What you eat matters.

Yet, for many of us this is a secondary thought.

The right foods can fuel your brain like nothing else.

In the world of shakes, pills, and potions, the best medicine is often just a food store away.

If you want to unlock a secret weapon for better focus, sharper memory, and faster thinking, then choose the right nutrients.

I spent years trying to figure out the right foods to be smarter, have more energy, and be more focused.

I failed for years.

Peeling back the layers of nutrition and their rules cost me years of my life...

But it was a price I was willing to pay.

I had struggled with my health and trying to heal my body using traditional and alternative methods.

I had to little to no success...

Until, I came across nutritional therapy.

I started to learn about food combinations. The right doses. The right foods. How to eat optimally for radical health.

It blew me away.

I had heard the quote that 'food is medicine' for years.

But I started to change my perspective on food once I discovered how powerful certain foods were.

Today's letter is a deep dive into the world of plant-based nutrition.

You'll learn how to overcome confusion and overwhelm regarding the best foods to eat.

You'll leave confident after reading this letter on the top ten foods to fuel your brainpower.

Let's dive into the research.

1. Blueberries: Small But Mighty Brain Boosters

Blueberries are loaded with flavonoids, a type of antioxidant that has been shown to improve memory and slow down cognitive aging.

A study published in the Annals of Neurology found that regular blueberry consumption was associated with better brain function, specifically in areas like memory and learning.

Blueberries also reduce oxidative stress in the brain, which helps protect neurons and improve communication between brain cells.

This can lead to quicker thinking, faster recall, and more mental clarity.

How to eat them: Try adding a handful of blueberries to oatmeal, smoothies, or even as a fresh snack throughout the day.

I start my day with A.W.'s Heavy Detox Smoothie and use wild blueberries for the extra punch of nutrition.

 ​Here's the recipe​ if you'd like to try.

2. Walnuts: Powerhouses for Cognitive Health

Walnuts are rich in DHA, a crucial omega-3 fatty acid essential for brain health.

DHA is particularly important for maintaining brain structure and function.

A 2015 study in The Journal of Nutrition, Health & Aging linked regular walnut consumption to improved cognitive function, suggesting that this brain-shaped nut is more than just a snack.

In addition to DHA, walnuts contain antioxidants and polyphenols that protect brain cells from damage and help reduce inflammation, both of which are important for long-term brain health.

How to eat them: Sprinkle walnuts on salads, add to smoothies, or enjoy a small handful as a brain-boosting snack.

3. Turmeric: The Golden Spice for Mental Clarity

Turmeric’s active ingredient, curcumin, is known for its powerful anti-inflammatory and antioxidant properties.

Research published in the American Journal of Geriatric Psychiatry demonstrated that regular curcumin intake can improve memory and attention, especially in older adults.

Turmeric also supports the production of new brain cells, enhancing neurogenesis, which is key for sustained cognitive performance.

Turmeric isn’t just a spice—it’s brain food.

It's that powerful.

It helps improve mood, reduces symptoms of anxiety, and boosts overall mental clarity, making it a powerful ally for anyone aiming to stay sharp.

How to use it: Stir turmeric into a golden latte, mix it into roasted vegetables, or add a pinch to soups and stews for a rich, earthy flavor.

I personally love my tumeric latte we have every few weeks (note to self: need to make this more often).

4. Leafy Greens: Nutrient-Dense Fuel for Your Mind

 

Dark, leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants essential for brain health.

Vitamin K, lutein, and folate are particularly potent for slowing cognitive decline.

A study from Neurology found that individuals who consumed one or more servings of leafy greens daily had slower cognitive aging.

The high levels of antioxidants in these greens also protect brain cells from free radical damage, which helps you maintain mental clarity, focus, and recall.

The takeaway?

If you want brain health for a long time, leafy greens are going to be your friends.

They'll protect you like no other food.

Maybe mom was right about eating your veggies after all...

How to eat them: Add a handful of greens to smoothies, salads, or sautéed veggie bowls to ensure you’re getting these brain-protecting benefits every day.

5. Pumpkin Seeds: Tiny Seeds with Big Brain Benefits

Pumpkin seeds might be small, but they pack a serious punch when it comes to brain health.

They’re loaded with magnesium, iron, zinc, and copper—four minerals essential for cognitive function.

Zinc is key for nerve signaling, while magnesium supports calmness and stress regulation.

Iron and copper help with memory and prevent cognitive decline.

Pumpkin seeds also contain tryptophan, a precursor to serotonin, which can help stabilize your mood and boost mental well-being.

How to use them: Sprinkle pumpkin seeds on top of salads, add to trail mixes, or blend them into sauces for an extra nutritional boost.

I like to add these to my smoothies or oatmeal bowls whenever I have the chance.

6. Avocados: Healthy Fats for Focus and Clarity

Avocados are rich in monounsaturated fats, which are essential for healthy blood flow, particularly to the brain.

Healthy fats are crucial for maintaining mental clarity, and avocados are also packed with folate, which has been linked to improved memory and cognitive performance.

Beyond fats, avocados contain potassium and vitamin K, both of which support overall brain health by reducing inflammation and protecting neurons from damage.

Another cool fun fact is that avocados are the closest food to breast milk due to their perfect combination of trace minerals, vitamins, healthy carbs, and healthy fats.

They're a powerhouse food.

They're also delicious for salads and drum roll...

...

Smoothies too!

How to eat them: Mash avocado onto toast, blend into a smoothie for creaminess, or slice onto salads for a nourishing boost of brain-friendly fats.

7. Oranges: Citrus Power for Cognitive Longevity

Oranges are renowned for their high vitamin C content, which is more than just an immune booster.

Vitamin C is crucial for mental sharpness, and studies, including one from Frontiers in Aging Neuroscience, link high vitamin C intake to better memory, reasoning, and problem-solving skills.

Vitamin C is also a powerful antioxidant, protecting the brain from free radicals and supporting neurotransmitter function, which can enhance mental focus and reduce fatigue.

Oranges are also portable with built in protection.

This makes it easy to take them on the go with you.

You can't eat too many oranges especially with so many pathogens on the hunt for humans these days.

How to eat them: Snack on fresh orange slices, add them to salads, or drink freshly squeezed orange juice for a refreshing, brain-boosting treat.

8. Broccoli: The Cruciferous Protector of Brain Health

Broccoli is loaded with sulforaphane, a compound with strong neuroprotective properties.

Sulforaphane supports the brain’s detoxification pathways, helping it clear out potentially harmful substances.

Broccoli also contains high levels of vitamin K and choline, both essential for memory and cognitive resilience.

A study from Molecular Nutrition & Food Research highlighted sulforaphane’s ability to protect neurons from oxidative stress, which helps preserve brain health over the long term.

Broccoli also can be eaten in so many different ways.

Steamed. Baked. Cooked. Roasted.

You name it, broccoli is a versatile vegetable.

How to eat it: Steam or roast broccoli as a side dish, add it to stir-fries, or blend it into soups for a hearty, brain-boosting meal.

9. Beets: Blood Flow Boosters for Mental Energy

Beets contain natural nitrates that promote healthy blood flow to the brain, which enhances cognitive function, focus, and reaction times.

A study from Nitric Oxide: Biology and Chemistry found that beets can improve mental performance by increasing blood flow to critical areas of the brain.

Beets are also high in antioxidants, which reduce inflammation and support mental clarity, making them ideal for anyone who wants to stay sharp, focused, and energized.

How to eat them: Roast beets as a vibrant side dish, blend into smoothies, or add to salads for a colorful, brain-enhancing boost.

10. Lentils: Plant-Based Carbs for Sustained Brain Function

Lentils are a great source of plant-based carbs, fiber, and folate.

Folate is a B vitamin crucial for neurotransmitter function, which plays a direct role in mental clarity, focus, and memory.

Lentils are also rich in iron, which helps oxygenate the brain, keeping you alert and reducing mental fatigue.

Additionally, the fiber in lentils promotes stable blood sugar levels, helping prevent energy crashes that can interfere with focus and concentration.

Although they're classified as a carbohydrate source, they also pack a sizable protein punch.

On average on serving of lentils has 14 grams of protein.

It's a good food to have in your pantry.

How to eat them: Cook lentils into soups, stews, or salads, or enjoy as a hearty side dish for sustained energy and brain support.

Putting It All Together

If you want better brain health (or health in general), add these foods into your diet.

From berries to beets, each of these foods works in its unique way to support memory, mental clarity, and long-term brain health.

When you eat the right foods, you'll win in health and life.

Health is your first wealth.

What you do for yourself impacts everything you do.

It's not just about having a better brain.

It's about living a healthy, fulfilled life with energy to sustain your goals.

That's what happens when you eat the right foods with the right nutrients.

Go level up your health.

Onwards and upwards,