Sometimes, your mental battery is barely charged. You are able to function, but you notice that you aren’t operating at full mental capacity. Within the past century, there has been more research on how food can influence mental health or improve brain function. In fact, there is ongoing research that continues to show how the foods you eat affect your mental health.

With so much available research and information about food these days, you have a unique opportunity to fill your plate with brain-supporting foods. Which ones are the best to put on your plate, though? Continue reading to learn about five foods that researchers deem “power players” for your mental health. 

Lentils

A one-cup serving of lentils offers 15.6 grams of dietary fiber and 18 grams of protein. These legumes are underrated in the culinary world, and black beans or chickpeas tend to overshadow them. Because lentils are naturally rich in vitamin B9 (folate), they rank high on the antidepressant food scale. According to researchers, low levels of folate can increase the risk of both dementia and depression. Toss lentils in your salads, cook them in chili, or use them as a meat replacement for tacos. Lentils can be the stars of the show, but they can also take a supporting role to a main dish. 

Berries

These antioxidant superstars are low in sugar and pack a serious nutritional punch. Several studies indicate that berries are popular brain foods because they contain phytonutrients that encourage neurotransmission, neuroplasticity, and healthy inflammatory response. If berries are not in season, or fresh berries cost too much, frozen berries are great. Just make sure to look at the ingredient list to ensure there are no preservatives or added sugars. Raspberries, blackberries, and blueberries go great in smoothies, salads, oatmeal, and beyond.

Microgreens And Sprouts

Microgreens and sprouts make great additions to any salad or sandwich. Think of microgreens like concentrated nutrient bombs of their larger green counterparts. The nutrient density of microgreens is very attractive to nutritional psychiatrists. This is because they offer lots of phytonutrients, just like berries, that support brain health. You don’t need to settle for watercress and other microgreens alone. Enjoy alfalfa sprouts, broccoli sprouts, black bean sprouts, and other options. Not only do sprouts add texture and flavor to your meals, but they offer lots of minerals that encourage brain cell growth.

Kefir

This fermented dairy product is a low-lactose option that is rich in both brain- and gut-boosting nutrients. Fermented foods work to increase the amount of beneficial bacteria in your gut. By improving microbiome diversity, you can support the brain via the gut-brain axis. A growing body of research on psychobiotics (probiotics that also benefit the brain) confirms that they can enhance overall cognition. Kefir, specifically, shows that it may help improve cognitive performance and reduce the risk of age-related memory decline. You can also consume kimchi, natto, miso, kombucha, and other fermented foods. 

Dark Chocolate

It’s important to understand that we don’t endorse scarfing down chocolate bar after bar. Dark chocolate can be a brain-supporting food, lead and cadmium concerns aside. Research indicates that enjoying well-sourced dark chocolate in moderation can benefit cardiovascular health and blood sugar balance. Some evidence even shows that dark chocolate may increase cerebral flow and improve memory, but more research is necessary.

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When you have a dehydrator, or an air fryer, toaster, dehydrator combo gadget, it’s hard not to experiment with different foods. For example, you can dehydrate thin strips of marinated eggplant to transform them into raw vegan bacon. You can dehydrate thin pear or apple slices and sprinkle them with cinnamon to make pear or apple chips.

In the case of this recipe, you thinly slice Brussels sprouts and place them in the dehydrator to transform them into chips. This is a great way to use Brussels sprouts, especially if you bought a two-pound bag and don’t know how to use all of them before they go bad. Thinly slicing and dehydrating the Brussels isn’t exactly exciting, especially for your taste buds. That’s why we dressed them in a blended sauce made from grade A maple syrup, cashews, coconut aminos, lemon juice, and sea salt and pepper.

The blended dressing, although not quite cheesy, takes these Brussels sprouts chips to another dimension of flavor. The dressing crisps up during the dehydration process, which can take a long time, so make sure you start the process at night or in the morning. It will most likely take about 16-20 hours, but you can check them earlier to see if they are nice and crispy.

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Isn’t it interesting that Brussels sprouts used to be the vegetable that everyone loved to hate? Grandmothers steamed them in the kitchen and the house smelled terrible, making you detest this nutrient-dense cruciferous vegetable. In recent years, though, Brussels sprouts have risen to popularity. It’s difficult to go to a restaurant and not find some version of Brussels sprouts on the menu. More often than not, they are usually an appetizer dish served with a creamy dressing of sorts.

One factor that deters people from making Brussels sprouts at home is that they never seem to be the same as they are in restaurants. How do you achieve the perfect combination of being perfectly crispy on the outside and soft on the inside? Some people steam or boil them prior to roasting them, which cooks the Brussels and then all you have to do is broil them for optimum char. This is a multi-step process that can be a hassle, which brings us to the beautiful invention that is the air fryer.

Roasting Brussels sprouts in the air fryer is a much faster cook than roasting them in the oven. The same magic from the oven happens in the air fryer as well, in a fraction of the time! Because balsamic vinegar and Brussels sprouts are a match made in heaven, we’ve done our best to create an appetizer or side to remember. They are crispy and have a classic sweet tang that your taste buds will love. If you enjoy this vegan recipe, let us know in the comment section!

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Is fall almost over? Absolutely, but that does not mean that fall produce is gone. You can still enjoy some of the best, and impressively nutritious, seasonal produce with the start of winter on the horizon. This Brussels sprouts salad is a simple blend of colorful, nutrient-dense ingredients. Tossed in a vibrant citrus dressing, this is a salad you don’t want to avoid. Even though the Brussels sprouts are raw, they are thinly shaved, making them easy to eat in their raw form.

You don’t have to bust out your razor to shave the Brussels sprouts for the salad. If you trust your knife skills and don’t mind the cutting, feel free to thinly slice them. If you want to accelerate the process, go ahead and remove the ends, add the Brussels to a food processor, and pulse with the “S” blade until evenly chopped, or shaved. The second method is much quicker and gets a fairly even chop on all of the Brussels. Just make sure that the blade chopped all of them because you don’t want to bite into a raw Brussels sprout by accident.

Brussels sprouts are rich in antioxidants, fiber, vitamin K, and may help regulate blood sugar levels. Although they are the base of the salad, they aren’t the only nutritional superstars of this seasonal salad. Pomegranates and mandarins are high in vitamin C and other antioxidants, and the avocados offer magnesium, potassium, and healthy fats. The citrus dressing not only adds a zesty zing to accentuate the ingredients, but it also provides more healthy fats, vitamins, and minerals. Happy eating!

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Following a low-calorie diet can be difficult if you are filling up on the wrong foods. Educating yourself on which foods have the lowest calories is a great first step, but the next step is finding which of those foods have a lot of fiber. You see, you can eat a lot of low-calorie foods, but they won’t necessarily fill you up. If you eat high-fiber foods, though, you will feel fuller for longer. 

A common trend among low-calorie foods is that they are naturally low in fat and sugar, making them great for weight loss. Taking in fewer calories than you extend is helpful on your weight loss journey. That said you also need fiber-rich foods to feel full and benefit the digestive system. If you are in search of low-calorie, high-fiber foods to incorporate into your weight loss meals and snacks, there are plenty of delicious options. Continue reading to learn about the foods that are readily available.

Beans And Legumes

Cooked legumes, such as lentils, peas, and beans, are full of fiber and low in calories. They provide lots of plant-based protein and are very inexpensive and versatile. According to the U.S. Dietary Guidelines, people should consume at least 1.5 cups of them each week. You can use beans as a meat replacement in burritos or in burgers. Lentils, peas, and chickpeas go great in soups and stews, and you can add veggies as well. Top salads with chickpeas or black beans, and you can always browse the internet for more legume recipe inspiration.

Vegetables

Ideally, you should aim to consume at least 2.5 cups of vegetables every day. Incorporate certain vegetables into smoothies, salads, stir-fries, soups, stews, and other entree options. Roast some Brussels sprouts, grill some green beans or asparagus, or go green with a big bowl of mixed greens, tomatoes, cucumbers, carrots, and more. Most vegetables are low in calories and have lots of water and dietary fiber, making them hydrating, filling options. One cup of boiled Brussels sprouts, for example, contains 56 calories and 3.3 grams of fiber. A 100-gram serving of raw sweet potatoes offers 86 calories and three grams of fiber.

Fruits

A good rule of thumb is to always keep fresh fruit in the house. You can always incorporate fruit into smoothies, on top of yogurt, in salads, desserts, or simply enjoy raw fruit as it is. Fruit usually has 100 calories or less per serving, while also providing lots of vitamins, minerals, fiber, and antioxidants. Take a medium apple, for instance, which offers 95 calories and three grams of fiber. One cup of blueberries contains 84 calories and 3.6 grams of fiber, while a medium pear offers 101 calories and six grams of fiber. And bananas, which everyone should have in their kitchen, offer 89 calories and 2.6 grams of fiber per one medium banana. 

Whole Grains

Packed with fiber, B-vitamins, iron, protein, and other nutrients, whole grains are a great low-calorie addition to your diet. You can incorporate whole grains into breakfast, lunch, dinner, or dessert options. Enjoy oatmeal for breakfast, a quinoa-based Buddha bowl for lunch, and chickpea pasta or wild rice and legumes for dinner. You just have to be careful with how many grains you consume in a day because the calorie content can add up quickly. One cup of oats offers 307 calories, but it also gives you 8.1 grams of fiber. A single serving (about one cup) of quinoa offers 5.1 grams of fiber, 8.1 grams of protein, and 222 calories. Just be careful not to use packaged, pre-made, or microwaveable varieties because they often contain other preservatives, sodium, and added flavors that negate their health properties. 

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A traditional Thanksgiving dinner isn’t the epitome of health. In fact, it is the antithesis of health, and gorging oneself into a food coma is the ultimate goal. The giant spread usually consists of holiday pies and carb-centric sides that are loaded with sugar and fat. But if you want to lighten up the menu this year, we have some great Thanksgiving side dishes that will do the trick. 

It can be scary to divert from the familiar, but sometimes you need to jump into the deep end. You can search for new twists on green bean and sweet potato dishes, for example, and invite new flavors to the party. Feature seasonal produce items like Brussels sprouts or replace potatoes with celeriac, another seasonal produce item. One of the primary things that we encourage you to do is add more greens and refreshing dishes to your Thanksgiving spread. Not only does this increase your vegetable intake, but it also nourishes the body and makes the digestive system happier.

Ahead, you’ll find seven easy and healthy recipes that will go great with your Thanksgiving feast. Not only are they scrumptious, but they are a lot lighter than the traditional sides that accompany the big meal. They include more vegetables, some of which are seasonal, and aim to help you feel lighter on the day. 

Pomegranate, Avocado, & Citrus Brussels Sprouts Salad

Brussels sprouts make a great canvas for the color and flavor of fresh pomegranate arils, creamy avocado, and citrus dressing.

Click here to make the recipe. 

Roasted Brussels Sprouts With Cranberries & Pecans

Making Brussels sprouts taste good can be a challenge, but this recipe will have you craving them every day during the holiday season.

Click here to make the recipe. 

Quick And Simple Roasted Broccolini

This roasted broccolini side dish pairs well with just about every meal. No, seriously, it does and you’ll have to try it to believe us. Simplicity is the name of the game in this recipe!

Click here to make the recipe. 

Rainbow Roasted Carrots

Are you ready to taste the rainbow? Far from Skittles, these herbaceous, roasted rainbow carrots are the perfect Thanksgiving side.

Click here to make the recipe.

Mashed Butternut Squash

You’ve never seen a butternut squash recipe like this one. This mashed butternut squash is creamy, comforting, and the perfect side to accompany any feast.

Click here to make the recipe. 

Quinoa Stuffing With Apple, Sweet Potato, & Hazelnuts

This is a healthy twist on a holiday classic. If you are trying to go gluten-free this Thanksgiving, this is the stuffing recipe you need.

Click here to make the recipe.

Cinnamon Maple Instant Potato Mashed Sweet Potatoes

Get a healthy dose of beta-carotene and complex carbohydrates when you indulge in this dish. The maple syrup enhances the inherent sweetness of the sweet potatoes.

Click here to make the recipe.

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Sustainable eating is all about shopping locally and enjoying the wide variety of seasonal produce. Many of the ingredients in this salad are fall produce items, including Brussels sprouts and pomegranates. The sweet and slightly tart flavor of the pomegranate arils beautifully contrast the bitterness of the shredded Brussels and other greens in this salad. It’s truly a protein-rich salad that also offers beneficial antioxidants, fiber, and healthy fat.

The key thing to remember about adding Brussels sprouts to salads is that you have to shave them or thinly slice them. Once you remove the ends and the wilted outer layers, you can thinly slice them with a knife or shave them on a mandoline. Another method for shredding Brussels sprouts is to add them to a food processor and pulse them a few times. Not only does shredding the Brussels make them more palatable, but it also adds nice texture to the salad.

Now, one addition to this salad that can be unusual if you don’t typically eat it is the shallot. This can be pungent, but that allium flavor you get from onions and shallots accentuates the other ingredients in the salad. To tame the intensity, you can soak the chopped shallot in cold water for about five to 10 minutes. Strain the water before adding the shallot to the salad bowl. It’s truly a unique salad and we hope you enjoy it as much as we do.

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In addition to the changing of leaves and crisper weather, fall brings an assortment of nutritional produce items. Apples and Brussels sprouts are two of the standout produce options that you’ll see more of during the fall season. You may even see Brussels sprouts sold on the stalk, which is actually how they grow. You don’t need to be that fancy and buy those; rather, you can but loose Brussels and choose the apple that you love the most.

For this slaw recipe, you want an apple that has a crisp texture and sweet yet tart flavor profile. Choose the apple you love the most, but we recommend the Honeycrisp apple, which is succulent, crispy, and great for slaws. If you want an apple that’s more sweet, opt for a Fuji apple. Go with the Granny Smith if you enjoy a tarter flavor profile. Your apple doesn’t need to be extremely sweet because you can also add dried cranberries, which contain natural sugars, to this salad if you choose. Just remember to purchase dried cranberries that are free of preservatives and added sugars. Craisins, for example, are high in sugar and preservatives, so they are not cleanse-approved.

Although the slaw ingredients have a balance of bitter, sweet, and slightly sour ingredients, the dressing is what ties it all together. It’s a beautiful dressing that has a bright, citrusy flavor profile. If you want to tame the intensity of the lemon, feel free to add some more agave than what is on the ingredient list. Just start with a little extra because a little goes a long way.

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People know that they should eat their vegetables. In fact, it’s safe to say that most people can’t remember a time without someone telling them to do so. Rightly so, considering vegetables offer fiber, vitamins, minerals, antioxidants, and many other nutrients. With so many vegetables to choose from, though, it can be difficult to know exactly which ones are the best to consume. 

Nutritionists say that the best dietary strategy is to consume a wide variety of fruits, vegetables, legumes, whole grains, and nuts and seeds. Consuming a lot of plant-based foods can enhance your overall health, reducing the risk of heart disease, high cholesterol, obesity, and cancer. The reason that more people don’t consume an assortment of colorful produce items is because it can be difficult to know how to prepare them. That’s what the Internet (and our recipe section) is for! 

Vegetables are very healthy and there are many that stand out from the rest of the pack, in regards to nutrients and health benefits. To help you make healthier decisions, we’ve highlighted some of the most nutritious vegetables you can eat below. If they aren’t already on your grocery list, it’s time to add them!

Asparagus

Asparagus happens to be one of the healthiest vegetables you can eat, but it does make your pee smell. That’s a small price to pay for how many nutrients these green spears offer. Asparagus is rich in fiber, folate, potassium, and vitamins A, K, and B6, in addition to the amino acid asparagine. Together with potassium, asparagine gives asparagus a natural diuretic effect, helping the body get rid of excess water to avoid bloating. 

Green Peas

Sticking with the green theme, green peas are starchy veggies that are rich in complex carbohydrates. One cup of peas contains about nine grams of fiber, nine grams of protein, and vitamins and minerals like thiamine, folate, riboflavin, and vitamins A, C, and K. Due to their high fiber content, peas help support the digestive system by improving gut microbiome. Peas also contain saponins, which are plant compounds that exhibit potent anti-cancer properties.

Sweet Potatoes

Sweet potatoes are naturally sweet, and you can think of them as nature’s candy. They are more nutritionally dense than regular potatoes, and they have a lower glycemic index. That means that they may help to maintain normal blood sugar levels, helping you avoid spikes and crashes. Sweet potatoes are also rich in a variety of nutrients, including vitamins C & B6, beta-carotene, and potassium. 

Collard, Turnip, And Mustard Greens

Collard, turnip, and mustard greens are some of the best sources of vitamins A, K, C and E. They are also rich in folate, iron, magnesium, potassium, and beneficial compounds known as glucosinolates. These compounds exhibit powerful antiviral, anti-inflammatory, and antibacterial properties. Their job is to assist with inactivating carcinogens and preventing metastasis and tumor formation. It’s possible to enjoy all of these in their raw form, but many people prefer cooking them to avoid a bitter flavor profile. 

Garlic

According to historians, garlic has been used as a medicinal plant for millennia. The primary active compound in garlic is allicin, which has a proven ability to help regulate blood sugar and boost heart health. One review of 33 studies found that garlic was able to lower cholesterol levels and improve blood sugar control. A three-month study monitored 90 people, half of whom took 1,600 milligrams of garlic powder per day, while the other half took a placebo. The results showed that the group that took garlic powder experienced significant reductions in blood pressure and triglyceride levels. 

Beets

Beets are excellent sources of fiber, offering 3.5 grams per cup. As mentioned earlier, fiber aids the digestive system and keeps you full for longer. This can decrease the risk of overeating or excess snacking between meals. Fiber may also help to lower LDL (bad) cholesterol levels by preventing its absorption in the digestive tract. Additionally, beets may help lower blood pressure and aid fetal development, due to the folate content. Don’t be afraid to try golden beets or candy cane beets as well!

Brussels Sprouts

Brussels sprouts are naturally rich in kaempferol, an antioxidant that is particularly effective at preventing cell damage. Kaempferol exhibits anti-inflammatory and cancer-fighting properties, which may help protect against disease. Brussels sprouts are sulfuric, meaning they aid in methylation, the body’s biochemical superhighway that down-regulates inflammation. This process helps to open detox pathways for optimal bodily functions. Brussels sprouts may also boost heart health, support regular bowel movements, and regulate blood sugar. 

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It’s very common for people to supplement with vitamins and minerals nowadays. Vitamin C, zinc, vitamin D, omega-3, turmeric, and medicinal mushrooms are common supplements. Another supplement that receives a lot of attention is folic acid, which also exists in fortified foods. It’s the synthesized version of folate, the natural form of vitamin B9, which you can find in a wide variety of natural foods. 

What Is Folate? 

Folate is a water soluble vitamin that encourages proper fetal growth and development, reducing the risk of some common birth defects. It also supports healthy cell division and assists the body with red and white blood cell production. Folate supports DNA and RNA and even helps the body convert carbohydrates into energy. In a nutshell, folate does quite a lot for the body, which is why it’s such an important nutrient. And the great news is that you can get it from many different foods. 

According to the National Institutes of Health (NIH), adults and children over the age of 14 should consume 400 micrograms (mcg) of folate per day. For reference, that’s about 1.5 cups of boiled spinach. Pregnant women should consume 600 mcg of folate each day to encourage healthy fetal development. Learn how to add more folate to your diet by reading about the foods below. 

Asparagus

These healthy spears offer a wide variety of nutrients, including folate. A half-cup of cooked asparagus fulfills 134 mcg of folate, which equates to about 34% of your recommended daily intake (RDI). Asparagus exhibits anti-inflammatory and antibacterial activity, in addition to offering lots of heart-healthy fiber. 

Black-Eyed Peas

Many legumes, including beans, lentils, and black-eyed peas, tend to contain more folate than most other foods. The exact amount of folate varies between legume varieties, but one cup of cooked black-eyed peas contains about 200 mcg. Comparatively, one cup of cooked kidney beans contains 131 mcg. Black-eyed peas are very easy to incorporate into several dishes, but you can always opt for lentils, black beans, or kidney beans if you prefer. 

Leafy Greens

Kale, spinach, Swiss chard, collard greens, and arugula are all examples of leafy greens. Not only are they rich in key vitamins and minerals, but they also exhibit lots of folate. For example, one cup of raw spinach provides 58.2 mcg. Leafy greens are also rich in fiber, magnesium, and vitamins A and K. Several studies found that eating more leafy greens may help reduce inflammation and lower the risk of certain cancers. 

Brussels Sprouts

Just like leafy greens, Brussels sprouts are brimming with health benefits. They contain kaempferol, which is a powerful antioxidant that helps to reduce inflammation and oxidative damage. Unfortunately, many people have a love/hate relationship with Brussels sprouts. For those who enjoy them, a half-cup of cooked Brussels sprouts offers 47 mcg of folate. 

Papaya

This nutrient-dense fruit is known for papain, a proteolytic enzyme that helps break down proteins into peptides (small protein fragments). That’s not all papaya is good for, though. Papaya is an excellent source of vitamins A and C, potassium, antioxidants, and, of course, folate. One cup of papaya contains 53 mcg of folate. One thing to note is that pregnant women should not consume unripe papaya, as it may induce contractions. 

Avocados

When it comes to loading up on omega-3 fatty acids, magnesium, and folate, your go-to source should be avocado. The monounsaturated fatty acids in avocado help to encourage healthier heart and brain function. Additionally, you can satisfy about 21% of your RDI of folate when you eat one-half of a raw avocado. And we all know how easy it is to do that!

Beets

The vibrant color of beets is quite mesmerizing, but it also indicates that they exhibit potent antioxidants. Beets contain nitrates, which are plant compounds that may help reduce blood pressure. The potassium in beets may also help with this process. In addition to providing the body with manganese and vitamin C, beets offer about 148 mcg of folate per one cup. 

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