Natural Food For Brain Booster:
About 60% of your brain is made of fat, and just over half of that fat is comprised of omega-3 fatty acids. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory (2). Recent research suggests that these vitamins may prevent brain shrinkage and delay cognitive decline. Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s.
Prebiotics’non-digestible fibers in fruits, vegetables and grains’also support gut health by providing food for healthy gut bacteria. Landau recommends prebiotics called galacto-oligosaccharides (GOS) for both gut health and mood support. ‘GOS is a specific prebiotic that’s proven to support mental health,’ she says. According to Landau, as little as 5.5 grams of GOS daily may help relieve anxiety. Most people can meet their B vitamin needs through a nutritious, well-balanced diet.
If you like fish, get excited, because salmon is one of the most nutritious brain foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly ” goodbye, brain fog ‘ and improve memory. Vitamin C is a powerful antioxidant that helps reduce the free radicals that can damage reference brain cells. Plus, vitamin C supports brain health as you age and may protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease (42). One of the best ways to incorporate brain-boosting foods into your diet is to plan your meals and snacks in advance.
You can also use avocado in your baking, such as in avocado-based brownies. Sign up for the Brain Fitness News newsletter and get research-backed tips and brain-training exercises delivered to your inbox today. Jicama, also known as Mexican yam, is high in vitamin B6, folate, and vitamin E. Thanks to curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents. For even more ideas, try whipping up one of these delicious egg recipes. Bone broth is what I prescribe most frequently to my patients because it truly helps heal your body from the inside out.
The connection between the stomach and the brain is strong, and it starts in the womb. The gut and brain originate from the same cells in the embryo, says Dr. Naidoo. Choline is an important nutrient in the development this page of the memory center, which is a process that occurs during the first 6 years of life. One egg yolk has about 200 milligrams of choline, which meets or nearly meets the needs of children up to 8 years.
‘As a matter of principle, we have to ensure we are taking basic lifestyle measures for our brain health, which include proper nutrition, quality sleep, and adequate physical activity,’ said Bhanote. Finally, it’s important to note that bacopa supplements may interact with certain medications used to treat Alzheimer’s disease, anxiety, depression, and epilepsy (13). Some of these supplements may be beneficial by providing essential nutrients that you don’t get enough of in your diet or by providing nutritional compounds and herbs that you might not regularly consume. Before trying any new supplements, it’s important to ask a healthcare professional about potential medication interactions or safety concerns.
Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals. A 2014 study found that a higher overall nut intake was linked to better brain function in older age. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin. Dark chocolate and cocoa contain flavonoids that boost blood flow to the brain, enhancing memory and learning. ‘Hydration is key for allowing nutrients into the brain and for toxins to get out of the brain,’ explains Dr. Jospitre. ‘It sounds simple, but ensuring adequate water intake is very important to ideal brain health, and most people typically don’t get enough.
By Jill Castle, MS, RDJill Castle, MS, RD, is a childhood nutrition expert, published book author, consultant, and public speaker who helps parents nourish healthy kids. For a checklist of what to eat for a healthier brain (plus recipe ideas!), download this helpful guide. For a quick and easy boost of nutrition, add a handful of walnuts to your yogurt parfait, salad, or baked goods.
Lutein may provide certain cognitive benefits, such as improved attention, executive function, and memory. Scientists are still learning about the many ways that our gut bacteria influence our overall health, including brain health. But we do know that fermented foods can change the makeup of the bacteria in your gut in positive ways. You can also get one type of omega-3 fatty acid ‘ ALA ‘ from plant-based sources such as nuts, seeds, and vegetable oils.
Of all the supplements recommended by experts for brain health, omega-3 fatty acids top the list. ‘The brain requires essential nutrients to function properly,’ explains David Seitz, M.D., medical director for Ascendant, a chemical dependency treatment center in New York. ‘Eating a balanced diet rich in fruits, vegetables, complex carbohydrates and healthy fats can help provide the necessary vitamins, minerals and antioxidants needed for sharp thinking and memory retention. Additionally, adequate nutrition is necessary for proper brain development during childhood [and] adolescence and even into adulthood,’ he adds. Berries are rich in vitamins, minerals, and other nutrient that impact brain health. Some sources show that women who eat blueberries or strawberries each day could slow the incidence of mental decline.
Zinc is also important for neurotransmission, as well as for protecting the cell membrane of brain cells and supporting healthy metabolism within brain cells. Four ounces of lean beef provides around 54% of the daily recommendation for zinc and 36% for selenium. Regularly eating foods that are not good for you can have negative consequences on both the body and the brain. ‘An unhealthy diet may negatively impact gut microbiota, leading to inflammation and potentially influencing the brain,’ Osborn said.
‘Probiotics can benefit cognition via the gut-brain axis,’ she says, which connects the gastrointestinal tract and the central nervous system through bidirectional neural, hormonal and immune signaling pathways. However, as Bhanote explained, supplements are generally not the first route of treatment for many brain health conditions. Brain-boosting supplements can be safe when taken with caution and under the supervision of a healthcare professional. If you take any blog medications or have a medical condition, it’s essential to consult a doctor or another healthcare professional before taking any new supplements. Omega-3 fats have been shown to help reduce the risk of many chronic conditions, including heart disease and stroke, and may help with the management of lupus, eczema, and rheumatoid arthritis. Other research found that participants’ average B12 and folate levels prior to taking the supplement were within normal limits.
Green tea contains caffeine, which boosts alertness, antioxidants, which help protect the brain, and L-theanine, which can help you relax. L-theanine is an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed (50, 51). Eating oranges and other foods high in vitamin C may help prevent mental decline (40). Blueberries are packed with antioxidants that may delay brain aging and improve memory.
A low-carb and ketogenic diet has been shown to have several benefits for brain health. In this diet, the body uses ketones, which are produced when the body breaks down fat, as its primary source of energy instead of glucose. Alyssa Northrop is a registered dietitian, nutrition writer, speaker and licensed massage therapist based in Minneapolis, Minnesota. Currently, she offers holistic nutrition counseling and therapeutic massage through her private practice in Minneapolis. When she isn’t cooking, eating or writing about food, she loves spending time with her husband and two children, running and singing with the Minnesota Chorale.