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How to Restore Brain Nutrition With Shakes

Blending up a nutritional brain-food shake is easy. The right nutrients--proteins, vitamin C, folic acid, fish oil and antioxidants--enable your brain to repair its cells, help prevent the onset of certain types of neurological disorders and enhance memory and cognitive ability. These nutrients are found in the appropriate fruits and supplements.

Things You'll Need

  • 1/2 cup unflavored protein powder
  • 1 tbsp. fish oil
  • Sliced fruits and berries
  • 1 c. of flavored or plain nonfat yogurt
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Instructions

    • 1

      Add 1/2 c. of unflavored protein powder to a fruit shake. Protein not only builds muscles, it also provides amino acids needed to repair brain cells. Researchers at Children's National Medical Center have concluded that protein is pivotal in brain development and can offset mood and neurological disorders in children and adults. The daily recommended protein requirement is 1.6 to 1.7 g of protein per kg of body weight.

    • 2

      Add DHA, or docosahexaenoic acid, an omega 3 fatty acid, to enhance brain function and development. DHA is one of the most powerful brain supplements on the market because it is the primary building block of the brain as well as the retina. One tablespoon of fish or flax-seed oil contains the daily requirement of omega 3s needed. To mask the taste of fish oil in the shake, mix it with nutritious fruits of your liking.

    • 3

      Nourish your brain with folic acid. In 2007, researchers from Wageningen University in the Netherlands determined that participants taking folic acid improved their memory and cognitive ability significantly over subjects who were deficient in folic acid. Add fruits high in folic acid to create a brain food shake; bananas, oranges and peaches. Yogurt, which you can add to a shake to enhance the taste, also contains significant amounts of folic acid and vitamin B12.

    • 4

      Mix in fruits high in beta-carotene and vitamin C, such as mangoes, papayas, strawberries and oranges. These fruits also provide the brain with natural sugars that support brain development and function.

    • 5

      Incorporate berries into shakes. Berries are rich in antioxidants, which are essential for repairing and protecting brain cells from damage. Antioxidants can slow down cellular damage caused by aging and stress. Blueberries are especially high in antioxidants; eating a cup and a half of blueberries daily can help improve memory. Mix in cherries, blackberries and cranberries, all of which are also rich in antioxidants and are linked to brain cell growth.

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