Brain Foods for Thanksgiving: Enjoy the Holiday While Nurturing the Mind and Body

Dr. Uma Naidoo NOV 2025

Thanksgiving is a time of gratitude, connection, and delicious tradition. But it can also be a season of stress, overindulgence, and mental fatigue. What if your holiday plate could not only satisfy cravings but also actively support your brain health, mood, and emotional well-being?

As a nutritional psychiatrist, I like to remind my patients that food is not just fuel; it’s information for the brain. The right nutrients can help regulate stress hormones, stabilize blood sugar, reduce inflammation, and promote the healthy production of neurotransmitters like serotonin and dopamine. Many Thanksgiving recipes are already full of powerful brain foods; you just need to know what to look for!

Here’s how to navigate your holiday meal for a calmer, clearer, and balanced brain.

1. Turkey: Tryptophan & Mood Support

Turkey has long been associated with post-meal sleepiness, but its true brain benefit lies in tryptophan, an amino acid that helps the body produce serotonin, our feel-good neurotransmitter. When paired with complex carbohydrates (think sweet potatoes or whole-grain stuffing), tryptophan is better able to cross the blood-brain barrier, which can support relaxation and emotional balance. I recommend choosing a pasture-raised or organic turkey when possible. It contains a more favorable nutrient profile and fewer inflammatory additives.

2. Sweet Potatoes: Blood Sugar Balance & Brain Energy

Sweet potatoes are rich in complex carbohydrates, fiber, and beta-carotene, which the body converts to vitamin A. This supports brain function, immune health, and stable energy, all of which are essential during long holiday gatherings. Their natural sweetness can also help satisfy cravings without the blood sugar crash that often follows refined desserts. When choosing your sweet potato recipes, opt for roasting with minimal added sugars. You can also try adding cinnamon to support blood sugar regulation and enhance antioxidant power. 

Another healthy tip is: I always oven-bake and cool my sweet potatoes overnight before assembling my dish. This lowers the glycemic index due to starch retrogradation. Try my recipe for miso sweet potatoes. (Try my recipe for Oven Roasted Miso Glazed Sweet Potatoes on page 279 of "This is Your Brain on Food.")

3. Cranberries: Microbiome & Cognitive Protection

Cranberries are rich in polyphenols, powerful plant compounds that help reduce neuroinflammation and support cognitive health. Cranberries contain ursolic acid, a triterpenoid with neuroprotective activity. The Brain Mechanisms include enhancing synaptic plasticity and reducing microglial activation. They also feed beneficial gut bacteria, strengthening the gut-brain connection, which plays a key role in regulating mood and anxiety. I recommend opting for homemade cranberry sauce, rather than the canned variety, with minimal added sugar, or sweeten naturally with orange zest or a little raw honey.

4. Herbs & Spices: Nature’s Medicine

Many Thanksgiving herbs double as natural brain enhancers:

• Sage: Supports memory and concentration

• Rosemary: Linked to improved cognitive performance

• Thyme: Rich in anti-inflammatory and antimicrobial compounds, which are key to optimizing gut health

These herbs also support digestion and reduce oxidative stress. Add fresh herbs to stuffing, roasted vegetables, and even salad dressings for a flavor and brain boost.

5. Walnuts: Omega-3s for Cognitive Health

With their brain-like shape, walnuts are a visual reminder of their benefits. They contain ALA omega-3 fatty acids and polyphenols that support memory, reduce inflammation, and protect against cognitive decline. Sprinkle chopped walnuts over roasted vegetables, add them to stuffing, or use them in a whole-food dessert.

6. Dark Leafy Greens: Stress & Neurotransmitter Support

Arugula, spinach, and Swiss chard are less often seen on the Thanksgiving table, but they are powerhouses for brain health. They contain folate, magnesium, and vitamin K, which are essential for stress regulation, focus, and mood stability. Try adding sautéed greens with garlic and olive oil or integrating them into casseroles for a nutrient upgrade.

7. Dark Chocolate: Polyphenols

If you’re having dessert, make it brain-forward. Extra dark chocolate (80% or higher) contains flavonoids that improve blood flow to the brain and support memory, mood, and cognitive endurance. Add a few squares of dark chocolate to a fruit-based dessert or melt it over roasted pears for a lower-sugar option. (Try my recipe for chocolate-dipped strawberries from page 290 of "This is Your Brain on Food.")

Thanksgiving Stress & the Brain

It’s important to remember that brain health isn’t only about what you eat, but also how you eat. This holiday season, try these mindful strategies during your meal:

• Take 3 deep breaths before eating to activate your parasympathetic nervous system

• Chew slowly and eat without distractions

• Sip on plain water to hydrate throughout the day

• Go for a short post-meal walk to reduce inflammation and balance blood sugar

These simple practices can significantly improve how your brain and body process the meal.

Thanksgiving is a reminder to slow down, connect, and reflect. By mindfully choosing brain-supportive foods, you’re not just nourishing your body; you’re giving your brain the tools it needs to stay emotionally balanced, mentally sharp, and resilient through the holiday season and beyond. When you make your Thanksgiving plate based on your body intelligence and what will nourish your body and mind, you will be less likely to have to “recover” from the holidays and can better enjoy this season of joy!

Dr. Uma Naidoo, called America’s Nutritional Psychiatrist by the media, is a Harvard-trained psychiatrist, professional chef, and nutritional biologist, instructor at @MasterClass, and author of “Food” and the national & international bestseller: “This is Your Brain on Food.”

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