Brain Food – Boost Your Mind Through Diet

The brain is the most complex organ in the human body. What’s interesting, though, is that it only makes up around 2% [1] of our total body weight!

It allows us to think, move, speak—you name it. As we age, however, some of our cognitive abilities will be affected. For example, it’s not uncommon for an individual's memory and processing speed to decline over time.

Fortunately, there are ways to protect your brain cells. For example, it helps to eat a brain-healthy diet.

What Foods Are Bad For Your Brain?

Some foods can negatively affect your brain. For example, foods high in trans fats can worsen your memory and cognitive abilities. The same goes for refined carbs, sugary drinks, and highly processed foods such as sausages, cakes, and pizzas.

Which Fruit is Good for the Brain?

Blueberries are one of the best fruits that you can eat for your brain health. Not only are they anti-inflammatory, but they also contain antioxidants—compounds that protect your brain against oxidative stress and neurodegenerative diseases.

In fact, studies have shown [2] that blueberries can actually improve your memory and delay short-term memory loss.

Is Milk Good for Brain?

Believe it or not but drinking milk can benefit your brain, though it can contribute to inflammation in other parts of your body. More specifically, it contains glutathione, a powerful antioxidant that prevents oxidative stress.

Why is this important? Oxidative stress can lead to various conditions including Parkinson’s disease and Alzheimer’s disease.

Other foods that are high in glutathione include asparagus, avocados, okra, and spinach. So keep your dairy intake to a minimum and always select organic, pasture-raised, sustainable sources.

What Are the 5 Worst Foods for Memory?

There are a few foods that you might want to avoid if you’re trying to boost your memory. These include:

1. White Rice (highly refined carbs can affect your brain health)

2. Cheese (high in saturated fat)

3. Doughnuts (high in cholesterol and fat)

4. Fruit Juice (packed with sugars)

5. Red Meat (high in saturated fat)

Top 5 Foods that Boost Brain Power

Want to keep your brain in peak working condition? Then consider eating these foods that are high on the brain nutrients list. If anything, they're food for good memory power!

1. Omega-3 Rich Foods (Fatty Fish & Walnuts)

Fatty fish such as trout, sardines, and salmon are rich in omega-3 fatty acids, an essential nutrient that keeps the brain healthy. Not only does it ward off Alzheimer’s disease, but it also slows down age-related cognitive decline. Some great vegan options for getting these Omega-3's is walnuts, flaxseeds, and chia seeds.

2. Coffee

Coffee contains two things that can help your brain—one of them being caffeine. Aside from keeping you alert, it can also improve your mood and sharpen your concentration.

The other thing? Antioxidants. That’s probably one of the reasons why drinking coffee is associated with a lower risk of neurological diseases.

3. Blueberries

We mentioned this earlier but blueberries are great for the brain. They’re packed with phytoflavinoids and antioxidants, the latter of which can stave off oxidative stress, which is responsible for many cognitive impairments.

On top of that, they can help improve communication between brain cells.

4. Turmeric

The curcumin content in turmeric reduces chronic low-grade systemic inflammation, enhances antioxidant activity, and reduces oxidative stress. It may also improve DHA (type of fatty acid) synthesis in the body, resulting in elevated brain DHA content [3].

Evidence suggests [4],  there may be significant benefits to brain health, including chronic disease prevention. Curcumin contains neuroprotective properties to preserve mental acuity. Therefore, turmeric may have the ability to boost memory function, reduce brain fog, and enhance overall cognition.

5. Broccoli

Broccoli is high in vitamin K and choline, both known for cognitive enhancement. Choline is specifically associated with better memory function and aging of the brain [5].

Keeping Your Brain Sharp With Brain Food

Hopefully, that gives you a better idea as to what brain food you should eat. As you can see, there are several foods that boost concentration and memory!

Sources:
[1] https://faculty.washington.edu/chudler/ffacts.html
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4754352/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3578106/
[5] https://www.health.harvard.edu/staying-healthy/a-possible-brain-food-that-youve-probably-never-heard-of