92 APRIL 2020 / WOMANSDAY.COM
Health / NUTRITION
NUTRITION
EXPERT
Joy Bauer, R.D.N.
@JoyBauer
@JoyLBauerJoy Bauer, M.S., R.D.N., is NBC’s TODAY show nutrition expert and best-selling author of Simple Food Remedies and Yummy Yoga.Cocoa
Powder
Cocoa is a super-
concentrated
source of
flavanols, which
help improve
blood flow to
support a healthy
brain. It can also
help protect
nerves from injury
and inflammation,
contributing
further to
good cognitive
function. Choose
unsweetened with
at least 200 mg
of flavanols. Try
stirring into coffee.Berries
These boast
anthocyanins
and flavonols,
antioxidants that
may help prevent
brain cell damage.
Blueberries,
especially the
wild kind (find
them in the freezer
section), are
particularly high in
both. Toss berries
into oatmeal,
blend them into a
smoothie, sprinkle
them on a salad,
or simply eat them
as a snack.Fatty Fish
Studies show
that the omega-3s
in fatty fish like
salmon, sardines,
herring, and
mackerel fight
inflammation,
which helps
promote healthier
brain cells and
protects against
age-related
deterioration.
Aim to include
4 oz of fatty
fish in two to three
meals a week.Coffee
Java offers a one-
two punch against
brain drain thanks
to caffeine and
antioxidants, which
together are
thought to increase
alertness, improve
mood, and boost
cognitive function.
But stick to 4 cups
or less—too
much caffeine can
cause brain fog.SMART
SMOOTHIE
This delicious
drink boasts
three brainpower
superstars—
blueberries, cocoa
powder, and coffee—
and clocks in at just
120 calories. (For kids,
use decaf or swap
out coffee for milk.)
Try a smoothie bowl:
Cover and refrigerate
overnight, then
top with berries and
grab a spoon!Toss these picks into your grocery cart to sharpen
your smarts: They’re loaded with antioxidants,
vitamins, minerals, and other compounds that support
good brain health now and in the years to come.
Nourish Your Brain
INGREDIENTS
2 cups blueberries,
fresh or frozen
½ ripe banana,
fresh or frozen
2 tsp unsweetened
cocoa powder
¼ tsp vanilla
extract
½cup brewed
coffee (at room
temperature
or chilled)
1tsp chia seeds
3 to 5 ice cubesDIRECTIONS
In a blender, puree
all ingredients
until smooth.MIKEGARTEN.FOOD^STYLING:REBECCAJURKEVICH.PROP^ STYLING:PAMMORRIS.^ B
AUER:^ LUCY^SCHAEFFER.