As the days grow longer, spring brings an abundance of seasonal superfoods that nourish both body and mind. Eating in sync with the seasons isn’t just great for the environment —it’s a science-backed way to optimize brain health.
Many spring staples are packed with nutrients that support healthy brain aging and mood.
Asparagus and peas, rich in folate, play a crucial role in neurotransmitter function, while artichokes are rich in fiber to maintain a healthy gut microbiome and replenish the gut-brain axis. Even salmon, a springtime catch, is loaded with omega-3 fatty acids essential for brain cell structure and function. By embracing these fresh, nutrient-dense foods, you can sharpen your mind and elevate your well-being with the season’s best offerings.
Let’s explore each of these spring superfoods in more detail:
#1: Asparagus
Asparagus is a powerhouse of folate, also known as vitamin B12. Folate has fundamental roles in brain and spinal cord development at all ages – from fetal development to maintaining brain function as we age. Folate plays a critical role in DNA synthesis and is a key component of pre-natal vitamins and supplements as it supports the rapid growth of the fetal spinal cord. In adults, vitamin B12 deficiency is a risk factor for dementia, including Alzheimer’s disease.
Try these asparagus recipes >>
#2: Pineapple
Pineapple is packed with vitamin C and bromelain, an enzyme known for its anti-inflammatory properties. Chronic inflammation has been linked to neurodegenerative diseases like Alzheimer’s, and the antioxidants in pineapple help combat oxidative stress in the brain. Plus, vitamin C plays a role in collagen production, which supports the integrity of blood vessels in the body, including those supplying the brain.
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#3: Artichoke
Artichokes are an excellent source of prebiotic fiber – a type of dietary fiber that serves as food for the beneficial bacteria in your gut. The gut and brain are closely connected through the gut-brain axis, a communication pathway linking the digestive system with the central nervous system. A healthy gut microbiome helps regulate neurotransmitter production, reduce inflammation, and even influence mood and cognition. Did you know that about 90% of serotonin, a neurotransmitter that regulates mood and happiness, is produced in the gut? Prebiotics help maintain a balanced microbiome, which in turn supports serotonin production.
Try these artichoke recipes >>
#4: Radish
Radishes may be small, but they pack a punch when it comes to brain-boosting nutrients. They contain anthocyanins, which have been shown to enhance memory and protect against neurodegeneration. Their natural peppery compounds also improve circulation, ensuring that oxygen and nutrients reach the brain efficiently for optimal function.
#5: Peas
Peas are rich in vitamin K, a nutrient linked to improved cognitive performance and brain resilience. Vitamin K also plays a key role in producing blood proteins called clotting factors which allows for faster wound healing and recovery from injury. They also provide plant-based protein and fiber, which help stabilize blood sugar levels—an important factor in maintaining focus and mental clarity.
#6: Spring Garlic
Spring garlic, also known as young or green garlic, is an early-harvested version of mature garlic. It has a milder, slightly sweet flavor compared to its fully-grown counterpart and is often used fresh in seasonal dishes. Despite its delicate taste, spring garlic still offers powerful brain benefits. It contains allicin, a sulfur compound known to enhance circulation, which helps deliver oxygen and nutrients to the brain.
Try these garlic infused recipes >>
#7: Apricot
Apricots are a rich source of beta-carotene, a precursor to vitamin A, which is important not only in brain health but also in vision protection and cognitive function. Once converted into retinol (the active form of vitamin A), this nutrient supports the visual processing centers of the brain, helping maintain healthy eyesight and reducing the risk of age-related macular degeneration. Additionally, vitamin A is essential for neuronal growth and plasticity, processes that are critical for learning and memory. Their natural sweetness makes them an easy and delicious way to nourish both the brain and eyes.
#8: Rapini
Rapini, also known as broccoli rabe, is a nutrient-dense leafy green. One of its most powerful compounds is sulforaphane, a sulfur-containing phytochemical known for its neuroprotective properties. Research suggests that sulforaphane may help reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s by promoting the clearance of harmful proteins and protecting brain cells from damage. It also provides choline, a precursor to the neurotransmitter acetylcholine, which is essential for learning, memory, and overall brain communication. With its bold, slightly bitter flavor, rapini is a powerhouse green that nourishes both brain health and overall well-being.
Superfood #9: Salmon
While it can be said that salmon is a year-round superfood, late spring may be the best time of the year for the freshest wild-caught salmon. Commonly found in ‘fish oil’ supplements, salmon is one of the best sources of omega-3 fatty acids, particularly DHA. DHA makes up a significant portion of brain cell membranes and is vital for cognitive function, learning, and memory. Regular consumption of omega-3s has been linked to a lower risk of depression, improved mental clarity, and protection against age-related cognitive decline.
Read more about salmons superpowers here >>
Try these salmon recipes >>
Spring is a time for rejuvenation, and the season’s superfoods offer the perfect opportunity to refresh both your diet and your brain health. By incorporating these seasonal foods into your meals, you can enhance mental clarity, improve mood, and nourish your mind throughout the spring season.
