The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function. Here are some of great brain foods.
Oily fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.
A 2017 study found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.
One study found that people who ate baked or broiled fish regularly had more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory and emotion
These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.
Be More Raw Cocoa Powder
Several studies have found that polyphenols, such as those in cocoa, may reduce your risk of neurodegenerative diseases by improving brain function and blood flow.
Studies suggest that daily intake of cocoa flavanols can improve mental performance in people with and without mental impairments.
Be More Goji Berries
Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.
The Chinese wolfberry, commercially know as the “goji” berry, has long been hailed as the premier “brain tonic” in Asia. Goji berries have been cultivated and used for memory improvement for over 600 years.
Be More Chia seeds
By consuming chia, you provide your brain with the all-important omega-3 ALA that it needs to function well.
Chia is a complete protein — it has all nine essential amino acids that you need from your diet. These essential amino acids support the brain and can prevent decline in mood and cognitive performance.
Chia is high in natural antioxidants that help protect against free radicals. Vitamins, as well as the minerals iron, copper, magnesium, manganese, and zinc, are all necessary for different brain functions and are all contained in chia seeds.
It’s one of the best brain foods out there. Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. It’s also loaded with vitamin C which helps protect the brain against damage.
Leafy greens, including kale, may support brain health.
Like broccoli, kale contains glucosinolates, and leafy greens also contain other key antioxidants, vitamins, and minerals. This is why many consider kale to be a superfood.
Beets reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels.
For a vegetable with such few calories, celery sure does offer a lot of benefits. Because it’s so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option and good for your brain too.
You can help support your brain health and boost your alertness, memory and mood by strategically including these foods in your diet.
Be More Be Smart
6 different superfoods, 18 vitamins and minerals and brain enhancing Brahmi put together to make it easier for you to get the most out of your day. Other ingredients such as maca, chia seeds, goji berries, chokeberries and raspberries provide the necessary vitamins and minerals to keep your body functioning while you tackle the challenges of your daily life.
Written by nutritionist Riin Reimer