This free consumer guide was put together to bring attention to and provide information on incorporating brain-healthy foods into the diet. The main message of the guide comes down to “it’s never too early to start taking care of your brain.”

Brain-Healthy Nutrition

Researchers from all of the institutes involved in the cookbook came together to share data, information, and recipes. 

“Eating a brain-healthy diet means including an array of foods–that’s why we’re so excited to partner with these food groups to create this easy-to-use guide,” says Kitty Broihier, MS, RD and Nutrition Advisor for the Wild Blueberry Association of North America. “The Cognition Kitchen guide is a free consumer resource that provides science-based, but simple, information about these brain-healthy foods. Inside the guide, consumers will find a selection of recipes and details on how these four foods help nourish a healthy brain.”

The research decided to be included in the final cookbook and was condensed into 27 pages of healthy, easy-to-make recipes targeted toward anyone who is interested.

The cookbook is not intended to be a final draft. Instead, the researchers note that data and studies reveal new things every day. This means that the cookbook will have to be updated to keep up with new information in order to stay relevant.

Wild Blueberries aka Brain Berries

Research has linked blueberries and cognition since the 1990s and has shown that these tiny blue wonders can improve various measures of cognitive ability for all ages—children, teens, middle-aged adults, and older adults. Much of the focus on cognitive benefits is due to the flavonoid content of the wild berries—particularly the anthocyanins (and by the way, research shows wild blueberries contain more anthocyanins than any other commonly consumed berry in the US diet, including ordinary blueberries).

Brain Healthy Fish

Fish and shellfish are among the only foods naturally rich in a healthy type of omega-3 fat called DHA, which literally builds the brain and helps support brain health throughout the entire lifespan. DHA makes up 97% of the omega-3s in a newborn’s brain and the DHA content of an infant’s brain triples during the first three months of life. Research shows that children of moms who eat seafood 2-3 times each week during pregnancy reach milestones–like climbing stairs, copying sounds, and drinking from a cup–more quickly. The Dietary Guidelines for Americans encourages all children and adults, especially moms-to-be, to eat a variety of seafood—including popular options like salmon, canned tuna, shrimp, tilapia, and crab—at least 2-3 times each week.

Brain-Healthy Tree Nuts

Tree nuts, such as almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts, have been shown to help reduce the risk for chronic diseases such as heart disease and diabetes and may play a positive role in satiety and maintaining healthy body weight. Emerging research is suggesting that long-term nut consumption may also improve cognitive function and help reduce cognitive dysfunction, such as dementia. Oxidative stress is believed to play a major role in brain health. Consuming antioxidant-rich foods, such as nuts, may help protect the brain against the effects of oxidative stress, and ultimately help decrease cognitive decline.

Eggs and Brain Health

Eggs are a naturally nutrient-rich choice providing a good or excellent source of eight essential nutrients, including choline — a nutrient that helps reduce the risk of birth defects and supports brain health throughout the lifespan; however, more than 90% of Americans (including approximately 90% of pregnant women) don’t get enough of this essential nutrient and it’s not found in high quantities in many foods. Fortunately, eggs are one of the most concentrated sources of choline in the American diet. In fact, two large eggs supply more than half the recommended intake for pregnant women and can help them meet their needs.

The new 2020-2025 Dietary Guidelines for Americans specifically recommend nutrient-dense eggs as an important first food for infants and toddlers, as well as for pregnant women and lactating moms. The new Guidelines affirm that eggs — long known to be a vital source of nutrients for people of all ages — provide several key nutrients important for babies during a time in which their brains are most rapidly developing and can contribute to health and well-being during every life stage.

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The theme of this year’s National Nutrition Month is “Fuel for the Future,” with a focus on sustainability.  Wondering what it means to eat sustainably? We’ve got some tips to help you preserve the health of the earth while improving your own health and well-being.

Eating for the Earth

There are multiple ways to eat and shop in a way that supports the environment, including eating more plant-based proteins (while reducing meat consumption), reducing food waste, and buying local produce.

Prioritize Plant-Based Proteins

Especially as grocery costs rise, swapping your beef or poultry for a plant-based protein can cut down on costs, reduce your carbon footprint, and provide some additional health benefits.  Plant-based proteins include foods like beans, legumes, tempeh, tofu, and nuts. Meat production requires significant water and contributes to an increased carbon footprint, but producing plant-based proteins, specifically legumes, has been shown to improve soil health and biodiversity.

Reduce Food Waste

We’ve probably all had the experience of tossing a neglected bag of spinach at the end of the week. If you know you struggle to finish fresh produce, buying frozen and canned produce can be an excellent way to reduce food waste. Other ways to reduce food waste (and food-packing waste) include using creativity with leftovers, buying foods with minimal packaging, and opting for reusable containers and bags over disposable containers.

Buy Local

Buying produce at the farmer’s market (or even growing your own!) is a sustainable option because it cuts down on the amount of transportation – and carbon emissions – needed to get food from the farm to your table.

For more tips on sustainable eating, visit the U.S. Department of Agriculture’s Website.

Health Benefits of Eating Sustainably

Can eating for the environment help you live longer? It’s possible! One study published in JAMA Internal Medicine suggests that eating more plant proteins may lengthen lifespan. Plant-based proteins are generally low in saturated fat and have fiber, which is beneficial for blood sugar management, heart health, digestion. Even for plant-based proteins with fat, like nuts and seeds, these are healthy fats that may benefit cardiovascular health.

Eating fruits and vegetables – whether canned and frozen or fresh from the farmer’s market– are also beneficial for our health. A study published in the Lancet found that a plant-rich diet, including fruits, vegetables, and plant-based proteins, may reduce the risk of cardiovascular disease.  Fruits and vegetables contain fiber, vitamins, antioxidants, and minerals help keep our bodies healthy. Especially in the hot summer months, fruits and vegetables can help with our hydration due to their high water content. When opting for frozen or canned produce, opt for for labels like “no added sugar” and “low sodium”.

Needs some inspiration to start your sustainability journey? Check out these ideas for some nutritious, sustainable meal swaps to fuel your future:

• Black Bean Tacos: replace the beef or ground turkey with low-sodium canned black beans)
• Sweet Potato Chili: swap the beef for an extra can of beans and chopped sweet potato and add extra fresh or frozen veggies like bell peppers, carrots, celery, or whatever you enjoy
• Egg Scramble: swap the eggs for crumbled, firm tofu and season with your favorite herbs and spices. Worried about missing the classic yellow color? Use a dash of turmeric.

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In a recent Systematic Review, breakfast consumers had higher energy intake, fiber intake, and higher consumption of fruits and vegetables than non-breakfast eaters. People who ate regular healthy breakfasts also has lower consumption of soft drinks than those who skipped breakfast.

The most important meal of the day? When it comes to energy, breakfast just might be.

The Importance of Breakfast

The nutrients and energy kids derive from breakfast don’t just enhance their daily performance. Regular breakfast has been associated with overall health and keeping dangerous health conditions at bay, including:

• Cardiovascular disease
• Diabetes
• Obesity

While the optimal caloric/energy intake kids should have with breakfast is still in debate, the issue of eating breakfast or not is non-existent. Children who eat breakfast have better macronutrient distribution, leading to healthy lives and overall performance.

Breakfast is also important by being the first meal after the longest fast of a typical day. Sleeping 8+ hours means no food for 8+ hours. Making sure to have a healthy breakfast after a long period of no eating can get kids refueled and ready for the day.

Eating a Healthy Breakfast & Energy

Kids who ate breakfast regularly showed higher levels of carbohydrate, fiber, and protein intake when compared to breakfast-skippers. Fruit, vegetable, and dairy consumption levels were all found to be higher in the groups of kids who ate regular breakfasts.

Research at Biofortis

Biofortis is dedicated to protecting consumer health throughout the world by delivering a wide range of testing and consultancy services to the food, supplement, and nutrition industries. Biofortis supports this mission in two ways—through clinical trials and sensory and consumer insights testing. We specialize in clinical research targeting foods, ingredients, and dietary supplements that affect body structures, function, and overall health. Contact us with any clinical trial or scientific consulting needs.

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