As the saying goes, “you are what you eat.” And it turns out that this phrase is more true than most people think, especially when it comes to the health of your brain. What you consume has a big effect on how your brain functions, including your memory, concentration, and even your mood. Certain elements of a meal go directly into the synthesis of neurotransmitters that enable the brain to operate at peak performance. If deficiencies of these components exist, then the brain will suffer and you may experience sluggishness and even a depressed mood. To give your body much-needed brain food, here are some superfoods and recipes that have the right combination of nutrients:

1. Whole Wheat Blueberry Pancakes: Blueberries are no stranger to “superfood” lists, but this recipe takes it a step further. Research has shown that blueberries provide a cognitive boost in reasoning skills, decision making, and verbal comprehension. The whole wheat in this recipe provides your body with carbohydrates, which is the preferred energy source for your brain, as well as a low glycemic index.

2. Tuna Burgers: This mood-improving recipe calls for a spin on the classic burger ingredients. Tuna is one of the best sources of Vitamin B3 and Vitamin B6. Deficiencies of these nutrients can lead to depression, and Vitamin B6 helps in the synthesis of serotonin and norepinephrine, which are neurotransmitters targeted by antidepressant medications.

3. Pumpkin Seeds: Packed with zinc, pumpkin seeds are an essential addition to your diet. Some studies have shown that individuals with ADHD have lower levels of zinc, and increasing your intake can help detoxify your brain from heavy metals.

4. Spiked Caribbean Salsa: This superfood recipe includes ingredients like mangos, bell peppers, onions, cilantro, lime juice, orange juice, coconut, and papaya. Papaya is packed with folic acid, which some researchers say is great for managing depression. The dish is also loaded with Vitamin C, which helps maintain immunity and promote neurotransmitter creation.

5. Yogurt and Sunflower Seeds: Iron, magnesium, and zinc are critical for your brain’s health. This superfood combo is loaded with all three, making it a great recipe to promote dopamine regulation, which is known as the “happy hormone.”

6. Country Sausage Gravy: If you’re looking for a hearty recipe that improves memory, try this one. The country sausage and gravy recipe include the super herb sage, which has been shown to improve memory recall compared to those who did not consume sage.

7. Lentil Soup: This dish provides the necessary ingredients for your brain to utilize serotonin. Folic acid, found in lentil soup, could also help manage medication-resistant forms of mood disorders.

8. Shrimp and Cocktail Sauce: Shrimp contains an essential nutrient called selenium, which is important for cognition and can help combat depression. It also boasts a healthy amount of astaxanthin, which may have benefits in preventing diabetes.

9. Anything with Chocolate: Don’t resist your sweet tooth! Chocolate contains phenylethylamine, a psychoactive substance that makes people feel like they are in love. Snack on chocolate next time you’re looking for a mood-boosting rush of endorphins.

10. Grilled Salmon: Omega-3, which is plentiful in salmon, has been proven to fight depression and may even have benefits in managing mood disorders. Incorporating more omega-3 into your diet can help elevate your mood and possibly combat bipolar disorder.

In summary, what you eat has a significant impact on your brain health. Superfoods such as blueberries, pumpkin seeds, papaya, sage, lentils, and salmon provide the nutrients needed to boost cognitive function, regulate mood, and support overall brain health. So next time you’re planning your meals, consider adding these superfoods and recipes to your menu for a brain-boosting experience.