Last updated November 15, 2022
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We all know the brain is super important. Have you ever considered that this rock star organ is worthy of its own packing list for travel?
Abso-freaking-lutely. So, roll out the red carpet when it comes to replenishing your body. And dish out special treatment for this powerhouse of an organ.
Like all other parts of your body, your brain needs energy to function. In fact, the brain consumes about 20% of your body’s caloric intake.
Hence, when it comes to eating, your brain obviously deserves the best.
In return, your brain will fuel your travel adventures. Keeping your mind, memory and concentration sharp while you’re exploring that new beautiful destination.
How do I know if my brain is missing the right foods?
Ultimately, there is no one size fits all answer.
The essential key comes down to understanding your body and knowing what it likes and doesn’t like. It’s understanding the subtle cues it tells you when it feels a tad off.
Brain fog, lightheadedness, headaches, fatigue—these are all common feelings our brain expresses.
As a wellness and travel coach who specializes in understanding the brain, I’m no stranger to understanding what specific nutrient or food my brain is craving.
Having experienced a traumatic brain injury, understanding my brain health and being able to support it to flourish when traveling was of utmost priority.
Below are my six go-to brain food snacks, research-backed and guaranteed to ramp up your brain function no matter where you are.
If you’re a coffeeholic, you’re probably loving this is on the list!
Coffee is a brain snack loaded with caffeine and antioxidants.
It supports your brain health in various ways such as improving mood, concentration and mental sharpness.
Grab a cup in the morning before you head out for the day or stop by a local café for an afternoon brain pick-me-up.
For the non-coffee lovers, you’ll be pleasantly surprised to know there are other brain-boosting drinks to ingest. Say hello to a glorious cup of green tea!
This is hands down my favorite brain-powered beverage.
Inside this warm cup of oozy green goodness, you’ll find amino acid, L-theanine—responsible for helping you relax without getting tired, reduce anxiety and improve memory.
Aim for sugar-free and enjoy any time of the day when you’re needing a brain pick-me-up. If you’re sensitive to caffeine, be mindful when drinking it close to bedtime!
This powerful and tasty brain food can be found in every country.
Cooked in a variety of ways, from the famous tortilla in Spain to a tenderly cooked omelet in France, eggs contain a tremendous amount of nutrients.
One of the most important nutrients you’ll find in eggs is the B Vitamins (B12, B6) and Choline.
Eat them for breakfast, lunch, dinner or grab them as a brain food snack to enhance your brain during the day.
Nuts & seeds
Walnuts, almonds, hazelnuts, pumpkin seeds, sunflower seeds—pick your favorite, then add it to your brain food snacks for the day.
Eat them raw and unsalted, or swap out a handful of nuts for a healthy scoop of your favorite nut butter.
Nuts and seeds are easy to travel with and are found in every country.
Loaded with a plethora of nutrients, research shows that nut consumption positively impacts brain function due to their healthy fats, vitamin E, antioxidants and protection from oxidative stress.
Packed with antioxidants, flavonoids and caffeine, dark chocolate has supercharging compounds meant to boost that brain of yours.
Some research even points out that dark chocolate can enhance learning and memory if consumed regularly.
Think about indulging in some chocolatey goodness next time you’re visiting a museum or participating in a group tour to help soak up more information.
Be sure to grab sugar-free dark chocolate with at least 70% cocoa content or more. I personally grab dairy-free as well, which also helps to ensure the cocoa content is higher.
This creamy green machine is a brainpower snack filled with loads of nutrients and antioxidants.
While it may not be found in every country, this is a staple I like to include in my diet while traveling.
Research shows that avocados are a great source of healthy fat and do wonders for reducing blood pressure which in return may lower the risk of cognitive decline.
Ultimately, there are many more brain-boosting foods than the ones listed above. Incorporating a well-balanced diet when traveling is always key when supporting your brain health.
Mix and match your favorite. Eat them every day to support your mood, memory, awareness and overall brain health to help you to continue to flourish while traveling.