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Your brain plays a pretty significant role in your body, therefore it’s important to treat it right. As we get older, our cognitive function tends to decline and we may find it harder to concentrate and remember things. Unfortunately, there’s no magic pill to prevent cognitive decline. However, eating a balanced diet rich in omega-3 fatty acids and antioxidants is one of the best ways to maintain and improve cognitive function. Below you will find a list of foods that you should be eating on a regular basis to help nourish your brain. And don’t worry, it’s never too late to incorporate some of these brain boosting foods into your diet.
Leafy Greens
Leafy greens such as kale, spinach, and collard greens are rich in vitamin K, folate, and phytonutrients which help sustain the brain. Studies have shown that consuming one serving of leafy greens a day significantly decreased the rate of cognitive decline in older adults.
Fatty Fish
Fish such as salmon, trout, and sardines are a great source of omega-3 fatty acids which work as the building blocks of the brain. These fats are essential for memory and learning to help ward off Alzheimer’s disease. The FDA recommends two 4oz servings of fatty fish per week.
Blueberries
Blueberries contain flavonoids which not only gives berries their dark pigmentation, but also helps improve memory. Blueberries are also rich in antioxidants which helps improve communication between brain cells. According to Harvard Medical School, we should have two to three half cup servings of berries per week.
Coffee
Coffee lovers rejoice! The caffeine and antioxidants found in coffee have been linked to increased alertness and sharper concentration in adults. However, make sure you’re not adding a bunch of sugar to your morning pick me up, which negates the positive health benefits.
Pumpkin Seeds
Pumpkin seeds are a powerhouse full of antioxidants and micronutrients such as zinc, copper, and magnesium. Zinc and copper help the body handle nerve signals, while magnesium is vital to learning and memory. Raw pumpkin seeds are recommended as opposed to roasted since they contain the most potent nutrients.
Sources:
Haas, S. (2020, February 13). Your Guide to the Best Foods for Brain Health. Retrieved from https://www.psychologytoday.com/us/blog/prescriptions-life/202002/your-guide-the-best-foods-brain-health
Harvard Health Publishing. Foods linked to better brainpower. Retrieved from https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower
Harvard Health Publishing. (2013, July). Eat blueberries and strawberries three times per week. Retrieved from https://www.health.harvard.edu/heart-health/eat-blueberries-and-strawberries-three-times-per-week
Jennings, K. (2017, May 9). 11 Best Foods to Boost Your Brain and Memory. Retrieved from https://www.healthline.com/nutrition/11-brain-foods