Brain Superfoods for 2022

Make the pledge to optimize your brain, enhance moods, sharpen mental focus, and have overall better health with these superfoods in the new year.

Cultivated from seeds of the hemp plant, Cannabis sativa, hemp seeds contain proteins that are high in prebiotic fibre. This supports gut health and helps keep you feeling full. They are an excellent source of omega-3 fatty acids, which provides benefits for your brain health.

In addition, they contain more protein than chia seeds or flaxseeds and they provide all the essential amino acids that are key for the production of neurotransmitters. As a bonus, hemp seeds also help with women’s health as they can help reduce depression for those suffering from PMS. Try sprinkling hemp seeds into smoothies or use hemp milk instead of other dairy-free milk alternatives.

Known for being a staple in Indian cooking, turmeric contains a chemical called curcumin which has been shown to decrease the plaques in the brain thought to be responsible for Alzheimer’s disease. In 2009, researchers mixed curcumin and vitamin D3 in the blood of Alzheimer’s patients in a test tube and found it prevented the buildup of the abnormal plaques associated with the disease. 

More than 7,000 published articles have revealed the benefits of curcumin, including powerful anti-inflammatory properties, as well as blood sugar regulation, antioxidants, and anti-cancer activities. Try adding flavour to your proteins or vegetables with turmeric-infused curries. 

This plant-based protein powder derived from yellow peas pack a nutritious punch as well as providing all nine of the essential amino acids your body cannot produce on its own. Thus, this is an ideal vegan substitute for animal proteins that supports healthy neurotransmitter production. Pea protein can also provide a good dose of branched-chain amino acids or BCAAs. Especially arginine which promotes blood flow, a critical process for optimal brain function. 

Low blood flow to the brain has been seen in patients with depression, suicide, bipolar disorder, ADHD, traumatic brain injuries, hoarding, substance abuse, and more. Pea protein can also help curb cravings, increase mental focus, and boost energy. Try adding it in smoothies for a powerful start to your day.

Smell aside, sardines are chock full of omega-3 fatty acids as well as choline, a compound that is neuroprotective and useful in support following head trauma. Research has found that a choline-supplemented diet may improve spatial memory, reduce brain inflammation, and balance some deficits related to traumatic brain injuries.

Try placing sardines in half an avocado for a buttery rich meal, or chop them up and ‘hide’ them in a homemade sauce or marinara.