A diet filled with Nootropics helps improve your cognitive performance including memory, intelligence quotients, and concentration. It includes a variety of meals made from whole foods and taken in different amounts to satisfy the nutritional requirements of your brain and body.
Nootropic heavy meals include quality high-fat foods in the diet. Animal meat, being a good source of fat, is normally included. However, these fat sources aren’t as environmentally friendly and can also lead to an overconsumption of protein. So if you’re in search of alternative sources with high nootropic value, look no further. Certain vegetarian foods and supplement options provide necessary fats as well as herbal nutrients with high nootropic value. So all of my vegetarian and vegan friends out there can still take advantage of non meat solutions to better their brain and body health. The only restriction is choosing and eating the right kinds of vegetables as some are just too starch and sugar heavy and lack a beneficial nutrient profile. You don’t want to increase the amount of empty calories you consume and many of the vegetarian counterparts to meat are heavily fried or carb loaded making vegetarian and vegan health a bit tricky.
Macronutrients such as fats (whole and oils), protein, and carbohydrates play a very important role in a nootropic diet for vegetarians. Below is a simple discussion for better understanding of these important nutrients.
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Carbohydrates for Vegetarians and Vegans
Vegetarian diets are typically higher in carbohydrates as compared to meat eating diets. It is therefore important to know and understand the right type of carbohydrates that should be included in meat free nootropic diets.
Good carbohydrate sources are limited to healthy low carbohydrate fruits and vegetables. Some sources of good carbs are:
- Full-fat yogurts
- Vegetables like spinach, cabbage, lettuce, asparagus, broccoli, cucumber, collard greens, cauliflower, kale, mushrooms, bell peppers, onions, and garlic
- Fruits like blackberries, blueberries, strawberries, and raspberries
*Vegetables can be fermented in order to lessen the carbohydrate content in their composition as well as increase probiotic content.
On the other hand, bad carbohydrates should be immediately removed from the list of foods as they are highly processed and contain a high glycemic index. Some sources of bad carbs are:
- Chips and crackers
- Soda and fruit juices
- Starchy vegetable like potato
- Packaged foods with refined flour and sugar
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Proteins for Vegetarians
Vegetarian diets normally get protein from meat substitutes, beans and alternatives such as soy products. Try to choose and stick with organic and non-GMO products, if available. Depending on where you draw the line for consumption, you may be able to take advantage of the list below. The beans listed are higher in fat with optimal amounts of protein and carbs. The higher fat content means you can consume less, feel satiated sooner, and receive greater energy benefit. All the while limiting your empty calories. Keep in Mind that soy, although very high in fat should be consumed sparingly given the issues with its effects on hormonal balance. Some of the protein containing foods that can be included in a nootropic diet include:
- Dairy products
- Beans: soy, chickpeas, pinto, canellini, navy, lentils
Be cautious with the packed vegetarian “meat” available in the market. Be sure to check the nutritional contents and consider the ingredients used. As much as possible, it should have low carbohydrates and be free from any preservatives and fillers. As mentioned above try and avoid the meat substitutes that are fried and doughy. It’s noble to limit your impact on the environment by not eating meat, but many of your restaurant vegetarian options are coming at the expense of your health. Bread becomes an automatic filler for many vegetarians or vegans who struggle to find real nutrient dense alternatives to fill up on. Cooking for yourself may not always be an option for busy, on the go lifestyles either.
Fats for Vegetarians and Vegans
Vegetarians and vegans can get fat from nuts and seeds. Since they also contain protein and carbohydrates, it is important to choose low carb, low protein, and high-fat choices. Know the types of nuts that should be eaten in large and moderate amounts. The higher fat content will provide greater satiety and more energy per the same amount. This will lower your overall caloric intake and ensures your brain and body are using the best nutrients for optimal function.
The best nuts and seeds have lower carbohydrate content. These are excellent snacks and can be eaten in high amounts to stave off hunger and provide real energy. Some of the best nuts and seed options include:
- Macadamia nuts
- Brazil nuts
- Unsweetened coconut
- Pine nuts
- Flax seeds
- Chia seeds
Some nuts contain high amounts of carbohydrates. These should be eaten in small amounts or not at all. Some of the nut options that should be avoided include:
- Cashew nuts
There are also non-dairy products that can be good sources of fats. They can also be included in a nootropic diet for vegetarians and vegans. The other non-dairy fat sources include:
- Coconut cream
- Cocoa butter
Oils for Vegetarians and Vegans
Vegetarian a vegan diets should use healthy oils to increase good fat intake in the body. The best oil option should be the one that is easier to metabolize and break down into energy. Some of the great oil options for nootropic benefit includes:
- Coconut oil
- Virgin olive oil
- Avocado oil
- Macadamia oil
- Flax seed oil
- MCT oil
Other food options that can be taken to promote high-quality vegetarian nootropic diets are categorized and listed below:
Nootropic Condiments and Sauces For Vegetarians and Vegans
Vegetarian condiments, sauces, and gravies should be non-carbohydrate containing. If possible, use small amounts of these condiments to stay on track:
- Soy sauce or coconut amino, braags amino acid for less sodium (comparable to soy sauce
- Sugar-free ketchup
- Hot sauce
- Yellow mustard, whole seed mustard
- Worcestershire sauce
- Mayonnaise (using cage-free eggs)
- Sauerkraut (free of sugars)
- Low to no sugar, high-fat salad dressings
Nootropic Spices and Herbs for Vegetarians and Vegans
- Chili powder
- Cayenne pepper
Herbal and Plant Based Nootropics Including Extracts
- Cat’s Claw
- Green Tea
- Rhodiola Rosea
- Algal DHA
- Alpha Lipoic Acid
- Tapioca Dextrin
- Acacia Fiber
- Psyllium Husk
- B Vitamins
- Alpha GPC
- Alfalfa Leaf
- Broccoli Sprouts
- Barley Grass
- Valerian Root
- Huperzine A
Nootropic Meal Ideas for Vegetarians and Vegans
The list for nootropic meal ideas for vegetarians is limitless. By just following this simple guide, you can combine ingredients to come up with creative meal ideas that will satisfy your needs and cravings. Listed below are some vegetarian meal recommendations that you can try:
Nootropic Filled Breakfasts Ideas
- Vegetables and fried eggs with avocado (cooked in coconut or olive oil)
- Eggs frittata with asparagus and spinach
- Vegetable and feta omelet (cooked in coconut or olive oil)
- Berry smoothie with coconut cream, full-fat yogurt, and almond butter (use stevia extract as sweetener)
- Vegans substitute bean or cauliflower mash in place of eggs
Nootropid Filled Lunch Ideas
- Avocado and egg salad
- Mixed green salad with avocado, bell peppers, onions, mozzarella, and nuts (use extra virgin olive oil as dressing)
- Vegetarian low-carb Greek salad with feta, tomatoes, olives, onions, and olive oil
- Stir-fried cauliflower or broccoli “rice” with veggies and eggs
- Arugula or preferred greens with lemon, olive oil vinaigrette, chopped almonds and parmesan (shredded from whole block)
Nootropic Filled Dinner Ideas
- Cauliflower crust pizza with cheese and broccoli
- Zucchini, carrot, noodles pasta and alfredo sauce
- Portobello “steak” served with cauliflower, mashed potato, and kale salad
- Fried eggplant with parmesan (cooked in coconut oil)
Other than whole foods, nootropics and nootropic blends can also be supplemented into your diet. Nootropics are substances that help improve mental performance and brain function. There are different types or categories of nootropics. It may be synthetically produced or come from natural sources.
Vegetarians can choose from the wide array of safe and natural nootropics in order to nourish and protect the brain. This includes substances like amino acids, vitamins and minerals, herbs, antioxidants, phytonutrients, essential fatty acids, and a lot more. It is important to carefully check and look at the ingredients or compositions. The proper dosage of the ingredients should also be known as this is one of the reasons for it to be worthwhile. In making your choice, look for the ones that will best fit and align with the results that you are looking for.
Nootropic Amino Acid Supplements
Acetyl-I-Carnitine is a form of amino acid carnitine obtained exclusively from red meat making it a good choice for vegetarians. This supplement produces acetylcholine which is responsible for neuro transmissions in the brain. It helps improve mental clarity, focus, alertness, mood, and memory. A quick relief is also experienced due to the presence of antidepressant properties in its composition.
Creatinine is another form of amino acid found mostly in red meat. This supplement increases mental performance by improving the memory scores and processing speed. The physical performance is also enhanced and improved with the increase of lean muscle mass in the body.
Glycine is the smallest amino acid that works primarily as a neurotransmitter. The presence of this component increases the activity of the brain in the form of enhanced memory and learning as well as reversing memory failure. It may also help people lacking focus and suffering from poor sleep habits.
Taurine is an amino acid that increases the physical capacity of the body. The calming effect from this neurotransmitter minimizes the effects of anxiety and insomnia. It can also help the mind to keep calm and stay focused at all times.
Theanine is a supplement commonly found in green, black, and white tea. This brain enhancer alters several brainwave patterns in order to regain relaxation and achieve calm concentration without feeling drowsy. It is also responsible for the increased levels of neurotransmitters that help improve memory, recall and learning.
Nootropic Herbal Supplements
Ginseng is a traditional Chinese herb that is known to be the elixir of life. This acts as brain enhancers that quickly improves and sharpens memory as well as mental clarity.
- Arctic Root
Arctic root is a supplement that has adaptogenic properties. It greatly acts in relieves stress and anxiety. This helps improve the ability of the person to handle physiological stress and troubles in experience during concentration.
Bacopa is an herb that has long been used as a cognitive enhancer. It helps in balancing the chemicals present in the brain. These chemicals are known to be responsible for improved memory and focus. Stress is also reduced in the process.
Gingko is a popular herbal remedy that also acts as a cognitive enhancer. This works by increasing circulation as Ginkgo is a natural vasodilator(widens blood vessels) in the brain and body for better balance and distribution of chemicals. It improves concentration, enhances memory, and lessens fatigue and depression.
Rosemary is a common cooking ingredient that is also associated with improved memory and concentration. This herb is touted for its ability to help develop sharper minds for better thinking and enhanced mood.
Nature-Based Nootropic Supplements
Citicoline is commonly found in foods like eggs and seafood. This compound is responsible for cognitive enhancements particularly memory improvement, focus, and concentration. Some countries use this in treating serious age-related memory loss due to its neuroplasticity and its capacity to grow new brain cells.
Curcumin is extracted from an important spice, turmeric. It is widely being used for healing purposes. This is also an excellent antioxidant that increases the blood flow to the brain leading to an improved memory and better concentration.
- Huperzine A
Huperzine A is a compound that is extracted from Chinese club moss. It works as a brain booster by stimulating new cell formation. The growth of new cells can help in the enhancement and improvement of memory for people of all ages.
- Lion’s Mane Mushroom
Lion’s Mane mushroom is a unique kind of mushroom. It offers several unique health benefits such as protecting and healing nerve cells in the body. Also, it stimulates the growth of new cells for better relief against sleep disorders and depression.
Vinpocetine is a popular brain booster that enhances brain and metabolic function. It increases the blood flow to the brain and balances neurotransmitter levels. The process aids memory, mental clarity, and protects against aging and cellular damage.
Essential Nootropic Nutrients
- Vitamin B12
Vitamin B12 is an essential nutrient involved in the proper functioning of the brain. It is often added to nootropic formulas due to its benefits in the nervous system. The brain’s function and energy supply are also being enhanced by this nutrient.
- Vitamin D
Vitamin D has amazing effects on the brain. This is responsible for an improved memory, enhanced mood, and better problem-solving ability.
Magnesium is known to be the master mineral as it has numerous biological functions. It helps relieve fatigue and brain fog. Focusing and sleeping are made a lot easier and recovery processes improve as a result. Memory improvement is also achieved due to magnesium’s ability to cross the blood brain barrier.
- Omega 3 Essential Fatty Acids
Omega 3 fatty acids are among the most important supplements that can be taken to optimize brain health, making them incredible brain food. It is commonly found in cold water, fatty fish. However DHA sourced from algae is the originator of the omega 3 content found in these fish. This makes algal DHA very beneficial for vegetarians and vegans. Omega 3’s are responsible for better memory, creativity, and judgement. Also, language and attention are improved.
Stacking with combinations of these nootropics consistently maximizes the benefits and supports the needs of our brain and body. Several stacks are made to increase cognitive function, enhance mood, improve focus and attention, and gain more clarity. Others are combined with an overall improvement for the body towards a healthier and better physique and mental abilities.
Vegetarians and vegans can enjoy the benefits of nootropics without worrying about breaking the rules. With the bandwagon of this diet plan already forming, many manufacturers are formulating several nootropic blends to satisfy the needs of consumers. Momental nootropic blends are the first full brain and body combinations of the most helpful and most beneficial herbal substrates in minimal effective doses. Use nootropics to take advantage of increased productivity and creativity and fuel your mind.