6 Foods You Should Be Eating Every Day for Better Brain Health

The brain is a very important organ. It’s the control center of your body and allows you to move, think, feel, breathe and more. Because the brain health has such a big job, it’s imperative that we provide it with an abundance of fuel and nutrients to help it function properly and stay healthy. The foods we eat play a huge role in the structure and health of our brains.

Research shows that foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help protect your brain.

They can help to improve memory, concentration and overall brain health.Additionally, research has shown that following the MIND diet, a mashup of the Mediterranean diet and the DASH diet that promotes eating specific brain-healthy foods, can help reduce your risk of Alzheimer’s disease and dementia. Many of the foods we’ve included here are also on the MIND diet’s list of best brain foods. Here are six things you should be eating for better brain health.

6 Foods to Eat Every Day for Better Brain Health

1. Leafy Greens

Leafy greens, such as kale and spinach, are packed with nutrients, including vitamin K, beta carotene (a precursor to vitamin A), folate and vitamin E. Vitamin E is an antioxidant that protects the cells from free radical damage and has been linked to preventing cognitive decline in the aging population.

Vitamin K and beta carotene have also been link to improving brain health by helping to prevent memory loss and improve cognition. Increasing your intake of leafy greens doesn’t have to be hard. You can try adding a handful of greens when preparing a smoothie or adding a serving of greens to your favorite casserole recipe.

2. Lamb

Are you a fan of lamb? If so, you may be surprise to know that lamb has been link to benefits such as long-term cognition. According to a recent study, weekly consumption of lamb, but not other red meats, was associate with improve long-term cognition. The 10-year study note improvements in fluid intelligence scores in individuals who consume certain foods, including lamb. Lamb is produce in every state in the U.S. and available year-round, which makes it easy to add it to your diet. Try adding lamb to your favorite stew recipe or cooking it on the grill.

3. Eggs

Eggs are possibly the most popular breakfast food—and for good reason. They are inexpensive and offer a host of health benefits, especially when it comes to brain health. Did you know that regular consumption of eggs has been associate with improve cognitive performance in adults? Eggs are one of the best food sources of choline.

Choline has been link to reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells. Even though eggs are commonly serve at breakfast, you can enjoy them at any meal. Try using eggs to make a savory dinner quiche, or fabulous creamy custard for dessert.

4. Salmon

Salmon is commonly known as a great source of protein, but did you know that it was also great for brain health? Fatty fish like salmon is high in omega-3 fatty acids, which are critical for brain development and function. In addition to improve brain health, these fatty acids have been associate with lowering the risk of heart disease and arthritis.

Salmon can be prepared in a variety of ways. It can be seared and paired with hearty serving of vegetables or added to your favorite pasta dish. Our five-star Walnut-Rosemary Crusted Salmon will help boost your omega-3 intake in a delicious way.

5. Blueberries

While all berries are beneficial for brain health, blueberries are at the top of the list. They contribute essential nutrients to the body, including vitamin C, vitamin K, manganese and phytonutrients. These nutrients help to stimulate the flow of blood and oxygen in the brain, resulting in improve concentration.

Evidence suggests that eating a diet containing a variety of vegetables and fruits, such as blueberries, is associate with lower risk of age-relate cognitive impairment, dementia and Alzheimer’s disease. There are many ways to enjoy this tasty fruit—also try adding a handful to your smoothie recipe or pureeing a few berries to make a delicious blueberry chia jam.

6. Walnuts

Nuts are a great addition to any diet regimen, but the one that contributes most to brain health is walnuts. When compare to other nuts, walnuts offer twice as many antioxidants. They contain an excellent source of alpha-linolenic acid (ALA), which is also a plant-base omega-3 essential fatty acid that helps to counteract cognitive decline by suppressing inflammation and oxidative stress.

Inflammation and oxidative stress have been link to Alzheimer’s disease and dementia. Evidence suggests that eating about 1 to 2 ounces of walnuts per day can also improve cognitive function. Try adding a serving of walnuts to a hearty salad or pairing them with a variety of roast vegetables.

The Bottom Line

The foods you eat play an important role in brain health. You can help to improve your brain health, memory and alertness by including a variety of nutritious foods such as leafy greens, lamb, eggs, salmon, blueberries and walnuts in your daily diet. These foods may also help to reduce the risk of age-relate neurodegenerative diseases, such as dementia and Alzheimer’s.

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