Nutrition Tips for June
Brain-Supporting Foods for Alzheimer's & Brain Awareness Month
Across many longevity-focused eating patterns around the world, tomatoes consistently show up as a foundational ingredient. From Mediterranean-style meals to plant-forward traditions highlighted in Blue Zones regions, tomatoes are often paired with olive oil, herbs, whole grains, beans, and nuts in simple, satisfying dishes centered around seasonal produce. This month’s Balanced Basket recipe highlights tomatoes alongside walnuts, olive oil, fresh corn, and ricotta for a flavorful summer pasta that brings together ingredients commonly associated with long-term wellness and balanced eating patterns.
Recipe of the Moment
Summer Tomato & Charred Corn Pasta with Sweet & Spicy Ricotta
Supporting long-term cognitive health
Juicy tomatoes, summer corn, sweet whipped ricotta with a touch of spice, and toasted walnuts come together in this fresh, flavor-packed pasta inspired by Mediterranean-style eating patterns and seasonal produce. This simple summer recipe highlights tomatoes as the star ingredient while pairing them with healthy fats, high protein pasta, and satisfying textures for a nourishing meal perfect for warm evenings and easy entertaining.
Balanced Basket Tips for June
Why This Dish Is Good for Cognitive Health
The Antioxidant Lycopene
Tomatoes are the heart of this recipe and packed with lycopene, a carotenoid antioxidant that may help protect the brain through its anti-inflammatory effects by reducing oxidative stress, which is linked to neurodegenerative diseases. Lycopene is fat-soluble, meaning it requires dietary fat to be properly absorbed. Pairing tomatoes with healthy fats like olive oil helps lycopene be taken up through the intestinal wall and into the bloodstream, where it can then do its antioxidant work.
The Healthy Fat & Brain Connection
Walnuts are one of the most researched foods for brain health. They are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid critical for brain cell structure, and polyphenols, both of which have been studied for their role in reducing inflammation and supporting long-term cognitive function. Olive oil also contributes polyphenols and unsaturated fats that support overall cellular health and is a key food in the Mediterranean and MIND diets.
Protein
Adequate protein intake supports overall brain health in two important ways: it provides the amino acids needed to produce neurotransmitters involved in mood and cognitive function, and it helps maintain muscle mass, which research has linked to better cognitive outcomes as we age. The Rummo Maxima pasta line used in this recipe delivers 21 grams of protein per 3.5 oz serving, a meaningful contribution to daily protein needs.
Built Around Seasonal Produce
Recipes centered around seasonal produce help bring variety, color, and important nutrients into everyday eating patterns. Often, the simplest combinations of fresh, quality ingredients can create the most satisfying and nourishing dishes!
Other Foods That Support Brain Health
- Fatty fish such as salmon and sardines
- Nuts
- Berries
- Leafy greens
- Beans and lentils
- Eggs
- Whole grains
- Fermented foods
- Herbs and spices
- Dark chocolate
Balanced eating patterns built around colorful produce, healthy fats, fiber-rich carbohydrates, and enjoyable meals can help support overall wellbeing and longevity.
References:
- Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020;12(2):550. Published 2020 Feb 20. doi:10.3390/nu12020550
- Cleveland Clinic. Amino acids: benefits & food sources. Updated December 22, 2021. Accessed May 12, 2026. https://my.clevelandclinic.org/health/articles/22243-amino-acids
- Crowe-White KM, Phillips TA, Ellis AC. Lycopene and cognitive function. J Nutr Sci. 2019;8:e20. Published 2019 May 29. doi:10.1017/jns.2019.16
- Uchida K, Sugimoto T, Tange C, et al. Association between Reduction of Muscle Mass and Faster Declines in Global Cognition among Older People: A 4-Year Prospective Cohort Study. J Nutr Health Aging. 2023;27(11):932-939. doi:10.1007/s12603-023-2007-9
The Balanced Basket
is a dietitian-led program designed to make healthy eating simple, enjoyable & easy. One balanced basket at a time. Look for callouts throughout our stores that highlight expertly curated products each month. Visit this page for delicious recipes each month, as we empower every gustomer to build feel-good nutrition habits.
