Top 10 Foods For Healthy Brains

A nutrient-dense diet is the foundation for a healthy body and brain. Try to incorporate fresh, colorful fruits and vegetables (including berries, red cabbage, kale and radicchio) and protein-rich foods like eggs, grass-fed meats, beans and whole grains.

Also be sure to include turmeric, which contains curcumin and may reduce the risk for cognitive decline. Green tea, which provides L-theanine, helps with alertness and concentration.

1. Blueberries

Blueberries aren’t just one of the hottest foods of the moment, they also appear to be the brain-healthiest. A recent study found that consuming flavonoid-rich wild blueberries improves vascular and cerebral blood flow in the brain, suggesting they could play an important role in healthy cognition.

The reason behind this is the fact that your brain requires a steady supply of oxygen to function properly. The more efficient your blood flow, the more oxygen your brain will have.

Adding brain-supporting fruits and vegetables to your diet is a sure way to keep your mind sharp, but it’s essential that you steer clear of foods with added sugars. Instead, eat whole fruits and cut down on processed, packaged foods. In addition to a balanced diet, regular exercise and stress management are vital for healthy brains. You can also incorporate brain-boosting beverages such as green tea and coffee, which contain caffeine to boost alertness and L-theanine to help you relax.

2. Avocados

Avocados, which are technically fruits, offer healthy monounsaturated fats that support brain function. They also contain folate, vitamin C, vitamin E and copper. One study found that people who eat two servings of avocado per week have better cognitive skills and lower rates of memory decline.

Leafy green vegetables like kale, spinach and collards provide essential nutrients that slow natural brain decline, such as folic acid, vitamin K, vitamin E and carotenoids. Try them in a smoothie or tuck them into your favorite whole-grain pasta dish or omelet.

Spice rack favorites like turmeric also have brain-boosting benefits. The curcumin in this spice can cross the blood-brain barrier and help stimulate the production of BDNF, which promotes new brain cells and enhances cognition. Try adding it to a smoothie or sprinkle over your morning eggs. Pumpkin seeds and chia seeds are other brain-healthy snacks.

3. Eggs

The brain is a powerful organ that works around the clock and requires proper fuel to function optimally. According to Mental Floss, whether scrambled, poached, hard-boiled or over easy, eggs are packed with brain-boosting nutrients.

They contain choline, which the brain converts into acetylcholine, a neurotransmitter that helps the cells in your noggin communicate with each other. Additionally, eggs are a good source of vitamin A, which may reduce the risk of age-related eye conditions like cataracts and macular degeneration, as well as lutein, which is associated with improved cognition.

To get the most benefit out of your eggs, eat them with leafy greens, such as kale. The combination of the choline and omega-3 fats found in these foods work together to enhance memory and mental function. The glucosinolates in kale also help reduce oxidative stress on the brain.

4. Salmon

The brain can process information at speeds up to 268 miles per hour, so you’ll want to keep it fueled with the right foods. Salmon (and other oily fish like mackerel, tuna and herring) is rich in omega-3 fatty acids. These nutrients help to improve your mood, enhance memory and lower your risk of depression, dementia, Alzheimer’s and other brain disorders.

Other smart brain foods include flax seeds, chia seeds and walnuts. They’re packed with plant-based omega-3 fatty acids, which help to boost alertness and enhance memory. Green tea is also a great option for boosting your mental health. It contains the amino acid L-theanine, which reduces stress and promotes relaxation. Try adding these foods to your meals or drinking them as a beverage. You can also get these nutrients from supplements.

5. Brown Rice

Your brain uses a lot of energy, and it needs the right fuel to function optimally. It requires a balance of complex carbohydrates, omega 3s and B vitamins. These nutrients support short and long term brain health and reduce the risk of neurodegenerative diseases like Alzheimer's.

Brown rice is a natural wholesome food high in B vitamins and essential minerals such as iron, manganese and zinc. It's also a source of health-supportive vital fatty acids.

Try it in veggie burgers, wraps and salads, or use it as a rice substitute in recipes for baked beans or casseroles. You can even make toasted brown rice ice cream or add it to your favourite desserts. If you're sensitive to grains, try quinoa or buckwheat instead. They're also great sources of fibre.

6. Green Tea

Green tea is packed with powerful brain-boosting compounds. Its combination of caffeine and L-theanine boosts alertness and attention while decreasing anxiety. Additionally, L-theanine protects neurocenters and alters brainwave patterns to create a calm state of mind.

A 2014 study found that people who regularly drink green tea experience improved connectivity in brain regions associated with working memory. This increase in connectivity is caused by the EGCG compounds in green tea.

Choose loose tea over packaged, and brew your tea properly to ensure you get the full benefits of its natural compounds. Remember to pair your tea with a healthy diet and plenty of sleep for maximum impact. Also, if you want to improve your focus and concentration, try matcha tea instead of regular green tea. Matcha contains more antioxidants and is less processed than standard green tea.

7. Red Wine

Research suggests that a glass or two of red wine (and Champagne) can be beneficial for your brain, especially in moderation. Red wine is rich in phenolic compounds like flavonoids and resveratrol, which have been shown to prevent the development of vascular dementia and improve cognitive function.

A recent study of healthy adults found that regular red wine drinkers displayed less cognitive impairment than abstainers. The researchers also observed greater activation in the thalamus, paracingulate and anterior cingulate cortices, and frontal pole in regular wine drinkers during MRI tests of Word Color Stroop and Two Back Tasks.

Other foods that can help protect your brain include leafy greens, berries, fatty fish, dark chocolate and whole grains. However, a diet high in fat, salt and sugar is detrimental to your health. Fortunately, there are plenty of ways to avoid these unhealthy foods.

8. Fatty Fish

The brain requires fuel to think, and nutrients like omega-3 fatty acids improve concentration and lower the risk for neurodegenerative diseases. You can get these essentials by eating fatty fish like salmon, mackerel, herring and lake trout as well as eggs, nuts, berries, green tea, beans and dark chocolate.

When choosing seafood, look for the easy-to-identify Marine Stewardship Council (MSC) blue label. This certifies that the fish was caught using sustainable methods. Leafy greens like kale also provide the brain with important nutrients such as antioxidants, anti-inflammatories and vitamins. Kale contains glucosinolates which, when broken down in the body, create isothiocyanates that reduce oxidative stress and protect the brain. The same is true for cruciferous vegetables such as broccoli. The sulforaphane in these veggies helps prevent brain shrinkage and delays cognitive decline. Nuts offer many benefits for the brain, including vitamin E, folate and omega-3 fatty acids.

9. Coffee

The brain is a complex organ that requires a variety of nutrients to function optimally. Eating a nutrient-dense diet is the best way to support brain health. If you aren’t able to meet all of your nutritional needs through whole foods, you can consider a brain-healthy supplement like curcumin or omega-3 fatty acids (although talk to your doctor before taking any supplements).

Your brain works around the clock without a break, so make sure it gets the fuel it needs to keep functioning well. Coffee, made from beans, is rich in antioxidants and phytochemicals including phenolic compounds known as CGAs that promote healthy neurons. In addition, coffee is linked to improved blood sugar control and reduced risk of vascular disease, dementia, and depression. The key is to limit added sugars and drink up to three cups per day.

10. Seeds

Seeds are a nutrient powerhouse, full of brain-boosting nutrients like antioxidants and omega fatty acids. They are also a great source of protein which helps to build and repair brain cells. Plus, they are loaded with magnesium which helps to reduce stress, improve sleep and maintain a healthy gut microbiome.

In botany, a seed is the embryo sac of a flower or plant that contains stored food and an embryo that can give rise to a new plant (if it is planted in the right conditions). Seeds are an intriguing example of the pattern of alternation of generations shown across all plants, like Russian nesting dolls.

Seeds are a valuable source of the vitamin E that protects your brain against age-related cognitive decline, as well as copper and zinc that support memory function. They are also a rich source of the amino acid tryptophan that is converted into the mood-boosting neurotransmitter serotonin.