There’s a lot of power in food. It has the ability to make you feel great or terrible, and holds influence over your weight, energy and overall health.
Certain foods are good for organ function and vitality, including your brain. You want to do anything you can to nurture your cognitive abilities, and food is one of the easiest — and most delicious — ways to do just that.
Here are some of the best foods to boost your brain health.
According to a study from Tufts University, blueberries are not only one of the best foods for your brain, but these delicious little fruits can actually improve memory and reverse memory loss. The flavonoids found in blueberries interact with nerve cells, increasing communication among them and stimulating the regeneration of brain cells.
Fish is known for containing omega-3 fats, which help to fight inflammation throughout the body, including the brain. The omega-3 fats EPA and DHA are the most effective and occur naturally in fish. Low DHA levels have been linked to a higher risk of Alzheimer’s disease, while proper levels of EPA and DHA help produce serotonin.
Broccoli is a great source of vitamin K, which has been known to boost cognitive function and brainpower. Research also suggests that the glucosinolates in broccoli help slow the breakdown of the neurotransmitter acetylcholine. Low levels of acetylcholine have been linked to Alzheimer’s disease.
Nuts are rich in vitamin E, which has been known to prevent cognitive decline. Almonds and walnuts are two great sources of vitamin E. Research has suggested walnut consumption may support brain health by increasing inferential reasoning.
5. Olive Oil
Olive oil is high in antioxidants called polyphenols, which aid in reversing memory deficits due to aging. It is also rich in monounsaturated fats, which increase levels of acetylcholine, the brain chemical attributed to memory and learning. Monounsaturated fats can reduce the risk of Alzheimer’s by up to 40 percent.
This nutrient-rich vegetable contains vitamin K and manganese, both known for boosting brain function. Manganese also helps with your brain’s ability to focus on tasks and can be used as a pick-me-up.
Avocado is high in monounsaturated fats that protect brain cells and promote blood flow, which helps increase brain function. It also contains folate, which is essential for brain health and nurtures cognitive function, particularly memory.
This leafy green has many health benefits, including being a brain booster. Studies suggest spinach protects the brain from cognitive decline. Containing folate and beta-carotene, an antioxidant that works to fight heart disease and cancer, spinach is a nutritious and delicious way to improve cognitive function.
9. Pumpkin seedsPumpkin seeds are rich in zinc, a mineral that supports brain function by helping to prevent neurodegeneration and the development of Alzheimer’s. It also contains omega-3 and omega-6, which improve mental health, memory and brain development.
Eggs are high in choline, an essential nutrient for healthy brain function. Choline maintains cell membrane structure and is a key element in manufacturing neurotransmitters for brain cell communication.
So there you have it—the top foods for brain health that can improve your memory, overall brain function and prevent cognitive disease later in life. Being healthy is a conscious effort, but in this case, can be fun trying new, healthy recipes. For more ways to stay healthy, subscribe to our blog.