Today I'm talking about the best brain food. It's natural to focus on foods that provide natural energy, boost the immune system, or strengthen bones. Yet, what about foods that strengthen the brain, provide cognitive longevity, prevent memory loss? Let's focus on some brain healthy foods!
Brain Healthy Foods
When I turned 30, I started hearing all about how to focus on my skin. Products to make it look younger, glow longer, wrinkle less. Yet, I never heard anyone talk about how to focus on brain health.
After starting Simple Green Smoothies, I noticed a lot of emails from the community asking about foods to help with cognitive decline related to a variety of neurological diseases. I learned long ago how effective food is at healing and preventing things like cancer, so why can't food also help keep my brain healthy? Here is a great list of plant based, whole food that can help strengthen the brain:
Leafy green vegetables
Ever wonder why I based my company around green smoothies? I love leafy greens, not just because they're delicious. I love that they are powerhouses of nutrition, and blending them into a smoothie is often easier than stuffing my face with salad every day.
Leafy greens also contain nutrients like vitamin K, folate, and beta carotene, which have been linked to slowing cognitive decline. So, just indulging in a daily green smoothie gives your brain access to ingredients from the best brain food list.
Berries
Bright + colorful berries contain numerous phytochemicals, that have neuroprotective effects on neurodegenerative diseases, according to research by the US National Library of Medicine. They also contain antioxidants, which can not only delay memory decline in the long run, but also improve memory. This gives them a top spot on my list of brain healthy foods.
Coffee
Did you know that coffee is actually good for you? More specifically, the caffeine in coffee and tea releases serotonin, which improves mood (aka a great brain food). It also improves focus on daily tasks, when consumed in small amounts throughout the day. I have a daily cup of coffee that is delicious + healthy.
Walnuts
While all nuts contain healthy fats + protein (I LOVE using nuts as a plant based protein source), walnuts are specifically high in the omega-3 fatty acid alpha-linolenic acid. This omega-3 lowers blood pressure and protects arteries, which help keep the blood flowing correctly through the brain, giving it a shout out on this best brain food list. Maybe that's why walnuts are brain-like in shape?
Turmeric
This brain healthy root has been linked to improved cognitive function in a study regarding patients with Alzheimer's disease. Turmeric is also known as curcumin, which is an antioxidant + anti-inflammatory.
Hemp Hearts
Hemp hearts are packed with omega-3s and omega-6s, which are essential fatty acids. These acids can help improve working memory. I chose organic hemp protein as the main ingredient in my Protein Smoothie Boost, because it is a complete protein. I also love blending hemp hearts in my brain food smoothie recipe, or leaving them whole on top for a nice crunch.
Avocados
This delicious ingredient rounds out our list of brain healthy foods due to its large concentration of unsaturated fat. This reduces blood pressure, which can greatly decrease cognitive decline. I use it in my brain food smoothie recipe to add creaminess, and healthy fat.
How to focus on brain healthy foods
I'm continually learning how to be proactive about my health. I want to age gracefully on the outside, but more importantly, I want to age gracefully on the inside. This is a huge reason why I cleanse on a quarterly basis.
My Fresh Start: A 21-Day Cleanse includes all the foods on the above list, except coffee (due to the caffeine content), because I'm serious about wanting to protect my health through plants. This cleanse helps detox the body, while also helping to fuel it through whole food and rest. Cleansing shouldn't only have short term benefits. It should be delicious, and leave you with an even better version of yourself.
Best brain food smoothie recipe
I created this smoothie specifically for Fresh Start: A 21-Day Cleanse. This is a plant based, whole food cleanse focused on detoxifying the body, kickstarting weight loss, and on foods that nourish me from my brain to my toes. It's quite a delicious smoothie, because I don't believe the lie that tells us healthy eating has to be bland, gross, or boring.
Like every recipe in this cleanse, this brain food smoothie has the perfect balance of fat, carbs, and plant protein to help you feel full, while also giving your brain some extra lovin' through the omegas.
Brain Food Smoothie
Rate this Recipe Print RecipeIngredients
- 1 ½ cups fresh spinach
- 1 cup coconut water
- 1 pear (ripe + cored)
- ½ cup mango (frozen)
- ¼ avocado
- 2 tablespoon hemp hearts
Instructions
- Blend spinach and coconut water together until smooth.
- Add remaining ingredients and blend again. You can either blend in hemp hearts or sprinkle on top.
Notes
- Swap out hemp hearts for Protein Smoothie Boost for the additional protein.
Harlene
Where can I buy hemp hearts? Is it available in grocery stores
Simple Green Smoothies
Awesome question Harlene! Hemp hearts are widely available and can even be found in stores like Walmart or Target. We like to order online from Thrive Market.
Jessica
I've learned that if I peel the pear, my smoothie is super creamy and not gritty at all! Love this one.
SGS Rawkstar Jess
Thanks for that great tip! 🙂
Rebekah
This was one of my favorite smoothies of the cleanse! It introduced me to hemp hearts. After 21 days of green smoothies my skin is fantastic!
SGS Rawkstar Jess
That's awesome, Rebekah!!
Kat B.
Love this smoothie! The pear is so perfect for fall!
SGS Rawkstar Jess
I love the pear in this smoothie!!
Kim
I love this recipe! It isn't too sweet and I love the creaminess.
SGS Rawkstar Jess
This is one of my favorites when it comes to creamy smoothies! 🙂
Amanda
I love the hemp hearts on top! I love to call it smoothie confetti!
SGS Rawkstar Jess
Haha, I love it! And that's just what it looks like! 😀
Mireille
One of my all-time favourite smoothies! Make sure your pears are perfectly ripe, so you can enjoy their full flavour.
SGS Rawkstar Jess
Agreed, a nice, ripe pear makes this smoothie unbeatable!
Laura Podrasky
I wasn’t sure I’d like this but like all of her smoothies it was super yummy!
SGS Rawkstar Jess
Way to give it a try, Laura! So glad you liked it!!
Jackie
Could you please suggest an alternative brain fruit to use.instead of mango. Trying to decrease the sugar consumption. Thanks
SGS Rawkstar Jess
Jackie, instead of mango, you can use peaches, nectarines, papaya, or apricots. For other substitutions, check out our Rawkstar Substitution Guide. 🙂
Erin
I definitely needed some brain fuel this morning, and I had all the ingredients on hand! This was super creamy and a delicious way to start the week.
SGS Rawkstar Jess
That's great, Erin! You were meant to have this smoothie this morning. It's one of my faves, glad you liked it!
Don Gleason
Got a substitute for spinach? It’s high on the kist of foods to avoid if you get oxalate crystal kidney stones.
SGS Rawkstar Jess
Don, you can use baby kale in place of spinach. For more info on greens, here's a post on the best leafy greens for green smoothies-> The Best Leafy Greens List
Ainsley Lewis
thank you so much for sharing this…i recently found your blog and when i am reading it i loved it..now i’ll read your blogs regularly. thank you
SGS Rawkstar Carissa
Hey Ainsley,
Yay!! That is what we love to hear. Welcome to the SGS family!! If you ever need anything please reach out to our team and we will be here for you.
xoxoxo
Mitchell
I want to cook it!
SGS Rawkstar Carissa
Yay Mitchell!
Hope you enjoy this recipe! 🙂
Phil
I love this smoothie! Doesn't fail to give me feel good energy. Thank you so much 🙂
SGS Rawkstar Carissa
Hey Phil,
We love hearing about that "feel good" energy! So happy you are enjoying this recipe!!
Cheers 🙂
Christy
This was my favorite smoothie on the Autumn Cleanse. Delicious!
SGS Rawkstar Carissa
Hey Christy,
I am so happy that you loved this smoothie recipe! 🙂
Anything with avocado is always a winner for me too.
Cheers!
Amanda
This is my second day blending Brain Fuel as part of the Fresh Start: Autumn Cleanse. I love how bright the flavors are, and knowing my body is being fueled with leafy greens, fresh fruits, healthy fats + protein! Truly, a KALE YEAH!
SGS Rawkstar Jess
Couldn't have said it better, Amanda!! 🙂
Cassandra D
This looks really good.
I have to try this avocado smoothie.
SGS Rawkstar Carissa
Hey Cassandra,
Is is delicious, hope you enjoy it!!
Rocio
Is there another fruit you can substitute for pear? I just really dont like pear but the rest of it sounds awesome
SGS Rawkstar Amanda
Hey Rocio,
You can totally swap out the pear for an apple if you prefer that. Hope you enjoy it!!!
Dan
This recipe and all the other green smoothie recipes in Fresh Start are a really helpful start to the day.
SGS Rawkstar Amanda
Thanks Dan,
I would have to agree!!
Polly
How can I ensure the rest of the avacdo stays fresh or could I use the whole Avo?
SGS Rawkstar Amanda
Hey Polly,
If you leave the seed in your avocado it will last longer in the fridge. Also, you can always cut up your avocado and freeze the rest. It will make a delicious cold additive to your next smoothie 🙂
Kim
This is one of my FAVORITE smoothies. Gives me the perfect start to my day!
SGS Rawkstar Jess
This one is so great for a brain boost and a great kickstart to the day! 🙂
Carissa
I love this recipe so much! Anything with avocado is a win for me 🙂
SGS Rawkstar Jess
Same here! Avocado is THE BEST. 😀
Dani Mitchell
You had me at avocado! Hahaha! I also love the pear in it because it bulks it up and almost adds a sweet honey taste, yet it's still not very sweet. I'm trying to balance my natural fruit sugars with natural fiber and this was my dream smoothie, I'd have to say! I will definitely be making this again. Thanks Jen + the rawkstar team!
SGS Rawkstar Amanda
It really is a dream! I love this smoothie so much and anything with avocado is always a hit! So happy you love this recipe as much as we do 🙂
Cheers!
Pete Waldo
Could you substitute MCT oil and water for coconut water?
Jen Hansard
You could sub the coconut water for normal water and then use coconut oil instead of MCT oil. You could even do a whole tablespoon of coconut oil. MCT oil is more concentrated, so you only need a little to get the benefits.
Patty O.
Hi! Is there a sub for hemp heart? Very hard to find where I live. Will changing this ingredient affect the brain power effects?
Maribell
Patty O.
Flax or Chia are good alternatives.
Jen Hansard
Exactly! The hemp hearts are there to add healthy fats and protein— so you can swap with chia or flax to get the same health benefits. Another option is to just leave out of the smoothie and eat a handful of almonds or trail mix along with the smoothie to get the protein/fat in AND the fresh produce.
Louise
I really don't like coconut water or coconut milk. Would it be okay to use unsweetened almond milk?
Bojana
I'd even use just water, enough other flavors and avocado adds volume
Jen Hansard
I'm with Bojana on this one— I'd just to water instead to keep it light and refreshing. The almond milk weighs it down and sometimes dilutes the natural sweetness and flavors, which are the best part.
Terrie D.
This sounds really good! And I could definitely use a boost for my brain health. 🙂
SGS Rawkstar Amanda
It really is delicious, Terrie!
I hope you enjoy it and yes the benefits are a HUGE plus!!
Cheers!