Feeling scatterbrained, lost in brain fog, or….forgetful? Simple solutions like snacking on walnuts can improve your overall brain health. We know that how we eat can affect our bodies, but what we put in our mouths also affects our mood, the brain’s energy, our memory, and even our ability to handle stress, complex problems, or simple daily tasks.
Our brains are made up of about 60% fat. Not getting enough healthy fats in your food or storing enough in your body deprives the brain of the building blocks in needs for proper repair and function, and over time can lead to things like depression, Alzheimer’s, and dementia.
Our brain also demands a constant supply of glucose from complex carbs (fruits, vegetables, whole grains) to operate normally. Brain functions like thinking, learning and memory are closely tied to glucose levels and how effectively the brain utilizes it.
Here some brain-boosting food choices that will naturally increase your brain power:
1. Tomatoes
Evidence to suggests that lycopene, a powerful antioxidant found in tomatoes, can help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s.
2. Pumpkin seeds
Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.
3. Broccoli
High in sulfurophane and Vitamin K. These chemicals that helps detoxify the body, reduction of inflammation, enhance memory, and control of damaging free radicals.
4. Nuts & Seeds
These contain a variety of nutrients to support brain health like vitamin E, omega-3 fats, copper, manganese, and fiber (for brain supportive gut bacteria). Even hemp seeds!
5. Coconut oil
Coconut oil is used by the body as energy, leaving glucose for the brain, while also showing to lower blood sugar, blood pressure, and cholesterol. By supporting the heart and circulation, you’re also benefiting the brain. Coconut oil also acts as an anti-inflammatory and has been linked to helping prevent Alzheimer’s and dementia.
6. Spinach
Spinach can prevent or delay dementia. The nutrients in spinach prevent damage to DNA, cancer cell growth, and tumor growth, but also slow the effects of aging on the brain. Spinach is also a good source of folate and vitamin E.
7. Oily fish
Essential fatty acids like DHA cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish like wild salmon, trout, mackerel, and sardines. DHA is crucial for maintaining the health of brain cells and actually stimulates the growth of brain cells in the memory center.
8. Blueberries
Jam-packed with brain-protective antioxidants. Blueberries also help to reduce inflammation, a cornerstone of virtually all brain degenerative disorders, and they may be effective in improving or delaying short term memory loss.
9. Avocado
High in monounsaturated fats and omega-3 and omega-6 to protect brain cells and increase blood flow to the brain, lower cholesterol, and aid in the absorption of antioxidants. They also contain antioxidants including vitamin E which protect the body and the brain from free radical damage.
10. Beans and legumes
Excellent sources of complex carbohydrates and fiber which slows absorption, giving us a steady supply of glucose for the brain without the risks of sugar spikes associated with many other sugar sources. Also rich in folate (a B vitamin critical to brain function) and omega fatty acids.
11. Dark chocolate
The flavonols in chocolate improve blood vessel function, which in turn improves cognitive function and memory. It also improves mood, can ease pain, and is full of antioxidants.
12. Turmeric
Acts to turn on the parts of our DNA that help reduce inflammation. The important role of turmeric in brain health has been described in the Vedic texts dating back more than 3,000 years.
13. Eggs
Rich in omega-3 fatty acids, vitamins B12 and D, and choline, eggs are egg-cellent for brain health. Choline is an essential nutrient that plays an important role in several metabolic pathways and acts as a neurotransmitter. It improves your memory and cognitive power.
14. Sunflower seeds
Rich in prebiotic fiber, the specific type of fiber that helps nurture the growth of brain supportive gut bacteria.
15. Asparagus
Rich in prebiotic fiber to support brain-healthy gut bacteria. Asparagus is high in anti-inflammatory nutrients and folate.
