisk the soy sauce, honey, ginger, garlic and sesame oil and brush it over the salmon. 3. Bake 12 to 14 minutes. 4. Steam the broccoli for 4 minutes. 5. Divide the rice, broccoli and salmon into bowls. 6. Top with sesame seeds and green onions.

Maple Cinnamon Toasted Walnuts, Snackable Brain Foods

Walnuts even look a little like a tiny brain, and they are one of the few nuts with a good amount of ALA, a plant based omega 3 fat. Nuts show up again and again in brain healthy eating patterns, which makes them easy brain foods to keep on hand. Toasting them with a touch of maple and cinnamon turns them into an addictive snack for desk drawers and lunchboxes. Keep the portion to a small handful. Sweet or salty nuts: which do you crave?

You will need: 2 cups walnut halves, 1 tbsp maple syrup, 1 tsp melted coconut oil or butter, 1/2 tsp cinnamon, pinch of salt.

How to make it: 1. Heat the oven to 325F and line a sheet pan. 2. Toss the walnuts with the maple, oil, cinnamon and salt. 3. Spread in one layer. 4. Bake 10 to 12 minutes, stirring once, until fragrant. 5. Cool completely so they turn crunchy, then store in a jar.

Blueberry Strawberry Smoothie

Berries are stars of the MIND diet, which suggests eating them at least twice a week. Their deep colors come from flavonoids, and research has linked eating more berries with slower memory decline in older adults. Among brain foods, they are also the easiest to love. This smoothie blends blueberries and strawberries with yogurt and a little spinach you will not even taste. Do you like it thick enough to eat with a spoon?

You will need: 1 cup frozen blueberries, 1/2 cup strawberries, 1/2 banana, 1/2 cup plain yogurt, 1/2 cup milk, a handful of spinach, 1 tbsp ground flaxseed (optional).

How to make it: 1. Add the milk and yogurt to the blender first. 2. Add the fruit, spinach and flaxseed. 3. Blend until smooth, about 1 minute. 4. Add more milk to thin it or more frozen fruit to thicken it. 5. Pour and garnish with a few berries and mint.

Avocado Toast With a Poached Egg

Eggs are one of the richest common sources of choline, a nutrient your body uses to make a messenger chemical involved in memory and mood. Avocado adds healthy fats, and whole grain toast gives steady energy without a sugar crash. Together they make a breakfast that keeps you full and focused through the morning. Love brunch at home? Try these weekend brunch recipes too. Runny yolk or firm?

You will need: 2 slices whole grain bread, 1 ripe avocado, 2 eggs, 1 tsp vinegar, lemon juice, red pepper flakes, salt, pepper, microgreens or arugula.

How to make it: 1. Toast the bread. 2. Mash the avocado with lemon, salt and pepper and spread it on the toast. 3. Bring a pan of water to a gentle simmer and add the vinegar. 4. Crack in the eggs and poach 3 to 4 minutes. 5. Lift them out with a slotted spoon and place on the toast. 6. Top with pepper flakes and greens.

Massaged Kale Salad With Mango, Leafy Brain Foods

Leafy greens like kale, spinach and collards are rich in vitamin K, folate and lutein. In one study of older adults, people who ate about a serving of leafy greens a day scored like people years younger on memory and thinking tests. Massaging kale with a little dressing makes it soft and much less bitter, and sweet mango and crunchy seeds win over skeptics. How do you feel about kale: A) love it, B) it is okay, or C) never again?

You will need: 1 bunch kale (stems removed, chopped), 1 tbsp olive oil, 1 tbsp lemon juice, pinch of salt, 1 mango (diced), 1/4 cup sunflower or pumpkin seeds, 2 tbsp dried cranberries, 1 avocado (optional); dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp honey, 1 tsp Dijon.

How to make it: 1. Put the kale in a bowl with the oil, lemon and salt. 2. Massage with your hands for 2 minutes until it softens and darkens. 3. Whisk the dressing. 4. Add the mango, seeds, cranberries and avocado. 5. Toss with the dressing and serve.

Garlic Parmesan Roasted Broccoli

Broccoli is a good source of vitamin K and antioxidants, which earns it a spot on many lists of brain foods. Roasting transforms it from boring to crispy, nutty and golden, and a little garlic and parmesan make it the side dish everyone fights over. It is ready in about 20 minutes and pairs with almost any protein. Add a squeeze of lemon at the end. Steamed or roasted broccoli: which side are you on?

You will need: 1 large head broccoli (cut into florets), 2 tbsp olive oil, 3 garlic cloves (minced), 1/4 tsp salt, black pepper, 3 tbsp grated parmesan, lemon wedge.

How to make it: 1. Heat the oven to 425F. 2. Toss the broccoli with the oil, garlic, salt and pepper. 3. Spread on a sheet pan with space between the pieces. 4. Roast 15 minutes. 5. Sprinkle with parmesan and roast 5 more minutes. 6. Finish with lemon.

Dark Chocolate Bark With Nuts and Berries

Good news for chocolate lovers! Dark chocolate with a high cocoa content contains flavanols, plant compounds that scientists are studying for their effects on blood flow and the brain. It is still a treat, so a small square or two is the sweet spot. This easy bark tops melted dark chocolate with nuts, seeds and dried berries. Break it into pieces for a pretty homemade gift. Which dark chocolate do you like best: 50, 70 or 85 percent?

You will need: 8 oz dark chocolate (70 percent or higher), 1/3 cup chopped almonds or walnuts, 2 tbsp pumpkin seeds, 1/4 cup dried cranberries or freeze dried berries, flaky sea salt.

How to make it: 1. Line a tray with parchment. 2. Melt the chocolate gently in short bursts in the microwave, stirring often. 3. Spread it thinly on the parchment. 4. Scatter the nuts, seeds and berries on top and add a pinch of salt. 5. Chill 30 minutes until firm. 6. Break into pieces.

Creamy Matcha Latte, Brain Foods in a Mug

Matcha is powdered green tea, so you drink the whole leaf. It contains caffeine plus L theanine, an amino acid linked with a feeling of calm alertness, which is why many people say it gives smoother focus than coffee. Whisk it with a little hot water, then add steamed milk and a touch of honey for a cozy afternoon pick me up. Are you team coffee or team matcha?

You will need: 1 tsp matcha powder, 2 tbsp hot water (not boiling), 3/4 cup milk of choice, 1 tsp honey or maple syrup.

How to make it: 1. Sift the matcha into a mug. 2. Add the hot water and whisk in a zigzag motion until frothy. 3. Heat and froth the milk. 4. Pour the milk over the matcha. 5. Sweeten with honey and enjoy.

Classic Homemade Hummus

Beans and chickpeas are part of the MIND diet, which suggests eating them several times a week. They bring fiber, plant protein, folate and slow burning carbs that give your brain steady energy, so they belong with the other brain foods on this list. Homemade hummus is creamier and fresher than store bought and takes five minutes in a blender. Serve it with crunchy vegetables and whole grain pita. What do you dip in hummus first?

You will need: 1 can chickpeas (drained, liquid saved), 3 tbsp tahini, 2 tbsp lemon juice, 1 garlic clove, 2 tbsp olive oil, 1/2 tsp cumin, salt, 2 to 4 tbsp chickpea liquid or ice water, paprika.

How to make it: 1. Blend the tahini and lemon juice for 1 minute until creamy. 2. Add the garlic, cumin, salt and oil. 3. Add the chickpeas and blend, adding liquid a spoon at a time until silky. 4. Taste and adjust. 5. Spread in a bowl, drizzle with oil and dust with paprika.

Citrus Salad With Mint, Bright Brain Foods to Finish

Oranges and other citrus fruits are full of vitamin C, an antioxidant that helps protect cells from damage, including those in the brain. This simple citrus salad with mint and a drizzle of honey is a refreshing, naturally sweet dessert. So, which of these brain foods will you add to your week? Remember that sleep, movement and time with friends matter for your brain too. This list is for general healthy eating, not medical advice.

You will need: 4 oranges (a mix of navel and blood oranges), 2 tangerines, 1 tbsp honey, 1 tbsp lime juice, fresh mint leaves, 2 tbsp chopped pistachios.

How to make it: 1. Cut the peel and white pith off the citrus. 2. Slice into rounds and arrange on a platter. 3. Whisk the honey and lime juice and drizzle over. 4. Scatter the mint and pistachios on top. 5. Chill 10 minutes and serve.