Back to School Brain Boosting Foods

My monthly nutrition segment on KUTV’s Fresh Living focused on healthy foods for boosting brain function in these “back to school” weeks…

The brain basically needs 3 things to function at it’s best:

  • Healthy nerve cells (neurons)
  • Healthy carbs and glucose control
  • Healthy blood flow

Make sure you have meals and snacks that deliver specific nutrients such as:

  • Omega-3’s – brain cell growth
  • Flavonoids – blood flow and neurotransmitter balance
  • Slow carbs and Fiber – blood sugar control


  • Rainbow Omelette with Omega3 cage-free Eggs (choline and lutein), Brightly colored veggies (red tomatoes, green/yellow peppers)
  • Whole grain toast (fiber)
  • Oatmeal (“slow-carbs” with fiber and B-vitamins)
  • Berries (flavonoids)
  • Scoop of whey protein (blood sugar control)
  • Splash of half & half (blood sugar control)


  • PB & Banana sandwich (Not Pizza!) with Nut Butter (vitamin E), Banana (fiber – blood sugar), Whole grain bread (fiber)
  • Tuna sandwich with Tuna in oil (omega-3, protein), small amount of mayo with Sriracha, Turmeric (anti-Alzheimers and anti-diabetes)


  • Salmon (omega 3s and astaxanthin) – cooked in Malaysian Red palm oil, sweet potatoes (amylopectin and beta-carotene) and Kale (or any other green – for fiber and B-vitamins)
  • Beef and Bean Burrito with Beef (zinc, iron, B12), Black Beans (fiber, polyphenols, B-vitamins), Guacamole (monounsaturated fats) and Salsa (lycopene)


  • Nuts (almonds, walnuts, cashews, peanuts)
  • Dried blueberries
  • Dark chocolate pieces
  • Berries

Brain Boosting Smoothie

  • 1 cup milk (or coconut/almond)
  • handful frozen berries
  • 1 scoop protein powder (whey)
  • 100mg Suntheanine (L-theanine)
  • 50mg Enzogenol (NZ pine bark extract)
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