How Thanksgiving Foods Are Good for Your Brain

Forget the guilt over your Thanksgiving feast! It turns out that some of our favorite Thanksgiving foods are great for your brain, mood, memory, and nervous system. Check out how some of your favorite dishes boost your brain health.

8 holiday favorites that are good for your brain

With all the sauces, fats, sweets, and treats, how can Thanksgiving foods be good for you? Check out this list to see how you're likely already serving healthy Thanksgiving foods:

1. Turkey: 

At its core, your Thanksgiving turkey is a lean meat and great source of protein. The key to keeping turkey healthy is portion control, not adding tons of salt while prerring it, and roasting instead of frying it. 

Other benefits of turkey include:

• Rich in many vitamins, minerals, and nutrients (e.g., B6, B12, and choline).

• A low fat meat, as long as you don't eat the skin.  While dark meat is fattier than white meat, skipping the skin is the best way to keep this dish healthy.

• Packed with Tryptophan, an amino acid that helps your brain and nervous system make and use Serotonin, a neurotransmitter responsible for your good mood.
• Although Tryptophan is blamed for post meal naps, turns out that's more myth than fact. While Tryptophan does increase sleepiness, you'd need to eat a lot more than a couple of servings.

2. Cranberries

Cranberries are considered a superfood because of how nutritious they are. They're also powerful anti-oxidants that help the body and brain fight off cancer.

Cranberries can easily be added to your diet throughout the year.  Other benefits of cranberries include:

• Help lower risk of urinary tract infection (UTI).

• Improve your immune function.

• Decrease blood pressure.

• Help delay the aging process in the brain and protect memory, concentration, and coordination.

3. Yams

Yams come in different colors, are easy to prepare, and can be added to savory dishes as well as desserts throughout the year.

Their nutritional benefits include:

• Great source of fiber, potassium, manganese, copper, and antioxidants.

• Help boost brain health.

• Reduce inflammation throughout the body.

• Improve your body's ability to manage blood sugar.

4. Sweet potatoes

Another superfood, sweet potatoes are an ideal source of energy for the brain. They also tend to be affordable and easily available all year.

Additional health benefits include:

• Convert to sugar slowly which prevents a sugar high, followed by the inevitable crash and brain drain that follow.

• Protect memory and reduce the risk of cancer.

5. Pumpkin

Pumpkins are not just for decorations and pie. People all over the world add pumpkin and pumpkin puree to soups, savory dishes, and desserts.

Some health benefits of pumpkin include:

• Lots of vitamins (especially Vitamin A) and minerals in every serving.
• These vitamins and minerals help protect your skin, eyes, immune system, and heart health.

• High fiber content which helps keep your gut healthy. 
• Gut health has been linked to lower levels of depression and anxiety. Research shows that about 90% of your serotonin, one of the key neurotransmitters involved in keeping you calm and happy, is made in your gut. So, a healthy gut equals a happier you.

6. Pumpkin seeds

These seeds are also known as "pepitas," a Mexican Spanish word. Pumpkin seeds are an easy way to add nutrients to your meal all year. You can roast your own or buy them at most major food stores.  Then, add a handful to salads, soups, pancakes, yougurt, smoothies, breads, cakes, rice, and other dishes.

Some nutritional benefits of eating these seeds include:

• High in magnesium which has been linked to feeling calmer.

• Loaded with tryptophan, the same amino acid in turkey, which helps boost your nervous system.

7. Apples 

An apple a day can help keep the doctor away and boost your brain health.  With so many kinds and flavors to choose from, it's easy to add them to all kinds of dishes. They also make a great snack. Leave the peel on in order to get the most fiber, vitamins, and minderals out of every bite.

Here are some ways that apples boost brain health:

• Is filled with anti-oxidants that can protect brain cells.

• Helps your memory stay in tact longer.

• Reduces your risk of having a stroke.

8. Chocolate

Who doesn't love chocolate? It's the perfect way to end a holiday meal!  All of the health benefits associated with chocolate can be found in dark chocolate. That means it's labeled as containing at least 70% ground cocao.

Brain health benefits of dark chocolate include:

• Better overall brain function.
• Dark chocolate and cacao contain flavanoids. This nutrient has been linked to increased blood flow in the brain.
• There are also stimulants in dark chocolate in cacao which can help with short term memory, learning, and alertness. 

• Improved mood.
• The primary compounds in chocolate bind to areas of the brain in charge of making you feel happy. As a result, some people experience a mood that feels almost like a runner’s high after eating dark chocolate.

• Better nerve development and growth.
• This can make it easier for you to learn, remember, and retrieve information.

A healthy Thanksgiving takes some planning.

Eating these foods once a year isn’t going to have a lasting positive impact on your brain and nervous system. That's why it's important to include these brain healthy foods into your diet year round. Luckily, many are affordable and easily available. 

So, how do you combine being healthy with enjoying your Thanksgiving meal and treats?

Go into this big eating day with a plan

1) Give yourself permission to enjoy your meal.

Holiday meals can include traditional Thanksgiving dishes as well as foods from all over the world. Accept that this meal will me heavier and more calorie dense than what you usually eat.  Eating mindfully and in moderation can help you enjoy your food more while not overeating and feeling sick.

2) Acknowledge that you’ll have seconds, or thirds, of certain dishes.

It can be difficult to stick to one serving of our favorite foods on Thanksgiving. Eating an extra portion of a dish or two is a normal part of a holiday meal. Accept that a holiday meal often involves larger portions than what you might usually eat. Extra servings of turkey and vegetable will help you feel and stay full.

3) Make yourself another plate and take it home.

That way your brain doesn’t focus on, “I have to eat all of this now or I won’t ever see it again!”

As soon as we think that food is in short supply, our brain goes into survival mode. It does what it takes to protect you from starvation.  This can include throwing off the signals from your stomach saying it's full. It's awful to not be able to close your pants or feel like you're going to be sick.  Pack leftovers to-go. Remind yourself you can have more tomorrow and the next day.

4) Go for a walk after your holiday meal.

Going for a 20-30 minute walk after a large holiday meal helps your brain and body in so many ways: 

• Your brain releases cortisol during and after a brisk walk. Cortisol is linked to feeling calm.
• Taking a walk outside and being surrounded calms your brain and nervous system more than simply walking on a treadmill.

• Long walks are a low pressure way to connect with friends and family. Catching up this way can take the pressure off of coming up with conversation topics.

• A brisk walk helps control your blood sugar. As a result, you can avoid that "food coma" feeling that comes from your sugar levels bouncing all over the place while you digest.

5) Give thanks.

Our brain is wired for problem solving, not for being thankful. In order to practice gratitude, we have to over-ride our natural wiring. On Thanksgiving, give thanks for any food you'll eat as well as other positive things in your life. Small steps can go a long way.

Expressing gratitude has many mental health benfits including:

• Decreased anxiety.

• Improved mood.

• Better sleep.

Remember to enjoy your day and give thanks

Your Thanksgiving meal isn't just a delicious collection of treats. It can also be full of brain-boosting foods.  If you're on a certain diet to support your health, make sure you stick to it on Thanksgiving as well. Enjoy your holiday favorites, however you wind up eating them.

Remember, mental and physical well-being are a result of healthy choices we make all year. No matter how you spend the holiday, give thanks for what is going well in your life.  Your health will thank you for it.