There is no denying that our diet significantly impacts our physical and mental health. The foods we consume can either boost or hinder our brain function, so it’s essential to pay attention to what we put in our bodies. Here are 10 brain-boosting foods that you should be eating:
Blueberries – One of the first foods to ever earn the title of Superfood, blueberries are packed with antioxidants that protect the brain from oxidative stress and inflammation. They also contain a compound called anthocyanin, which has been shown to improve cognitive function and memory.
Fatty Fish – Fatty fish, such as salmon, sardines, and mackerel, are rich in omega-3 fatty acids essential for brain health. Omega-3s can improve memory, focus, and mood and are linked to a reduced risk of dementia and Alzheimer’s disease.
Dark Chocolate – Dark chocolate contains flavonoids that can improve blood flow to the brain and stimulate the growth of new brain cells. It can also boost mood and reduce stress levels.
Turmeric – Turmeric is a spice that contains curcumin, a compound that has anti-inflammatory and antioxidant properties. Curcumin has been shown to improve memory and cognitive function in older adults.
Nuts and Seeds – Nuts and seeds are rich in vitamin E, an antioxidant that protects the brain from damage. They also contain healthy fats and protein, which can provide sustained energy and improve cognitive function.
Broccoli – Broccoli is rich in vitamin K, which has been shown to improve cognitive processing speed. It also contains compounds called glucosinolates, which have anti-inflammatory properties that can protect the brain from damage.
Eggs – Eggs are a great source of choline, a nutrient that is essential for brain function. Choline has been shown to improve memory and cognitive function.
Avocado – Avocado is rich in monounsaturated fats, which can improve blood flow to the brain and reduce the risk of cognitive decline. It also contains vitamin K and folate, two nutrients that are important for brain health.
Beets – Beets are high in nitrates, which can improve blood flow to the brain and improve cognitive function. They also contain antioxidants that protect the brain from damage.
Leafy Greens – Leafy greens, such as spinach, kale, and collard greens, are packed with nutrients that are essential for brain health, including folate, vitamin K, and antioxidants.
Other foods to consider for brain health include Sage, Cinnamon, Hemp Seeds, and Sweet Potatoes!
I created a smoothie that includes as many of these brain-boosting foods as possible while still tasting great! More brain-boosting recipes are planned for the blog, and I will update this post as often as I can, but for now, Check out this smoothie!!!
Incorporating these brain-boosting foods into your diet can help improve your cognitive function, memory, and focus. Try adding blueberries to your breakfast smoothie, snacking on nuts and seeds in the afternoon, and including fatty fish in your weekly meal plan. Your brain (and body) will thank you!
Let’s talk about the unsung hero of clean eating: the smoothie. It’s fast, it’s easy, and when done right, it can pack in more nutrients than most full meals. This chocolate smoothie doesn’t just taste like dessert—it’s also stacked with brain-boosting ingredients to support focus, memory, and mood.
Whether you sip it for breakfast, crush it post-workout, or blend it up as your clean mid-day chocolate fix, this one’s got you covered.
🧠 Why This Chocolate Smoothie Is Brain Food Disguised as Dessert
So, what makes this smoothie next-level? Let’s break it down ingredient by ingredient, because each one plays a major role in how you think, feel, and function.
🥬 First up: Spinach
Don’t let the color throw you off—you won’t taste it. Spinach brings vitamin K, folate, and antioxidants to the table. Together, these help support long-term brain health and cognitive performance.
🫐 Next: Blueberries
These little guys are bursting with anthocyanins, a powerful antioxidant shown to improve memory and mental clarity. In short, they’re tiny but mighty.
🥑 Now for the Avocado
Avocado adds creamy texture and heart-healthy monounsaturated fats. These fats boost blood flow to the brain and help reduce the risk of cognitive decline. Plus, it adds vitamin K and folate for bonus brain support.
🌱 Don’t Skip the Chia Seeds
Even though they’re small, chia seeds are a big deal. They’re rich in omega-3 fatty acids—key players in improving focus, mood, and memory.
🥄 Let’s Talk Almond Butter
Here’s where things get extra delicious. Almond butter adds healthy fats, a boost of protein, and vitamin E—an antioxidant linked to sharper thinking and long-term brain function.
🍌 Then Comes the Banana
Bananas bring natural sweetness, but they also deliver vitamin B6. This nutrient supports the production of neurotransmitters like serotonin and dopamine—both essential for mood and focus.
🍫 Don’t Forget the Cacao
This is the star of the show. Cacao powder gives you that deep chocolate flavor and delivers flavonoids that increase blood flow to the brain, improve mood, and may even stimulate the growth of new brain cells.
🍯 Finally, a Drizzle of Honey
Honey ties it all together with a natural sweetness that provides quick energy—without the crash. Plus, it supports overall brain function.
🍫 How to Make This Brain-Boosting Chocolate Smoothie
This recipe is as simple as it gets, which makes it perfect for busy mornings or post-workout recovery.
Ingredients:
1 handful fresh spinach
½ ripe banana
¼ avocado
½ cup blueberries
1 tbsp chia seeds
1 tbsp almond butter
1 tbsp cacao powder
1 tsp honey
1 cup almond milk (or your preferred milk)
Ice (optional, for texture)
Instructions: Simply toss everything in your blender and blend until smooth. That’s it. Pour it into your favorite cup, and enjoy a chocolate smoothie that’s actually doing something good for your brain.
📖 This Recipe (and So Many More) Are in Eat Clean 21
This isn’t just a one-off good idea—it’s part of the Eat Clean 21 reset. My 21-day guide is loaded with clean, flavorful meals like this that don’t feel like a punishment.
Combine all of the ingredients in a high-power blender and blend until creamy.
1 Cup of Spinach, 1/2 Cup of Blueberries, 1/2 Cup Frozen Avocado, 1 Cup of Almond Milk, 1 tbsp Chia Seeds, 1 tbsp almond butter, 1 frozen banana, 1 tbsp raw cacao powder, 1 tbsp raw and unfiltered honey
If this recipe gave you life—or at least gave your brain a boost—sharing it helps me keep doing what I do! 📌 Pin it, send it to your gym buddy, or post it to your stories. Every share helps grow this blog and spread the clean-eating gospel, one chocolatey sip at a time.
This turkey meatloaf packs a punch with lean protein and essential nutrients, making it a weeknight staple and a serious crowd-pleaser.
Let’s Talk Protein for a Sec
Protein does more than help you “tone up.” It’s absolutely crucial for building and repairing tissues, supporting brain health, and keeping your mood and energy levels balanced. Why? Because amino acids (the building blocks of protein) help produce neurotransmitters—the messengers in your brain that keep everything running smoothly.
Here’s the problem: a lot of adults don’t get enough protein, especially those following trendy diets or cutting entire food groups.
That’s where this turkey meatloaf from Eat Clean 21 comes in. It’s made with two pounds of lean ground turkey, giving your brain and body the amino acids they need to fire on all cylinders.
🥕 It’s Not Just Protein—It’s Packed With Veggie Power, Too
This meatloaf is loaded with flavor and nutrients thanks to a dream team of garlic, onion, celery, and bell pepper. Here’s what each one brings to the table:
🧄 Garlic
Rich in vitamin C, B6, and manganese, garlic also delivers sulfur compounds that fight inflammation and act as antioxidants.
🧅 Onion
High in vitamin C, B6, and folate—and packed with quercetin, a flavonoid that calms inflammation and supports immunity.
🌿 Celery
Celery adds vitamin K, vitamin C, and potassium to the mix. Plus, it contains plant compounds that help protect against chronic disease.
🌶️ Bell Pepper
Loaded with vitamin C, vitamin A, and potassium, bell peppers bring brightness and antioxidants like carotenoids and flavonoids.
Toss in some ancient sea salt and a splash of coconut aminos, and now you’ve got a flavor-packed, nutrient-dense meatloaf that actually tastes amazing.
👩🍳 How to Make It
No complicated steps. No weird ingredients. Just simple, nourishing food.
That’s it. Boom. Dinner is served—and it’s healthy, satisfying, and so easy.
✨ Find This Recipe (and So Many More) in Eat Clean 21
Yes, this recipe is straight from my 21-day clean eating detox, Eat Clean 21.
Before you roll your eyes at “another diet book,” hear me out—this one’s different. No calorie-counting. No starvation. Just real, whole food that fuels your body and actually tastes good.
If you’re ready to feel better, think clearer, and ditch the food guilt, this is the place to start.
This turkey meatloaf packs a punch with lean protein and essential nutrients, making it a family favorite and a weeknight staple! Featured in Eat Clean 21 By Jessica Carrier
On Tuesday night, I attended a peaceful yoga and meditation class led by Amanda Rush. The class was in celebration of the spring equinox—but one thing Amanda said caught me completely off guard.
She referred to spring equinox as the new year.
At first, I felt confused. Because like most of us, I already “started fresh” in January. New year, new me! Right? Only for life to quickly throw hands and knock me back on my ass by mid-month. Sound familiar?
But her words stuck with me. A seed of curiosity planted itself in my brain and started to grow. Could spring really be the true beginning?
So, naturally, I went down a two-day research rabbit hole—reading everything from the history of the calendar to astrological and lunar new years.
Spoiler alert: I found some things that made a whole lot of sense.
The Truth About Spring and the New Year
Turns out, the spring equinox marks the beginning of the astrological new year. And before the Julian calendar threw everything into chaos, March 25th was the start of the new year.
That actually tracks. Spring is the season of blooming, rebirth, fresh starts—everything in nature begins again. So why do we try to force brand-new routines and resolutions in the dead of winter, when the world outside is cold, dark, and mostly asleep?
Oh, right. A Roman emperor was superstitious about numbers and decided to shuffle the whole damn calendar. Thanks for that, bro.
Apparently, January was named after Janus, the Roman god of beginnings. Cute concept. But I don’t know about you—when I look outside in January (from the Midwest), I don’t see anything beginning. I see frostbite.
So maybe that’s why we all fail our “new year, new me” goals. Because nothing around us is aligned with change. Everything is still sleeping.
Maybe It Was Working After All
After the spring equinox class, I felt inspired. Intentions were set.
Hours later, I found myself crying on my bedroom floor. And I mean ugly crying. Full-blown breakdown.
At first, I thought, “Well… that meditation clearly didn’t work.”
But then it hit me. I didn’t have depression. It wasn’t a breakdown. This was a release. A full-body, soul-cleansing purge of all the heavy stuff I’d been carrying for far too long.
It was unlike anything I’d experienced before. Not your usual “have a cry and move on” moment. This was a spring cleaning for my spirit. And once I got through the messy part, I felt different. Lighter. Hopeful. Clean.
My throat hurt, eyes were swollen, and head was pounding. But my mind was finally quiet.
For once, I didn’t fake it. I asked for healing, and let it happen.
What If Spring Is the Real Reset?
What if we started aligning our personal growth with the rhythms of nature? If we ditched January pressure, and welcomed new intentions with the spring equinox—when the earth is also starting fresh?
Imagine this: spring rolls in, and instead of scrambling to overhaul your life in the middle of winter, you gently shed the old. You make room for the new. We all plant seeds for the version of us that’s ready to bloom.
It sounds simple, but it’s radical.
Want to clean up your diet? Reorganize your space? Get back to the gym? Let go of trauma you’ve been stuffing down for years?
Forget January.
The time is now.
Don’t beat yourself up if your New Year’s goals already fizzled out. The universe wasn’t even ready for them yet. But now? Now the soil is fertile. It is your time to rise with everything else coming to life.
I’m celebrating mine with the spring equinox—and I’m taking the goldfish, too. (Jerry Maguire reference for the real ones.)
Want a Clean Body to Match That Clean Slate?
If you’re feeling the urge to hit reset inside and out, I just so happen to have created a full nutritional cleanse program that pairs perfectly with this season of rebirth.
My book is called Eat Clean 21 and you can grab it on Amazon. It’s a 21-day real food detox with meal plans, recipes, and motivation to get your body as refreshed as your mindset.
You don’t have to fight any of this alone. Whether it’s asking the universe, attending meditation, seeking energy healing, or working with a therapist—get the support you need.
And if you’re in a mental health crisis, don’t wait. Reach out immediately. Call 911 or text 741741 for confidential support.
Please Share This Post
If this message hit home for you, share it with a friend, pin it, or post it. Every click helps this blog grow—and maybe it helps someone else finally feel seen, supported, and ready to begin again.
This Mediterranean Tuna Salad was a crowd favorite when I ran my meal prep business—and it’s nothing like the bland, mayo-loaded version you’re probably picturing. Instead, this version is Greek-inspired, bursting with flavor, and packed with brain-boosting nutrients.
Even better? It takes just minutes to prep and tastes even more incredible the next day.
This salad plays well in pretty much any setting. You can…
Serve it in a lettuce wrap
Pile it onto toast or into a sandwich
Scoop it up with crackers
Or just grab a spoon and dive in
Either way, it’s fast, filling, and full of flavor.
🛒 Here’s What You’ll Need
Let’s go over what makes this salad so next-level. These ingredients bring texture, brightness, and serious nutrition to the table.
4 cans albacore tuna, drained
1 can quartered artichoke hearts, drained and trimmed
½ red bell pepper, chopped
¾ cup Greek olives, halved
½ small red onion, chopped
¼ cup fresh parsley, chopped
1 Tbsp partially dried basil
2 cloves garlic, finely chopped
1 tsp dried oregano
Juice of 1 lemon
1 tomato, sliced
½ cup mayo
¼ tsp fine sea salt
¼ tsp ground black pepper
🌿 Let’s Talk About Artichokes (Because They Deserve the Spotlight)
Artichokes don’t always get the love they deserve—but they’re nutritional powerhouses. One medium artichoke delivers around 7 grams of fiber. That’s a big deal for digestion, blood sugar regulation, and overall gut health.
Not only that, they’re packed with vitamins C and K, plus essential minerals like magnesium, potassium, phosphorus, and iron.
Historically, artichokes have been used in Mediterranean cultures for their healing benefits. In fact, some studies suggest they support liver function, reduce inflammation, and help regulate cholesterol. All that, and they taste amazing too? Yes, please.
👩🍳 Here’s How to Make It
This recipe is basically foolproof. Just follow these three steps:
Combine all the ingredients in a large mixing bowl.
Stir until everything is evenly coated and well mixed.
Either serve it right away or refrigerate it for later.
Pro tip: Let it chill overnight. When the flavors have time to mingle, everything gets even more delicious.
1canquartered artichoke heartsdrain and remove hard parts
½red bell pepperchopped
3/4cupgreek oliveshalved
½small red onionchopped
¼cupfresh parsleychopped
1Tbsppartially dried basil
2clovesgarlicfinely chopped
1tspdried oregano
lemonjuiced
1tomatosliced
½cupmayo
¼teaspoonfine sea salt
¼teaspoonground black pepper
Get Recipe Ingredients
Instructions
In a large bowl, combine all ingredients and gently fold together until well combined.
Serve on gluten-free pita cut in half (1/2 cup of tuna salad in each half) with a slice of tomato and 1/4 romaine lettuce leaf in each half. You can also serve it wrapped in lettuce instead of the pita.
This one’s straight from my clean eating reset book, Eat Clean 21. And no—it’s not one of those restrictive programs.
Instead of obsessing over calories, it focuses on real, nourishing food that gives your body what it actually needs. If you’re ready to ditch the food guilt and fuel up with purpose…
If this recipe made your lunch 100x better—share the love! 📌 Pin it, post it, or text it to someone who could use a new go-to. Every share helps my little blog grow, and I truly appreciate your support.
