Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs.

On a deadline? Need to rally? Avoid the soda, vending machine snacks and tempting Starbucks pastries and go for these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.

20 foods that will supercharge your brain:

1. Avocado

Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.

Green it: you don’t need to buy an organic avocado – conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.

2. Blueberries

These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.

Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.

3. Wild Salmon

Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.

Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.

4. Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren’t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts…maybe that’s because peanuts are not actually a nut! They’re still much better than a candy bar, however.

Green it: try to choose organic, raw nuts, and if you can’t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.

5. Seeds

Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.

6. Coffee

Thine eyes do not deceive (even if you are in the midst of a sugar crash). Coffee is good for your brain. Did you know coffee actually contains fiber? That’s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.

The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily – we are talking about supercharging here. Just please don’t go ruining a good thing by loading it up with sugar! Espresso beans are actually a phenomenally healthy snack, by the way.

Green it: brew yourself some fair-trade organic coffee to benefit both the planet and the workers who grow your beans. Use a thermos instead of a throwaway cup.

7. Oatmeal

Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3′s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.

Green it: the healthiest oatmeal is the real, steel-cut deal. Steer clear of those little microwavable packets that are loaded with sugar. All that packaging isn’t very green.

8. Beans

One more for carb-lovers. (The brain uses about 20% of your carbohydrate intake and it likes a consistent supply.) Beans are truly an amazing food that is sadly overlooked. They’re humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they’re ridiculously cheap. An entire bag of beans usually costs only a few dollars and will provide many meals. Beans provide a steady, slow release of glucose to your brain – which means energy all day without the sugar crash. Don’t go eating a whole platter of frijoles, though – just 1/4 of a cup is fine.

Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.

9. Pomegranate

Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.

Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can’t get this fruit.

10. Brown Rice

Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.

Green it: don’t buy the excessively-packaged “boil in a bag” rice packets. Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week.

11. Tea

You have to brew tea fresh or you won’t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.

Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.

12. Chocolate

Things are looking increasingly better for chocolate. It’s got brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you’ll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)

Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.

13. Oysters

Oysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood! Not all shellfish are good for you but oysters are a sure bet.

Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!

14. Olive Oil

Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.

One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6 fats. Even saturated fat is safer than Omega 6′s.

Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.

Green it: look for organic, local, or farmers’ market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health.

15. Tuna

In addition to being another rich source of Omega-3′s, tuna, particularly yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your “feel good” hormones along with serotonin).

My personal cocktail: SAMe (nature’s happiness molecule) and a mega-dose of B-complex keeps me humming even when I’ve got a mountain of work to do. Which, like you, is all the time.

Green it: only eat tuna from sustainable fisheries, and if you’re looking for a B6 source that is vegetarian, opt for a banana, which contains a third of your day’s requirement (tuna offers nearly 60%).

16. Garlic

Garlic – the fresher the better – is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.

Avoid: I know it makes life easier, but don’t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.

Green it: just choose organic, and go for local if you can get it.

17. Eggs

Eggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood. You really needn’t worry about the overblown cholesterol fears. (I have quite a bit to say on this topic but I’ll restrain myself for once.)

Green it: choose organic, free range, vegetarian fed eggs.

18. Green Leafy Vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa – whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.

Green it: choose organic, and shop at your farmers’ market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.

19. Tomatoes

Go figure, but tomatoes don’t usually make the brain-boosting food lists. (Thank goodness I found the one that did so I’m not the only one.) Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. You have to cook tomatoes to get the lycopene – take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren’t in season. You’ll know when that is – the tomatoes will be pale, tasteless, and pithy.

20. Cacao nibs

That’s right, I’m putting chocolate on this list twice. My boyfriend knows I need it. I eat chocolate or cacao nibs daily and I think you might want to consider it, too. Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries. My girlfriends and I like to mix cacao nibs with frozen blueberries and a generous splash of organic heavy cream while we watch really bad television on Sunday nights.

Green it: as long as it’s fair trade and organic, it’s green.

Things that drain your brain:

Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they’re terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. If you can’t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.

Nicotine constricts blood flow to the brain, so while it may “soothe” jittery nerves, smoking will actally reduce your brain function severely – and the effects are cumulative.

A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Vita Search
Public Library of Science
PubMed

– with additional reporting by Sarah Irani

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original post can be found here.

Image: haydnseek

The more I learn about Monsanto and its seed patenting, genetic modifying and monopolistic tendencies, the more I worry about where our food supply is headed. As such, I eagerly accepted my friend’s invitation to visit the Baker Creek Heirloom Seed Bank in Petaluma.

The Seed Bank is fittingly located in a beautiful historic 1920′s building in downtown Petaluma that previously housed a Sonoma County branch of Bank of America. The high vaulted ceilings make idyllic browsing amongst the rows and rows of seeds.

Perhaps most impressive were the number of varieties of cucumbers and eggplants. Amazing when you consider the typical grocery offers one, maybe two varieties of each vegetable at most. Here they housed over 30 varieties of cucumbers alone, such as the Hmong Red, Parisian Pickling or one of our favorites, the Jaune Dickfleischige.

And eggplants! With over 40 varieties of eggplants, I was astounded to learn that eggplants come in all shapes and sizes, and often resemble tomatoes. Biodiversity, represent!

All and all, the Seed Bank offers over 1400 varieties of seeds. In addition to vegetables, they offer a large swathe of flower and herb seeds, as well as gifty-type products such as pickles, aprons and postcards, or more utilitarian items in the form of gardening tools or “how-to” books.

Luckily, many other heirloom seed companies exist throughout the country. My mother raves about the Seed Savers Exchange in Decorah, Iowa and many offer mail-order. I highly recommend jumping on the heirloom seed bandwagon when planting this spring season. You too could grow Chioggia Beets and Purple Podded Pole Beans!

“Are you worried about the economy? If so, pay close attention, because in an economic meltdown, non-hybrid seeds could become more valuable than even silver and gold.”

That almost makes sense…until you discover these words came out of the mouth of a pitchman selling $150 packages of seeds in between Glenn Beck’s inveterate weeping about socialism-fascism-Nazism-[insert ism of choice]ism and Hawaiian birth certificates, and things take a turn for creepy.

Fear is a powerful motivator, and when millions of people across the country are waiting for Armageddon, advertising a “Survival Seed Bank” on the Glenn Beck show could be a slick business move.

The Survival Seed Bank website pushes the fear even further: “You don’t have to be an Old Testament prophet to see what’s going on all around us. As the meltdown progresses, one of the first things to be affected will be our nation’s food supply. Expect soaring prices along with moderate to severe shortages by spring. If you don’t have the ability to grow your own food next year, your life may be in danger.”

And yet – when you peel away the layers of paranoia and b.s., what this comes down to is motivating people to take control of their own food supply. In that sense, “˜crisis gardens’ aren’t all that different from the green movement that encourages one to grow whatever food one can at home. While the bogeyman for Glenn Beck viewers is a liberalism-delivered (I think that’s the right ism) apocalypse, for us it’s mammoth corporations destroying the environment while shoveling toxic Franken-food into our mouths.

The key here is for people not to hoard seeds until that fabled day when the sky falls, but to actually plant them. We can all benefit from the pleasure of eating more fresh-from-the-garden foods that don’t have to travel further than a few yards to our plates. Plant heirloom seeds, gather the seeds produced by those crops every season, and you’ll have more than enough to tuck some away for a rainy day.

You’ll be better off selecting your own heirloom seeds from a source like the Seed Savers Exchange than funding a Glenn Beck advertiser, but even the Survivalist Seed Bank sells heirloom varieties.

Image: OakleyOriginals

Organic, textural and highly ornamental, cabbage is an ideal crop to plant in your garden during those fall and winter months when falling leaves can be the only color abundant in the garden.

Planting rows of the cabbage was a great solution for my own raised veggie bed (below), which is very challenging to maintain this time of year. I long for pumpkins but we never seem to get them going in time.

A garden designer friend suggested the purple, low-water use option of the Cruciferea family (from the same family as cauliflower, broccoli, kale, collards and Brussels Sprouts) as a way to fill in the blank bed.

I love how they look, rather modern and clean as a design feature, plus, they actually like living in my San Francisco yard (not one has complained about the morning fog).

As a cool season crop with color that can be enhanced by cold weather, they can tolerate chillier temperatures of nearly 32 degrees, according to Vegetable Garden Suite 101. You can keep them as a lovely design feature, or cook them in a variety of dishes, from savory soups to simple steamed side dishes and  wonderful, healthy slaws.

Still, many prefer ornamental cabbage and kale as low water use plants rather than food, finding other members of the family of plants are much more tasty as food crops.

Apparently, the cabbage originated as a wild crop along the Mediterranean and Western Europe where it was used medicinally, and was one of the first Cruciferea crops to be domesticated some 2,000 years ago. Part of the popularity is the fact ornamental varieties need virtually no maintenance.

There are many sites for buying the flowering cabbage seeds, including Park Seed and  Neseed, or you can find them at a local nursery that deals in organic plants.

Park Seed recommends starting the seeds indoors and covering them very lightly before transplanting when the leaves begin to shoot.  The color evolves around 3 1/2 months from sowing to form a rosette of colorful leaves with cream rose, pink and purple shades, 10 inches high and 12 inches wide. To dig up hints and growing rich and ruffly cabbage as borders or in containers, visit Garden Blaze.

Tell them Peter Rabbit sent you!

Main Image: Raelene G

Image One: Luanne Bradley

Image Two: Garden Blaze