We all know that eating healthy food is essential for our bodies to function at their best. However, did you know that it can also help boost brain function? There are many foods out there that have been proven to improve memory and brain and nerve cells. We’ve compiled a list of some of the most powerful ones below.
- 1 Fatty Fish – Improves your brain health with omega-three fatty acids
- 2 Blueberries – Nutrient-rich for healthy brain function
- 3 Eggs – A source of choline for good mental function
- 4 Nuts – A rich source of omega three fatty acids
- 5 Whole Grains – The breakfast solution for a healthy brain
- 6 Olive Oil – Cooking with healthy fats
- 7 Pumpkin Seeds – Delicious snack to enhance memory
- 8 Tea – Delicious drink for reduced risk of neurological diseases
- 9 Coffee – The perfect drink to get rid of brain fog
- 10 Turmeric – A versatile spice to help protect against dementia
- 11 Garlic – A super ingredient to keep your brain healthy
- 12 Dark Chocolate – The best dessert for healthy blood flow
- 13 Tomatoes – A tasty ingredient for boosting mental health
- 14 Blackcurrants – A juice to keep you healthy
- 15 Broccoli – Packed with Vitamin K for brain health
- 16 Lentils – A great alternative to rice that helps the production of brain cells
- 17 Salmon – A great source of omega three fatty acid
- 18 Seaweed – A healthy snack that boosts brain function
- 19 Sage – Helps slow down the mental aging process
- 20 Fermented Foods – One of the best foods to increase overall brain health
- 21 Avocado – Packed with healthy unsaturated fats and vitamin e
- 22 Beets – Nitrates for lots of brain benefits
- 23 Conclusion – Incorporate a healthy diet to prevent cognitive decline
Fatty Fish – Improves your brain health with omega-three fatty acids
Fatty Fish is an excellent source of DHA and EPA, two fatty acids essential for brainpower. The best sources of these omega-three fats include halibut, mackerel, Salmon, and trout. Eating foods rich in omega 3s can help improve memory by slowing cognitive decline linked to aging or Alzheimer’s disease.
Additional benefits of fatty Fish are :
- Lower risk of heart disease
- Helps prevent cancer
Blueberries – Nutrient-rich for healthy brain function
Blueberries are one of the best sources of antioxidants. These fruits contain several nutrients that have been shown to improve memory and mind function, including vitamin C, manganese, and fiber. Blueberries are also effective at helping with dementia.
Popular dishes with blueberries include:
- Blueberry pie
- Pancakes with blueberries
Eggs – A source of choline for good mental function
Eggs are a great source of choline and nutrients like b vitamins. Choline is a precursor to the neurotransmitter acetylcholine, which plays a vital role in memory and cognition. This nutrient has been shown to improve mind function regardless of age.
Additional benefits of eggs include:
- A healthy alternative to high-calorie or fatty breakfast foods
- An inexpensive, accessible source of protein
Nuts – A rich source of omega three fatty acids
Nuts are packed with omega-three fatty acids, antioxidants (like vitamin E), and other nutrients that help improve cognitive function. They’re also a great way to get your daily fiber intake. The best choices include walnuts, almonds, sunflower seeds, and pumpkin seeds!
Popular dishes with nuts include:
- Trail mix
- Nut butter (like peanut butter) and spreads
Whole Grains – The breakfast solution for a healthy brain
Whole grains are excellent fiber and complex carbohydrates sources that help improve mental function by stabilizing blood sugar levels throughout the day! They also contain B vitamins which help to reduce inflammation in the brain.
Popular dishes with whole grains include:
- Whole grain cereals
- Oatmeal cookies or oat muffins
Olive Oil – Cooking with healthy fats
Studies have shown that the Mediterranean diet may be one of the healthiest because it involves eating olive oil regularly instead of butter or animal fats like lard. Olive oil also increases protection against oxidative damage in the brain and reduces inflammation.
Additional benefits of olive oil include:
- Improving cardiovascular health
- Promoting weight loss or maintenance
Pumpkin Seeds – Delicious snack to enhance memory
Pumpkin seeds are one of the best sources of magnesium, a mineral that is essential for mind function. Magnesium controls the NMDA receptors, which help with brain development and memory. They also help to prevent overstimulation of nerve cells in the brain. Having healthy nerve signals will ensure that you don’t experience any brain damage from overstimulation.
Popular dishes with pumpkin seeds include:
- Topping for salads or yogurt
- Roasted pumpkin seeds
- Pumpkin seed butter spreads
Tea – Delicious drink for reduced risk of neurological diseases
Tea is rich in flavonoids, the antioxidants that give the tea leaves their deep green color. These nutrients are abundant in black and oolong teas especially. Flavonoids can lower your risk of developing neurodegenerative diseases like Alzheimer’s by helping to prevent oxidative stress within your brain.
Additional benefits of tea include:
- Improved cardiovascular health
- Natural weight loss aid
Coffee – The perfect drink to get rid of brain fog
Coffee is one of the healthiest beverages you can drink because it’s rich in antioxidants and other nutrients that help to improve mental function like magnesium and potassium!
Additional benefits of coffee are:
- May help you burn fat
- May lower your risk of getting type 2 diabetes
Turmeric – A versatile spice to help protect against dementia
Turmeric is a bright yellow spice used in Indian cuisine for centuries to help improve the taste of curries. Studies have shown that this nutrient can reduce inflammation within our brains and prevent some age-related damage. Curcumin, an active compound in turmeric, has been found to help protect against neurodegenerative diseases like Alzheimer’s and dementia by keeping our brains healthy.
Popular dishes with turmeric include:
- Rice dishes with vegetables
Garlic – A super ingredient to keep your brain healthy
Garlic has long been considered one of the healthiest spices because it contains antioxidants (allicin) which have anti-inflammatory properties when consumed, helping you maintain good overall cardiovascular function and cognitive performance too!
Additional benefits of garlic include:
- Boosting immune system
- Reducing high blood pressure
Dark Chocolate – The best dessert for healthy blood flow
Cacao is rich in healthy compounds like flavonoids, which help fight oxidation within our brains by protecting neurons from toxins and improving blood flow. Studies show this antioxidant-rich superfood can enhance mental function by increasing neuronal signaling between neurons while also helping to increase neuroplasticity (the ability for your brain cells to form new connections). And unlike other sources of chocolate, dark varieties are low in sugar.
Popular dishes with dark chocolate include:
- Snacks with fruits
Tomatoes – A tasty ingredient for boosting mental health
Tomatoes are a great source of carotenoids and vitamin C, both of which help protect the brain from oxidative stress and reduce your risk for Alzheimer’s disease. Tomatoes also contain a powerful antioxidant called lycopene that is responsible for their red color. Studies have shown that this compound can increase blood flow to the brain, helping you think faster and more clearly.
Popular dishes with tomatoes include:
- Mediterranean diets
- pasta dishes
Blackcurrants – A juice to keep you healthy
Blackcurrants have some of the highest antioxidant levels and anti-inflammatory properties of any other fruit! Consuming blackcurrant juice regularly can help reduce oxidative stress within your brain, linked to age-related memory loss.
Popular dishes with blackcurrants include:
Broccoli – Packed with Vitamin K for brain health
Broccoli is a healthy green vegetable that contains substantial amounts of Vitamin K, essential for mind function. It also includes high levels of choline, a necessary nutrient for memory and mental performance. Broccoli pairs well with lots of dishes, but you can try it sauteed or steamed over rice or pasta.
Popular dishes with broccoli include:
- Broccoli soup
- Steamed broccoli with lemon juice and olive oil
Lentils – A great alternative to rice that helps the production of brain cells
Like beans, lentils contain healthy amounts of fiber which helps reduce inflammation and improve your digestive health too. Lentils provide magnesium and folate, which are essential for producing new cells in the body, including those found in your brain. They’re also high in iron and protein to help you feel energized throughout the day!
Popular dishes with lentils include:
- Lentil soup
Salmon – A great source of omega three fatty acid
Not only is Salmon good for your heart health, but it also contains high amounts of omega-three fatty acids, which are great for boosting cognitive health. As one of the best brain foods, Salmon has been shown to lower cholesterol while improving blood flow within our brains, both of which may lead to better overall function when consumed regularly.
Popular dishes with Salmon include:
- Salmon fishcakes
- Grilled Salmon with a lemon butter sauce
Seaweed – A healthy snack that boosts brain function
Munching on some seaweed makes for a great snack because it contains high levels of antioxidants such as fucoxanthin which has been shown in studies to promote the production of neurons within our brain. Seaweed also helps reduce inflammation (linked to Alzheimer’s disease) and improves blood flow. It may not be your go-to food, but adding seaweed into your diet can help protect against age-related cognitive decline, so why not give it a try?
Popular dishes with seaweed include:
- Seaweed salad
- Miso soup
Sage – Helps slow down the mental aging process
Sage is an herb known for its anti-inflammatory and antioxidant properties, which can help protect the brain from age-related decline. It contains unique chemicals called terpenoids, which are thought to have neurological benefits and improve memory function. It’s also a great source of Vitamin K so that you can enjoy its savory flavor without the guilt.
Popular dishes with sage include:
- Roasted potatoes with rosemary and sage
Fermented Foods – One of the best foods to increase overall brain health
Fermented foods are rich in probiotics, which help maintain a healthy balance of bacteria in the gut. They also support cognitive function by helping to reduce inflammation and improve brain-derived neurotrophic factor (BDNF) levels. Try some sauerkraut or kimchi over rice today!
Popular dishes with fermented foods include:
Avocado – Packed with healthy unsaturated fats and vitamin e
Avocados are not only delicious and healthy, but they may support brain health. Unsaturated fats in avocados can reduce high blood pressure and reduce the effects of cognitive decline. Lowering high blood pressure can also lead to helping with dementia prevention.
Popular dishes with avocado include:
- Avocado toast
Beets – Nitrates for lots of brain benefits
Beets are high in nitrates which studies show can boost circulation within the brain, helping to improve cognitive function and even protect against age-related decline.
Popular dishes that include beets include:
- Beet salad
- Pickled beets
Conclusion – Incorporate a healthy diet to prevent cognitive decline
By including these foods into your diet, you can help boost mind function and enhance memory! Try adding them to your next meal or snack so you can start reaping the benefits of consuming a healthy diet today. With age, mental decline is a natural process, but that doesn’t mean you have to succumb to it. By eating a balanced diet, exercising regularly, and reducing stress levels, you can help protect against some of the effects of mental decline while living your life to its fullest potential!