Brain Health Foods | Our Top 12 Brain Boosting Foods

The Best Foods For Brain Recovery

I had horrible concentration. I’ve always been pretty smart and tended to pick jobs that were mentally taxing. But, a few years ago, it started to take its toll. It felt like my brain was wearing out, like an old car. I couldn’t focus. I had trouble remembering things. I had horrible brain fog and I just didn’t feel mentally sharp. I even started to think about what I would do if I couldn’t concentrate anymore and had to find a new career. Luckily, I discovered the little-known effects of radish microgreens and mustard microgreens.

Our brains are one of the most important organs in your body, responsible for everything from basic bodily functions to complex problem-solving. It’s so important we keep our brains healthy, yet it's often overlooked.

Nutrition plays a critical role in brain health, as the foods and nutrients we consume have a direct impact on our brain's ability to function optimally. A well-rounded, nutrient-dense diet is essential for supporting cognitive function and reducing the risk of brain-related conditions, and supplying the nutrients that are often missing in everyday food can help when it’s hard to eat right.

Today, we'll explore the best foods, supplements, and lifestyle factors for promoting optimal brain health. From the benefits of specific brain-healthy foods like radish microgreens and mustard microgreens to the most effective supplements and vitamins, you'll learn everything you need to know to boost your brainpower and support cognitive function.

Radish Microgreens and Brain Health

Radish microgreens are a little-known, yet highly effective, food that can support your brain health. These tiny greens are packed with essential molecules and compounds that are beneficial for cognitive function. 

Antioxidants

Radish microgreens are particularly rich in antioxidants, which can help protect your brain from damage caused by free radicals.

Nutrient Profile

Radish microgreens are also a great source of vitamins and minerals that are essential for brain health, such as vitamin C, folate, and potassium. Additionally, these microgreens are high in flavonoids and carotenoids, which have been shown to support cognitive function and memory.

So how can you incorporate radish microgreens into your diet? One simple way is to add them to your salads, sandwiches, or smoothies. You can also use them as a garnish for soups or stews, or mix them into omelets or scrambled eggs. With their delicate texture and mild, slightly spicy flavor, radish microgreens are a versatile and delicious addition to any meal.

Mustard Microgreens and Brain Health

While radish microgreens are great for boosting your concentration, we’ve also found that getting the right kind of sleep is crucial for mental health. Mustard microgreens are excellent for helping increase your amount of deep sleep and REM sleep (read about it in our article about mustard microgreens, deep sleep and REM sleep). 

I learned this firsthand. I was taking radish microgreens to help improve my concentration, and while it did give me a boost in energy and helped me get through the day, I was still encountering a lot of brain fog and concentration problems. Then the guys at Revogreen recommended that I try Revogreen Sleep with mustard microgreens. The first time I tried it, I zonked out in about 5 minutes. When I woke up, my brain fog was gone. Now I take Revogreen Sleep every night and I haven’t had brain fog since.

Here are some ways that mustard microgreens support sleep and cognitive function:

Brain-boosting compounds

Mustard microgreens contain compounds that may have direct benefits for brain health. For example, myrosinase, and glucosinolates, are compounds found in mustard, has been shown to have neuroprotective effects and may help improve cognitive function.

Anti-inflammatory effects

Mustard microgreens contain compounds that have anti-inflammatory effects. Inflammation is linked to a variety of health issues, including cognitive decline, so reducing inflammation can be an important part of maintaining brain health.

High in nutrients

Mustard microgreens are also packed with a variety of vitamins and minerals, including vitamin C, vitamin K, folate, and iron. These nutrients are important for brain health and may help improve cognitive function.

You can add mustard microgreens to your diet, just like with radish microgreens. We found their pungent mustardy flavor makes them a killer burger topping.

10 More Brain-Healthy Foods

But we don’t just recommend eating radish and mustard microgreens. Besides, they’re really small, so you’d have to eat a ton of them to get full. When it comes to supporting brain health and cognitive function, these foods stand out for their nutrient density and potential benefits. Here are 10 more of the top brain-healthy foods, along with their key nutritional components:

1. Salmon

Salmon is rich in omega-3 fatty acids, which may help support brain function and reduce inflammation in the body. Try grilling or baking salmon for a healthy and delicious meal.

1. Walnuts

Packed with antioxidants and healthy fats, including omega-3s, walnuts have been shown to improve cognitive performance in some studies. Snack on a handful of walnuts for a quick and satisfying brain boost.

1. Flax seeds

Flax seeds are another great source of omega-3s, as well as fiber and lignans, which may have anti-inflammatory and neuroprotective effects. Add ground flax seeds to smoothies, oatmeal, or yogurt for a nutrient-packed breakfast.

1. Sardines

These small fish are a rich source of omega-3s and vitamin D, both of which have been linked to brain health. Try adding canned sardines to salads or pasta dishes for a quick and easy meal.

1. Eggs

High in choline, a nutrient that may help improve memory and cognitive function. Make a veggie-packed omelet for a brain-boosting breakfast.

1. Blueberries

Packed with antioxidants and polyphenols, blueberries may help protect the brain from oxidative stress and inflammation. Add fresh or frozen blueberries to smoothies or yogurt for a sweet and nutritious treat.

1. Avocados

Avacados are rich in healthy fats and vitamin E, both of which have been linked to brain health. Mash up an avocado for a tasty and nutrient-dense guacamole or spread.

1. Spinach

High in folate, spinach may help support cognitive function and reduce inflammation in the body. Use spinach as a base for salads or add it to smoothies for a nutritious boost.

1. Green tea

Contains caffeine and L-theanine, green tea may help improve focus and attention. Enjoy a cup of green tea in the morning or as an afternoon pick-me-up.

1. Chocolate

Chocolate contains flavonoids, which may have antioxidant and anti-inflammatory effects. Opt for dark chocolate with a high percentage of cacao for a healthy and indulgent treat.

Incorporating these brain-healthy foods into your diet can be a delicious and effective way to support cognitive function and overall health. Try adding a few of these foods to your meals and snacks to see how they make you feel!

The Role of Supplements and Vitamins in Brain Health

In addition to brain-healthy foods, there are also supplements and vitamins that can support cognitive function and improve brain health. Some of the most effective supplements for brain health include… 

• Omega-3 fatty acids
• B vitamins
• Ginkgo biloba
• Microgreens

Omega-3 fatty acids

Found in fish oil and other supplements, these have been shown to improve memory and focus, as well as reduce the risk of cognitive decline. 

B vitamins

Particularly B6, B9, and B12, are essential for brain health, as they support the production of neurotransmitters that are critical for cognitive function. 

Ginkgo biloba

This is a natural supplement that has been used for centuries to improve brain health and cognitive function.

Microgreens

Radish and mustard microgreens have special compounds like quercetin and kaempferol that may help reduce the risk of age-related cognitive decline. Also, sulforaphane, studies suggest, may help protect brain cells from damage and promote the growth of new brain cells.

While these supplements can be effective, it's important to follow recommended dosages and be aware of potential side effects. Omega-3 supplements, for example, can thin the blood and increase the risk of bleeding. Ginkgo biloba can interact with certain medications and cause side effects like dizziness and headaches. It's always a good idea to talk to your doctor before starting any new supplement or vitamin regimen.

The Gut-Brain Connection

The gut-brain axis is the connection between the digestive system and the brain, and it plays a critical role in overall health and well-being. The gut is home to trillions of bacteria, which are collectively known as the gut microbiome. This microbiome communicates with the brain through a network of nerves, hormones, and other signaling molecules.

Eating a diet that's rich in gut-healthy foods can support the gut-brain axis and improve cognitive function. Foods like fermented vegetables, kefir, and kombucha are all rich in probiotics, which can help promote a healthy gut microbiome. Other gut-healthy foods include fiber-rich fruits and vegetables, nuts and seeds, and whole grains.

Combining radish microgreens with broccoli microgreens is particularly helpful in supporting your gut microbiome. Then contain the fibers inulin and raffinose which are known to promote the growth of beneficial bacteria in the gut.

The link between gut health and mental health is a growing area of research. Studies have shown that disruptions in the gut microbiome can contribute to mental health conditions like anxiety and depression. Conversely, improving gut health through diet and supplementation can help improve mood and cognitive function. By focusing on gut-healthy foods and supporting a healthy gut microbiome, you can promote optimal brain health and improve your overall well-being.

Lifestyle Factors for Optimal Brain Health

In addition to nutrition, there are a number of lifestyle factors that can support cognitive function and improve brain health. 

• Getting enough sleep
• Managing stress
• Engaging in regular exercise

Sleep is essential for cognitive function, as it's during sleep that the brain consolidates memories and clears out toxins. To improve sleep quality, try sticking to a regular sleep schedule and creating a relaxing bedtime routine. Managing stress is also important, as chronic stress can have a negative impact on the brain. Exercise is another key factor in brain health, as it increases blood flow to the brain and supports the growth of new brain cells.

A well-rounded diet and appropriate supplements, like Revogreen Focus and Revogreen Sleep, can also support optimal brain health. In addition to brain-healthy foods, it's important to eat a variety of foods that provide the essential vitamins and minerals the brain needs. Supplements like omega-3s, B vitamins, and probiotics can also be effective in supporting cognitive function. By focusing on a healthy lifestyle and a well-rounded diet, you can promote optimal brain health and improve your overall well-being.

Conclusion

In conclusion, the health of your brain is critical for overall well-being, and nutrition plays a major role in brain health. By incorporating brain-healthy foods, supplements, and lifestyle factors, you can support cognitive function and promote optimal brain health.

We encourage you to prioritize brain health by incorporating brain-healthy foods into your diet, including radish microgreens and mustard microgreens, which have been shown to support brain health and cognitive function. We also recommend talking to your doctor about appropriate supplementation, as well as focusing on lifestyle factors like sleep, stress management, and exercise.

Remember, optimal brain health is a lifelong pursuit, and there are many factors that contribute to cognitive function and overall well-being. By prioritizing brain health and focusing on brain-healthy foods, supplements, and lifestyle factors, you can support cognitive function, improve memory, and promote optimal brain health for years to come.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Resources

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Healthline. "9 Nutrients That Boost Your Brain Health." Healthline Media, 12 June 2018, www.healthline.com/nutrition/brain-boosting-supplements.

National Institutes of Health. "Omega-3 Fatty Acids." U.S. Department of Health and Human Services, 28 Apr. 2021, ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.

National Institutes of Health. "Vitamin B12." U.S. Department of Health and Human Services, 9 Apr. 2021, ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/.

National Institutes of Health. "Ginkgo Biloba." U.S. Department of Health and Human Services, 30 Apr. 2020, ods.od.nih.gov/factsheets/Ginkgo-HealthProfessional/.

American Psychological Association. "Gut feelings: the future of psychiatry may be inside your stomach." American Psychological Association, Vol. 50, No. 2, Feb. 2019, www.apa.org/monitor/2019/02/cover-gut-feelings.

Harvard Health Publishing. "The gut-brain connection." Harvard Medical School, 1 Apr. 2021, www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection.

National Institutes of Health. "Sleep and Memory." U.S. Department of Health and Human Services, 26 Feb. 2021, www.ninds.nih.gov/Disorders/All-Disorders/Sleep-and-Memory.

National Institutes of Health. "Exercise and Brain Health." U.S. Department of Health and Human Services, 8 Mar. 2021, www.nia.nih.gov/health/exercise-physical-activity.

Coauthors

Droo Higgins: I’m an educational writer and strategist. I worked in the fields of public and corporate education as a content developer, trainer, and consultant for the past 12 years. I’m also an advocate for the health benefits of microgreens, as I’ve seen them work firsthand. Find me on LinkedIn.

Beata Lerman PhD: I am a biochemist and an Immunologist with a passion for improving health in the most effective ways possible. I have been in many roles over my 23-year biomedical research career from academic Research and Drug Development to industry consulting and Medical affairs. I strive to bring you the most evidence-based and reliable educational content to put you back in charge of your health. Find me on LinkedIn, and try some of my gourmet, sugar-free chocolates at Sinless Treats.

Photos by Russ Ward and Joanna Kosinska on Unsplash