FISH, COFFEE, BERRIES, TURMERIC, BROCCOLI, PUMPKIN SEEDS, DARK CHOCOLATE, NUTS, ORANGES, EGGS, GREEN TEA
Foods like fatty fish, blueberries, and broccoli contain compounds that may support your brain health and function, including your memory.
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| Best Foods for A Healthy Brain |
As the control center of your body, your brain is in
charge of keeping your heart beating and lungs breathing and allowing you to
move, feel, and think.
Eating certain foods can help you keep your brain in peak working condition.
1.
Fatty fish
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| About 60% of your brain is made of fat, and just over half of that fat is comprised of omega-3 fatty acids. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory |
Omega-3s may slow age-related mental decline and help
prevent Alzheimer’s disease
On the flip side, not getting enough omega-3s is
linked to cognitive impairments, as well as depression (
In general, eating fish seems to have health
benefits.
Some research also suggests people who regularly eat
fish tend to have more grey matter in their brains. Grey matter contains nerve
cells that control decision-making, memory, and emotion
Fatty
fish can include:
salmon, trout, albacore tuna, herring and sardines
In
Summary
Fatty fish is a rich source of omega-3 fatty acids, a
major building block of the brain. Omega-3s play a role in memory and improving
mood, as well as protecting against cognitive decline.
The caffeine found in coffee has several positive effects on the brain,
including
Increased
alertness: Caffeine keeps your brain alert by blocking
adenosine, a chemical messenger that makes you feel sleepy.
Improved
mood: Caffeine may also boost some of your “feel-good”
neurotransmitters, such as dopamine.
Sharpened
concentration: One study found that caffeine
consumption led to short-term improvements in attention and alertness in
participants completing a cognition test
Drinking coffee over the long term is also linked to a
reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. The
largest risk reduction was seen in those adults who consume 3-4 cups daily
This could be partly due to coffee’s high
concentration of antioxidants
But drinking too much coffee or having caffeine too
close to bedtime can negatively impact your sleep. This can have negative
consequences on your brain and memory.
In
Summary
Coffee can help boost alertness and mood. It may also
offer some protection against Alzheimer’s and Parkinson’s, thanks to its
content of caffeine and antioxidants.
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| Blueberries |
Antioxidants act against oxidative stress and
inflammation, which can contribute to brain aging and neurodegenerative
diseases
Some of the antioxidants in blueberries have been
found to accumulate in the brain and help improve communication between brain
cells.
sprinkling them over your breakfast cereal, adding
them to a smoothie, or enjoying them for a simple snack.
In
Summary
Blueberries are packed with antioxidants that may
delay brain aging and improve memory.
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| Turmeric |
Curcumin, the active ingredient in turmeric, has been
shown to cross the blood-brain barrier, meaning it can directly enter the
brain. It’s a potent antioxidant and anti-inflammatory compound that
may provide the following benefits
May benefit memory: Curcumin may help improve
memory in people with Alzheimer’s. It may also help clear the amyloid plaques
that occur with Alzheimer’s disease.
Eases depression: Curcumin boosts serotonin and
dopamine, both of which improve mood. One review suggested curcumin may improve
symptoms of depression and anxiety when used alongside standard treatments in
people diagnosed with depression
Helps new brain cells grow: Curcumin boosts
brain-derived neurotrophic factor, a growth hormone that helps brain cells
grow. It may help delay age-related mental decline, but more research is needed
Most studies use highly concentrated curcumin
supplements in doses ranging from 500–2,000 mg daily, much more curcumin than
most people consume when using turmeric as a spice. This is because turmeric is
only made up of around 3–6% curcumin.
In
Summary
Turmeric and its active compound curcumin have strong
anti-inflammatory and antioxidant benefits, which help the brain. In research,
it has reduced symptoms of depression and Alzheimer’s disease.
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| Broccoli |
It’s also very high in vitamin K, delivering more than
100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of
cooked broccoli.
This fat-soluble vitamin is essential for forming
sphingolipids, a type of fat that’s densely packed into brain cells.
Some research in older adults links a higher vitamin K
intake with better memory and cognitive status.
Broccoli also contains compounds, such as sulforaphane,
that provide anti-inflammatory and antioxidant effects and may help protect the
brain against damage. Sulforaphane levels are highly concentrated in broccoli
sprouts.
In
Summary
Broccoli contains a number of compounds that have
powerful antioxidant and anti-inflammatory effects, including vitamin K and
sulforaphane.
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| Pumpkin seeds |
They’re also an excellent source of other nutrients
important for brain health, including:
Zinc: This
element is crucial for nerve signalling. Zinc deficiency has been linked to
many neurological conditions, including Alzheimer’s disease, depression, and
Parkinson’s disease.
Magnesium: Magnesium
is essential for learning and memory. Low magnesium levels are linked to many
neurological diseases, including migraine, depression, and epilepsy.
Copper: Your
brain uses copper to help control nerve signals. Imbalances in your copper
levels may increase the risk of neurodegenerative disorders such as Alzheimer’s.
Iron: Iron
deficiency is often characterized by brain fog and impaired brain function.
The research focuses mainly on these micronutrients
rather than pumpkin seeds themselves. However, since pumpkin seeds are high in
these micronutrients, you can likely reap their benefits by adding them to your
diet.
In
Summary
Pumpkin seeds are rich in many micronutrients that are
important for brain function, including copper, iron, magnesium, and zinc.
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| Dark chocolate |
Flavonoids are a group of antioxidant plant compounds.
These compounds may enhance memory and help slow age-related mental decline.
One study also found that participants who ate dark
chocolate experienced a positive increase in mood and greater gut
microbiome diversity compared to those who did not eat chocolate. The
research suggests that dark chocolate may have a prebiotic effect
that can improve negative emotional states through the gut-brain
connection.
In
Summary
The flavonoids in chocolate may help protect the
brain. Studies suggest eating chocolate, especially dark chocolate, could boost
both memory and mood.
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| Nuts |
One study found that regular consumption of nuts could
be linked to a lower risk of cognitive decline in older adults.
Several nutrients in nuts, such as healthy fats,
antioxidants, and vitamin E, may explain their beneficial effects on brain
health.
Vitamin
E
protects cells against free-radical damage to help slow mental decline.
While all nuts are good for your brain, walnuts may
have an extra edge since they also deliver anti-inflammatory omega-3 fatty
acids.
In
Summary
Nuts contain a host of brain-boosting nutrients,
including vitamin E, healthy fats, and plant compounds.
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| Oranges |
Eating oranges and other foods high in vitamin C may
help prevent mental decline.
According to one study, having higher levels of
vitamin C in the blood was associated with improvements in tasks involving
focus, memory, attention, and decision speed.
Vitamin C is a powerful antioxidant that helps
reduce the free radicals that can damage brain cells. Plus, vitamin C supports
brain health as you age and may protect against conditions like major
depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease.
You can also get high amounts of vitamin C from other
foods like bell peppers, guava, kiwi, tomatoes, and strawberries.
In
Summary
Oranges and other foods that are high in vitamin C can
help defend your brain against damage from free radicals.
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| Eggs |
Choline is an essential micronutrient your body
uses to create acetylcholine, a neurotransmitter that helps regulate mood and
memory. The liver produces a small amount, but you must get choline from food
to get the necessary amount. Higher intakes may be linked to better memory and
mental function.
Adequate choline intake is 425 mg per day for most
females and 550 mg per day for males. A single egg contains 147 mg.
B vitamins found in eggs also support brain health.
They may help slow the progression of mental decline
in older adults by lowering levels of homocysteine, an amino acid that could be
linked to dementia and Alzheimer’s disease.
Being deficient in two types of B vitamins — folate
and B12 — has been linked to depression.
Folate deficiency is common in older people with
dementia, and studies show that folic acid supplements can help minimize
age-related mental decline.
Vitamin B12 is also involved in synthesizing brain
chemicals and regulating sugar levels in the brain.
There’s little direct research on the link between
eating eggs and brain health. However, research supports the brain-boosting
benefits of the specific nutrients in eggs.
In
Summary
Eggs are a rich source of several B vitamins and
choline, which are important for regulating mood and promoting proper brain
function and development.
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| Green tea |
Green tea contains caffeine, which may boost
brain function and improve alertness, performance, memory, and focus.
Green tea also has other components that support brain
health.
L-theanine is an amino acid that can cross the
blood-brain barrier and increase the activity of the neurotransmitter GABA,
which helps reduce anxiety and makes you feel more relaxed.
One review found that the L-theanine in green tea can
help you relax by counteracting the stimulating effects of caffeine.
Green tea is also rich in polyphenols and antioxidants
that could protect the brain from mental decline and reduce the risk of
neurodegenerative disease.
Green tea may also help improve memory.
In
Summary
Green tea contains caffeine, which boosts alertness,
antioxidants, which help protect the brain, and L-theanine, which can help you
relax.
