As a health coach for Harbor Health, I work alongside clients in setting and reaching goals that often concern nutrition. No matter their age, I remind them that what they eat truly matters when fueling their brains. Certain nutrients help build brain health as young people learn, think, and grow. Even after our brains are fully developed, it's important to continue prioritizing brain-boosting foods for long-term brain health. Here are some of my brain-boosting and time-saving food ideas:

Breakfast Ideas:

Eggs contain B vitamins and choline which can support brain function and development and may assist with recall and memory.

• Freezer-Friendly Breakfast Burritos (Add meat, vegetables, beans, and cheese to scrambled eggs in a tortilla. Freeze. Thaw and heat in the morning.)

Oats and Whole Grains contain B vitamins that may help improve concentration and focus.

• Make Ahead Oat Muffins (Freeze. Thaw, grab, and go.)
• Apple Overnight Oats (Make the night before to save time in the morning.)

Lunch and Snack Ideas:

Seeds and nut butters contain vitamin E and zinc that may help improve accuracy and reaction time.

• Homemade Nuts & Seeds Granola (Toss into a lunch box or grab for a snack.)
• Pumpkin Seeds - (Grab a handful to possibly enhance memory and boost mood.)

Lean meats contain vitamins B6, B3, and choline which may help maintain focus.

• Use low-fat turkey meat and cheese slices to make homemade roll ups. (Add vegetables and whole grains for a balanced meal on the go.)

Dinner Ideas:

Oily fish contains omega-3 fatty acids important for developing brains and healthy brain function.

• Try tuna, sardines, salmon, herring, or mackerel. Green leafy vegetables contain vitamin B and fiber to boost cognitive function and protect the brain.
• Try all types of lettuce, cabbage, bok choy, turnip greens, and broccoli.

Beans contain omega-3 fatty acids that may help regulate neurotransmitters that keep the brain alert and sharp for concentration. Iron helps transport oxygen to the brain and antioxidants protect brain cells from inflammation.

• Try black beans, chickpeas, soybeans, and kidney beans.

(Combine all three brain-boosting dinner foods into a meal containing salmon burgers, broccoli, and black beans.)

As you make choices about foods to fuel your body, remember to include some brain-boosting foods. They are a vital part of your nutrition plan and may help keep your brain working at its best in every stage of life.

Here’s what’s different at Harbor Health: when you work with one of our primary care clinicians, there’s a good chance that you’ll also be surrounded by other health experts who help you on your journey. Your team might include specialists, nurses, and health coaches like myself. Reach out to us at 855-481-8375 or make an appointment here.