top foods for brain health
Brain Health is a super important conversation that has been gaining much needed momentum in health and wellness in the recent years. Tending to the health of our brain is super important, and in order to do so effectively we have to dive deeper into the functions of the brain to understand the ways in which it needs support. Even before you leave the womb, your brain works throughout your life to control your body's functions and helps you interact with the world around you. According to Mayo clinic, “Your brain contains billions of nerve cells arranged in patterns that coordinate thought, emotion, behavior, movement and sensation. A complicated highway system of nerves connects your brain to the rest of your body, so communication can occur in split seconds.”
Such an important organ deserves the most premium care! And one of the most effective ways to do this is through food, because what we eat is quite literally what our cells will become made of. Our brain is made of fat and water, so go figure, it thrives off our consumption of good fat and staying super hydrated. Eating more fat has become less stigmatized due to things like the keto diet, but the war on eating fat never had a rightful place in shaping our diets to begin with (yes, we’re referencing the food industries diabolical ‘low fat’ scheme) But let’s call it like it is - your brain thrives off of good healthy fat! And a thriving brain means sharper memory, better focus and concentration, improved motor skills, slowing down oxidative stress, Alzheimer’s disease prevention, and more.
So what exactly should we be eating to give our brain the best chance at functioning to our optimal potential? Below is a comprehensive list of good healthy fats to start incorporating your diet and what constitutes each of these foods as a ‘healthy’ fat.
Fatty Fish contains omega-3’ fatty acids called EPA and DHA these are key fatty acids that decrease inflammation in the body that keeps the body well functioning.
Coffee contains riboflavin, magnesium, manganese, and potassium. When consumed in moderated quantities coffee increases mental acuity and alertness that maintains brain endurance.
Blueberries are a true superfood! They contain antioxidants that reverse the effects of oxidative stress that can be degenerative to your body’s cells and brain health.
Green Tea has incredible antioxidant properties and has been consumed for thousands of years. Green tea prevents the formation of free radicals (toxins) in the body. According to Healthline, Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine.
Leafy Greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
Dark Chocolate contains flavanols that increase circulation in the brain.
Chia + Flax seeds similar to fatty fish, contain omega 3’s DHA and EPA. This is a great plant based alternative to be certain you’re getting the healthy fat needed for optimal brain function.
Turmeric has an active compound in it called Curcumin. It has powerful anti-inflammatory effects and is a very strong antioxidant.
Pumpkin Seeds contain powerful antioxidants that protect the body and brain from free radical damage. They're also an excellent source of magnesium, iron, zinc and copper Each of these nutrients is important for brain health.
Oranges contain flavonoids that may reduce inflammation and maintain or improve blood flow to the brain which could have positive effects on cognition.
Eggs are a good source of several nutrients like vitamins B6 and B12, folate and choline. Choline is a critical micronutrient that your body uses to create acetylcholine, a neurotransmitter that regulates memory and mood.
