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So many foods help your brain stay healthy.
Incorporating these brain health foods into your diet can be easy, when you know which foods to grab and which foods to avoid. Some of the benefits include antioxidants, nutrients, mood boosters, and more.
Some foods have antioxidants that help protect your brain from damage and actually help to reduce the oxidation in the brain as we age. This actually helps the communication between brain cells. Other foods contain nutrients that support memory and brain development. Still other foods increase alertness, improve mood, and sharpen concentration.
Strategically including these foods in your diet will boost alertness, memory, mood, and support your brain health overall.
1. BLUEBERRIES
Blueberries are a great source of antioxidants, Vitamin C, flavonoids, flavonols, and fiber. They are known for reversing the oxidation damage in our brains and reducing inflammation in our bodies. In addition, the fiber will help you stay full. There have been animal studies indicating blueberries actually help improve memory and may lessen short-term memory issues.
2. WALNUTS
Walnuts are rich in the Omega-3 fatty acid, DHA. They help memory and learning functions of the brain and have anti-aging effects on the brain . Not only healthy for the brain, they are also known to help protect against heart disease
3. SALMON
Salmon and other fatty fish, like trout and sardines, top the list of healthy brain foods! They are rich in Omega-3’s, protein, and healthy fats. These Omega-3’s are helpful with sharpening memory, improving mood and learning functions, and reverse aging in the brain. It surprised me to learn our brains are 60% fat, mostly the omega-3 kind which is a major building block in our brains. Omega-3s build brain and nerve cells, so these fats are necessary for memory and learning. In addition, these fats slow mental decline as we age. Interesting to learn a deficit of these omega-3s has been linked to depression and learning deficits. Click here for our recommended salmon recipes!
4. BEETS
Beets are a brain super food! The dietary nitrates found in beet juice help improve cognitive function and help reduce plaques found in the brain that cause mental decline as we age, like Dementia. Their juice contains nitrates that increase blood nitric oxide levels, decrease blood pressure and improve cognitive performance. The nitric oxide from the nitrates of beet juice also helps to increase neurovascular function and blood circulation to the brain.
5. COFFEE – CAFFEINE AND ANTIOXIDANTS
Good News! Coffee contains caffeine and antioxidants, which are both brain healthy. Caffeine increases alertness, improves mood, and sharpens concentration. Coffee also contains a high concentration of antioxidants.
6. TURMERIC
Turmeric is gaining in popularity and is the main ingredient in curry powder. It’s active ingredient, Curcumin, is able to cross the blood-brain barrier. This means it can enter the brain and directly benefit brain cells. (Not many ingredients have small enough molecules to pass this barrier.) Turmeric is an antioxidant and anti-inflammatory which benefits memory, eases depression, and stimulates brain cell growth.
7. BROCCOLI
Broccoli is packed with antioxidants and vitamin K, both benefit brain health. Sphingolipids are a type of fat in the brain cells. Vitamin K is a fat-soluble vitamin that aids in forming these. Broccoli also has anti-inflammatory and antioxidant effects.
8. PUMPKIN SEEDS
Pumpkin seeds contain powerful antioxidants. They are also a great source of micronutrients including magnesium, iron, zinc, and copper. In short, zinc and copper are critical for nerve signaling. Magnesium aids learning and memory. Iron is important for brain function and clarity, helping what is known as brain fog.
9. DARK CHOCOLATE AND COCOA
Love chocolate? One recent study shows people who ate chocolate performed better in a series of mental and memory tasks over those who did not! Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants. These compounds aid in learning and memory. Chocolate is also known to be a mood booster.
10. NUTS
Nuts contain healthy fats, antioxidants and vitamin E, which all contribute to a healthy brain. Vitamin E helps to slow mental decline. As an added bonus, research has shown eating nuts improves markers of heart health, and having a healthy heart is linked to having a healthy brain.
11. ORANGES
Oranges contain antioxidants and vitamin C. Vitamin C protects against mental decline as we age.
12. POMEGRANATES (AND POMEGRANATE JUICE)
Pomegranates contain antioxidants, which are important for reversing some of the oxidation damage our brains encounter as we age. Pomegranates have a very concentrated juice, you do not need to drink a large quantity to get the benefits to your brain. Remember when buying pomegranate juice, be sure to get one with no added sugar.
13. EGGS
Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline.
Choline is an important micronutrient that helps regulate mood and memory. Egg yolks are a concentrated source of choline. The B vitamins have been linked to aiding with depression, slowing mental decline as we age, and regulating sugar levels in the brain.
14. GREEN TEA
Green tea is rich in antioxidants, polyphenols, caffeine, and L-theanine. As is the case with coffee, the caffeine improves alertness, performance, memory and focus. Green tea is also a source of L-theanine which is an amino acid that is able to cross the blood-brain barrier. L-thanine reduces anxiety and relaxes the body without causing fatigue. The caffeine is a stimulant and the L-thanine relaxes the body, the two balance each other. Added bonus, green tea is said to improve memory.
15. AVOCADOS
Avocados contain antioxidants, vitamin K, and are a rich source of healthy fats. They have been shown to improve memory, focus, and spatial working memory. Click here and here for our recommended avocado recipes!
16. VIRGIN OR EXTRA VIRGIN COCONUT OIL
Coconut oil contains high levels of flavonoids, flavonols and medium-chain triglycerides that can help to protect the brain from oxidative stress. This oil can also prevent memory loss that occurs with age.
17. BONE BROTH
Bone broth contains high levels of glycine, a nonessential amino acid that enhances memory.
18. OLIVE OIL
One of the minor constituents of olive oil not yet discussed in this article is oleocanthal, which has to capacity to reduce the neuron-damaging effects of ADDLs (amyloid-beta derived diffusible ligands) and therefore has a preventative effect on Alzheimer’s Disease.
19. KALE, SWISS CHARD, AND ROMAINE LETTUCE
Kale, swiss chard and romaine lettuce are nutrient-dense leafy green vegetables that can be beneficial in preventing cognitive impairment and dementia risk.
These brain healthy cookbooks are highly recommended! These are easy access Amazon Affiliate Links for your convenience.
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