Food 4 Thought: Autumn

Autumn is finally here! The cozy weather is a welcome relief from the summer heat with the golden leaves, cool breezes, and pumpkin-spice everything invite us to slow down and savor the season. But while the crisp air feels refreshing, it’s still important to support our bodies and minds as we transition into colder, cloudier days. Shorter daylight hours and fluctuating temperatures can influence mood, energy levels, and even how our brain functions.

One of the simplest and most enjoyable ways to stay mentally sharp and emotionally balanced is through the food we eat. Nutrient-rich fall produce is at its peak right now, and the choices we make at the table can have a powerful impact on brain health. So, let’s explore four seasonal foods that can help fuel your brain and support mental wellness all autumn long.

Pumpkin

Pumpkin isn’t just for pie or lattes, it’s a nutritional powerhouse. Both pumpkin flesh and its crunchy seeds are rich in antioxidants like beta-carotene and vitamin E. These compounds help protect brain cells from oxidative stress caused by free radicals, which can contribute to cognitive decline over time. Roast cubes of pumpkin with olive oil and spices for a hearty side dish, or sprinkle roasted seeds on salads and soups for a satisfying crunch.

Cranberries

These tart little berries are more than a holiday decoration. A 2022 clinical study found that daily cranberry supplementation in older adults improved memory and neural functioning, particularly in regions of the brain associated with learning and recall. Participants also showed improved blood flow to the brain, a key factor in maintaining cognitive performance. Try tossing fresh cranberries into smoothies, adding dried cranberries to oatmeal, or making a simple cranberry compote to spread on whole-grain toast.

Sweet Potatoes

Sweet potatoes are a fall favorite for good reason. They’re packed with complex carbohydrates and fiber, which provide a slow, steady release of glucose which is the brain’s primary source of fuel. This helps maintain stable energy and mental clarity throughout the day, avoiding the highs and crashes of refined sugars. Plus, their vibrant orange color signals a wealth of beta-carotene and other antioxidants. Roast them, mash them, or cube them into a hearty soup for a comforting and nourishing meal.

Apples

With over 7,500 varieties grown worldwide, apples offer a bounty of flavor and nutrients. They’re rich in quercetin, a plant compound that helps protect the brain from oxidative stress and inflammation. Several animal studies suggest that quercetin may reduce the risk of neurodegenerative diseases. Enjoy apples sliced with nut butter, baked with cinnamon for a healthy dessert, or tossed into salads for a crisp, sweet bite.

As we bundle up for fall, savor the sights and scents of the season and give your brain the nourishment it deserves. By adding these colorful, nutrient-packed foods to your meals, you’ll help keep your mind alert, strong, and happy as the days grow shorter and the nights grow longer. Here’s to a cozy, brain-boosting autumn!

-Julie "Brain Lady" Anderson