Power your Brain with Food
The foods we eat can have a big impact on the structure and health of our brains. Mix and match the ingredients with a dash of creativity to create custom recipes that work for your tastes.
“Put simply: Everything in the brain that isn’t made by the brain itself is ‘imported’ from the food we eat.”
Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
1- Fatty Fish
No matter how you cook it, the Omega-3 found in fatty fish, such as salmon, is good for your brain and may improve mental health. These foods may improve blood flow to the brain, stabilize moods and help with memory retention.
You can prepare salmon in a variety of ways. Marinate the fish in teriyaki sauce for an Asian twist or keep it simple with fresh herbs and lemon slices.
2- Antioxidant-Rich Blueberries and other berries
Blueberries, strawberries, blackberries and raspberries are good sources of antioxidants. Blueberries may benefit aging neurons in the brain. Add them to cereal, oatmeal, yogurt and smoothies, or top them with whipped cream for a satisfying dessert.
Heating up blueberries doesn’t diminish their nutritional value. That means you can include a healthy blueberry crisp on your menu without guilt.
3- Walnuts
Just a quarter cup of walnuts a day delivers plant-based omega-3 fats. Adding walnuts to your diet may help improve cognitive function, concentration and short-term memory recall. Grab a handful for a quick snack, or put them on top of oatmeal, cereal and salads.
4- Dark Chocolate
Cocoa or quality dark chocolate may improve blood flow to the brain, which could improve cognitive function and verbal fluency. Moderation is key, so treat yourself to quality chocolate when looking for a sweet snack.
5- Whole Grains
Overnight oats are a quick, customizable breakfast. Combine 1 part oats, 1 part milk and ⅛ part chia seeds (optional), vanilla extract (optional) and honey (optional) and soak overnight. Top with your favorite fruit and nuts — walnuts, dark chocolate and berries would be a smart idea.
6- Coffee And Tea
Starting your day with a cup of coffee is a habit you can keep. That’s because caffeine may prevent adenosine from binding to its receptors, making you feel less drowsy. Along with helping you stay alert, coffee has been known to improve mood, reaction time, vigilance and learning.
7- Leafy Greens
If you told your kids to eat their greens, you were right. NPR correspondent Allison Aubrey advises that eating kale, spinach and other types of dark lettuce may help prevent brain deterioration as you age. Salads are a great way to get your greens.
8- Turmeric
A spice native to south-Asia, but widely available everywhere, turmeric may benefit your brain health because of its antioxidant and anti-inflammatory effects.
9- Sage
Sage has compounds that could help improve cognitive and neurological function. Plus, it may protect against the accumulation of peptides associated with Alzheimer’s disease.
10- Water
If you remember nothing else you read here, commit this to memory: Water consumption is incredibly important for brain health.
Water is an essential building block for your brain. It fills the spaces between the cells.
