Foods for Brain Health: Top Nutrients to Boost Your Cognitive Function

Top Brain-Boosting Nutrients

To be able to determine the best brain food categories, it would help to understand the nutrients under the surface that offer the most benefit for brain function. So let’s take a look at the behind-the-scenes nutrient that help preserve brain function:

• Omega-3 Fatty Acids -

Omega-3 fatty acids are beneficial for brain function because they support brain cell structure and help neurotransmitters communicate properly. Some natural sources of omega-3 fatty acids include oily fish, walnuts, and flaxseed.

• Antioxidants -

Antioxidants occur in many natural foods and are essential for brain health because they alleviate oxidative stress on the brain, reduce inflammation, and scavenge free radical cells that can inhibit neuron and neurotransmitter function. Some rich sources of antioxidants include dark chocolate, berries, and green leafy vegetables.

• Vitamins and Minerals -

Minerals and vitamins (especially vitamin B12, B6, and folate) sharpen mental clarity and allow for effective brain cell communication. They are integral to cognitive health and the best source for them are natural, whole foods.

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According to Dr.Lisa Mosconi- Program Director, Wellcome Leap | Director, Women’s Brain Initiative & Alzheimer's Prevention Program at Weill Cornell Medicine / NY-Presbyterian

A diet rich in omega-3s, antioxidants, and essential vitamins plays a significant role in maintaining brain function and slowing cognitive decline. What we eat today shapes how well our brain performs in the years to come.

Best Foods For Brain Health

Now let’s take a look at some specific brain superfoods that you can incorporate into your diet for enhanced cognitive function:

Best Foods For Brain Health

1. Oily Fish -

Oily fish like mackerel and salmon are beneficial for brain health because they are rich in omega-3 fatty acids. These fatty acids are integral to brain health and can help stave off age-related cognitive decline.

2. Dark Chocolate -

The high cacao content in dark chocolate is what makes it good for your brain. Cacao is a rich source of antioxidants that provide good brain nourishment and help offset the damaging effects that free radicals can have on brain cells and nerves.

3. Berries -

Berries like blackberries, blueberries, strawberries, and others are also rich in antioxidants. A sustained, long-term diet that includes berries can significantly decrease your risk of developing conditions like Alzheimer’s and dementia.

4. Nuts and Seeds -

Nuts and seeds are rich in antioxidants and omega-3 fatty acids which, as we have discussed, are important for protecting neurotransmitters and enhancing their function.

5. Whole Grains -

Whole grains including brown rice and oats can improve certain metabolic markers that affect cognitive function as the National Institutes of Health states, “Greater intake of whole grains is associated with improved metabolic markers linked to cognitive function, including inflammation, glucose metabolism, blood pressure, and cholesterol.”

6. Leafy Greens -

Another great category of food for brain health is leafy greens like spinach and kale. That’s because these foods are rich in nutrients like B vitamins, lutein, and beta-carotene. Studies have also found that maintaining these foods as a staple in your diet can help slow down cognitive decline.

7. Eggs -

Eggs are a great source of choline - a nutrient that proliferates the generation of an important neurotransmitter in the brain that also has a significant impact on motor function and memory.

8. Avocados -

Avocados are a natural source of healthy fats that benefit the brain by improving working memory, helping with memory retention, and reducing your risk of developing serious cognitive issues in the future.

9. Coffee -

The brain benefits of coffee have everything to do with the caffeine content. Caffeine is considered one of the brain healthy foods because it can provide a quick, temporary burst of mental energy, focus, and clarity.

10. Soy -

Soy is a natural source of protein and your brain needs protein in order to function properly. Proteins are made up of amino acids and the brain needs these amino acids to proliferate numerous chemical reactions related to cognitive function. These are just a couple of reasons why soy is a good brain food.

How These Foods Support Cognitive Function

The foods and brain food snacks that we have listed above generally fall into two categories: foods that are good for your brain in the here and now and those that help support long-term brain health.

The way that some of these foods offer brain benefits in the present is by ensuring the health and communication between your neurotransmitters. This effect can improve your working memory, and memory retention, and enhance your focus on a day-to-day basis.

On the other hand, some of these foods are better for long-term brain health. For instance, some of the foods listed above are rich sources of protein. High-quality clinical studies have found that diets rich in protein typically help lower the risk of neurodegenerative diseases and age-related cognitive issues such as Alzheimer’s and dementia. Additionally, incorporating the best supplements for brain health can further support cognitive function and overall brain wellness.

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Incorporating These Brain Foods into Your Diet

We understand that it may be difficult for some people to incorporate all of these foods for brain health into their diet. However, the good news is that you don’t have to eat all of these foods to reap their brain benefits. The key is consistency. For instance, if you can only seem to include more berries in your diet, try to eat a serving at least once a day.

Moreover, there are some practical ways to start including more of these healthy foods into your diet such as:

• Shopping List - The first step in eating more brain-healthy foods is stocking your fridge and pantry with them. Include some of these foods on your shopping list to have them handy when you need them.
• Meal Tips - A breakfast of yogurt and mixed berries, followed by a high protein lunch of salmon with a mixed greens salad, and a dinner of soy-based protein tacos topped with avocado and can provide you with enough brain fuel every day.
• Start Slow - You don’t have to do a 180 on day one. Start by simply incorporating a couple of the items on the brain foods list and slowly begin including more to make the change less jarring and more sustainable for yourself.