There are many foods that can ensure a well-functioning brain – whether at work, or during your day-to-day activities. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a diverse nutrient balance of healthy fats, micronutrients and essential vitamins and minerals.
Research shows that some of the best foods to help your brain and protect your heart and blood vessels, including the following:
Green, leafy vegetables.
Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
Fatty fish.
Fatty fish are significant sources of omega-3 fatty acids – healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod,
canned light tuna, and pollack. If you're not a fan of fish, ask your doctor about taking an omega-3 supplement, or consider omega-3 sources such as flaxseeds, avocados, and walnuts.
Berries.
Flavonoids, the natural plant pigments that give the fruits their colorful hues, can help to improve memory, research shows. Researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
“The foods we eat can have a remarkable effect on the function and health of our brains. Eating a brain-boosting diet can support both brain function in the short term and support healthy aging.”
Tea and coffee.
The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. The Journal of Nutrition reported in 2014 that participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to additional research. Lastly, coffee
has been shown to also assist in the protection of your liver – an organ essential to the removal of toxins from your body.
Walnuts.
Nuts are excellent sources of protein and healthy fats. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner
arteries. That's good for both the heart and brain.
Pumpkin seeds.
Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. They’re also an excellent source of magnesium, iron, zinc, and copper.
Each of these nutrients is important for brain health:
– Zinc is crucial for nerve signaling.
– Magnesium is essential for learning and memory.
– Copper is used by your brain to help control nerve signals.
– Iron deficiency is often accompanied by brain fog, low energy and impaired brain function.
These are just a few of the foods that can keep your body and brain healthy. But these foods alone cannot make up for the damage caused by other poor-quality food choices. Remember to also limit your intake of food products that actively damage your body and brain, such as excessive amounts of alcohol, sugar, refined carbs and highly processed foods like chips, sauces, and ready-made meals.
Before you make any change in your dietary practices, always check with your health practitioner regarding pre-existing conditions, allergies or other dietary restrictions that need to be considered for your optimal health regime.
