Brain Foods

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.

In many ways, overall health can strongly affect memory. For example, the health of the body's cardiovascular system can affect the performance of brain cells. Every cell in the body needs a steady supply of oxygen and nutrients to stay alive and work properly. Because oxygen and nutrients are carried in the bloodstream, anything that impedes blood flow can negatively affect brain cell function. Simply put, a healthy heart makes for a healthy brain. So it's important to keep blood pressure and cholesterol levels in check and to exercise regularly and not smoke. 

"Brain" foods contain flavonoids, which are chemical compounds that give fruits and leafhy green vegetables their color. Two important flavonoids that appear to support memory function are anthocyanins and quercetin (both are found in apples, blueberries, and red onions, to name just a few sources).
 
Other nutrients that have been found to improve memory are folate and omega-3 fatty acids.Our brains are made up of 60% fat and low levels of fats in food and the body can contribute to depression, Alzheimer’s, and dementia. You do have to choose good, healthy fats though, like those found in seeds, nuts, coconut, and avocados. These contain the essential omega 3 and omega 6 fatty acids that we require for health, along with nonessential fatty acids that are also beneficial.

Take a look at the following list for a rundown of the best foods for boosting brainpower.  

Avocado – Avocados are a source of monounsaturated fats, omega 3, and omega 6 fatty acids. These increase blood flow to the brain, lower cholesterol, and aid in the absorption of antioxidants. Avocados also come with many antioxidants of their own, including vitamin E, which protect the body and the brain from free radical damage. They are also a good source of potassium and vitamin K—both protect the brain from the risk of stroke.

Beans and Legumes – Beans and legumes are excellent sources of complex carbohydrates. These complex carbohydrates are also mixed with fiber that slows absorption, giving us a steady supply of glucose for the brain without the risks of sugar spikes associated with many other sugar sources. Beans and legumes are also rich in folate—a B vitamin critical to brain function—and essential omega fatty acids.

Berries - Berries have some of the highest concentrations of antioxidants among fruit, and all berries are rich in healthy anthocyanins and flavonols(a subgroup of flavonoids),which may help protect against the breakdown of brain cells. Some encouraging animal studies have suggested that diets rich in flavonoids may help reverse memory loss in humans. Other dark berries are good for the brain too, like blackberry, açai, and goji berries.  

Broccoli – Broccoli is a superfood for the whole body. It is rich in calcium, vitamin C, B vitamins, beta-carotene, iron, fiber, and vitamin K. These nutrients protect against free radicals, keep blood flowing well, and remove heavy metals that can damage the brain.

Chia – Chia seeds are rich in omega 3 fatty acids and both soluble and insoluble fiber. These powerful little seeds help control blood glucose levels, are anti-inflammatory, aid in hydration, and also contain many antioxidants.

Coconut Oil – Coconut oil contains medium chain triglycerides that the body uses for energy, leaving glucose for the brain. It also seems to have a beneficial effect on blood sugar, blood pressure, and cholesterol. Anything that benefits the heart and circulation also benefits the brain. Coconut oil acts as an anti-inflammatory as well and has been linked to helping prevent Alzheimer’s and dementia.

 

Dark Chocolate – The flavonols in chocolate improve blood vessel function, which in turn improves cognitive function and memory. Chocolate also improves mood, can ease pain, and is full of antioxidants.  

Fatty Fish - Healthy fats are important for a healthy mind. Research suggests that when it comes to food and memory, fish should be the star of the show — specifically, fatty fish like salmon, sardines, herring, and mackerel and the generous amounts of omega 3 fats they provide                                                                                                                                                    

Nuts – Nuts, especially walnuts and almonds, are extremely good for the brain and nervous system. They are great sources of omega 3 and omega 6 fatty acids, vitamin B6, and vitamin E. Vitamin E has been shown to prevent many forms of dementia by protecting the brain from free radicals, and it improves brain power.

Quinoa – Like beans, legumes, and whole grains, quinoa is an excellent source of complex carbohydrates and fiber to balance blood sugar while providing the essential glucose the brain craves. Quinoa is also a good source for iron to keep the blood oxygenated and B vitamins to balance mood and protect blood vessels. It is also gluten free for those with sensitivities to this protein.

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.

Sunflower Seeds – Sunflower seeds and other seeds, like pumpkin, contain a rich mix of protein, omega fatty acids, and B vitamins. These seeds also contain tryptophan, which the brain converts into serotonin to boost mood and combat depression. 

Tomatoes – Tomatoes contain lycopene, a very powerful antioxidant that combats dementia and may improve mood balance too.

Whole Grains – Whole grains are rich in complex carbohydrates, fiber, and some omega 3 fatty acids that shield the heart and brain from damaging sugar spikes, cholesterol, blood clots, and more. Grains also contain B vitamins that have an effect on blood flow to the brain and mood.  

Focus on adding good plant-based foods that augment brain function, mood, and memory.