by Cornelia Marian
Boost Your Brain Health with These Nutritious Foods
A diet rich in “brain foods” is essential for optimal health. Brain health influences everything from memory and cognitive abilities to daily activities, balance, and emotional processing. It even affects how well you respond to pain, pressure, and temperature.
“Brain health is crucial for overall health, enabling us to communicate, make decisions, solve problems, and live productive lives at all ages,” says Dr. Lisa Mosconi, director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine and author of Brain Food.
Fortunately, many of the best “brain foods” are easily available at your local grocery store and are simple to add to your diet.
Key Nutrients for Cognitive Health
Incorporating foods rich in key vitamins, essential fats, and high-quality proteins is vital for keeping your brain healthy.
“As a society, we understand that the foods we eat affect how we look,” says Mosconi. “But those same nutrients also become the very fabric of our brains, impacting how we think and feel.”
Essential Brain Foods
Omega-3 Fatty Acids: These fats provide energy and support the function of the heart, lungs, immune system, blood vessels, and hormone-producing glands. They are abundant in fatty fish (like salmon, herring, and mackerel), walnuts, seeds, and some plant-based oils. Omega-3s may also lower the risk of Alzheimer’s and dementia.
Vitamin B6: Found in fish, beef liver, potatoes, and non-citrus fruits, Vitamin B6 is crucial for cognitive development and helps maintain normal levels of homocysteine, an amino acid linked to Alzheimer’s. It also helps synthesize dopamine and serotonin, which are important for pleasure, motivation, and mood regulation.
Vitamin B12: Necessary for protein metabolism and forming red blood cells, Vitamin B12 is found in eggs, milk, fish, meat, and poultry. Fortified cereals can also be a good source.
Vitamin K: This vitamin has anti-inflammatory effects and helps brain cells to grow and survive. It is mainly found in green leafy vegetables like spinach and kale.
Best Foods for Brain Health
Fatty Fish: High in omega-3 fatty acids, fatty fish help fight brain inflammation. Examples include salmon, herring, sardines, tuna, and mackerel.
Leafy Greens: Spinach, kale, cabbage, and other dark greens are rich in B vitamins, antioxidants, and vitamin K. Eating them daily can help maintain brain health as you age.
Berries: Blueberries, strawberries, blackberries, and blackcurrants are packed with flavonoids, which may lower the risk of cognitive decline and other diseases.
Walnuts: These nuts are high in omega-3 fatty acids. A handful as a snack or added to salads and oatmeal can boost your omega-3 intake.
Turkey and Chicken: These contain tryptophan, a protein used to make serotonin and melatonin, which influence mood and regulate the sleep-wake cycle.
Turmeric: This yellow spice contains curcumin, which has anti-inflammatory and antioxidant properties that support healthy memory. Add it to vegetable and meat stir-fries.
Plant-Based Oils: Flaxseed oil has the highest level of omega-3 fatty acids among plant-based oils. Canola and soybean oils are also good sources.
Coffee: Caffeine increases blood flow to the brain, and coffee beans contain antioxidants that protect against cell damage.
Dark Chocolate and Raw Cacao: These contain antioxidants and flavonols that protect against cell damage and fight inflammation. Aim for dark chocolate with at least 70% cacao content.
Conclusion
Eating for brain health is straightforward, with many brain-enriching foods readily available at your local grocery store. By incorporating these nutrient-rich foods into your diet, you can support your brain function, improve your mental health, and enhance your overall quality of life. Make smart food choices to boost your brain power and protect your mental well-being.
Forbes Magazine. (2024, June 6). The Best Food for Brain Health. Forbes. https://www.forbes.com/health/nutrition/best-brain-food/
Gómez-Pinilla F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews. Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn242