5 Foods for Brain Health

As you know, our brain is the control centre of our body. It is responsible for our heart beating, our lungs breathing, and enabling us to think, move, feel, and live our best.

Research shows that the foods we consume can play a large role on our brain health. The right brain-boosting foods can improve our memory, concentration, and overall brain function. (1)

These are 5 of the best foods to boost Brain Health according to our research: (2)

1.      Fatty Fish

Including salmon, trout, tuna, herring, sardines, mackerel, and anchovies. These are all rich in omega-3 fatty acids, of which our brain uses to build nerve and brain cells. Omega-3s also play an important role in learning and memory.

 

2.      Dark Leafy Greens

Kale, spinach, broccoli, and collards are rich in nutrients, vitamins, and minerals. Dark leafy green vegetables are also packed with antioxidants making them essential to slow brain ageing. At least 6 servings of green vegetables are recommended per week.

 

3.      Berries

Research has shown blueberries and strawberries to play a large role in reducing cognitive decline. They are full of antioxidants and anthocyanins, which work to act against oxidative stress and inflammation and therefore prevent brain ageing and neurodegenerative diseases. Antioxidants also accumulate in the brain and help improve communication between brain cells.

 

4.      Pumpkin Seeds

These super seeds are full of antioxidants, magnesium, iron, zinc, and omega-3 ALA (this is a different form of omega-3 to fatty fish). These nutrients play big roles in nerve signalling, learning, memory, brain fog and improving brain function. Pumpkin seeds are a great snack to have on the go.

 

5.      Nuts

Most nuts are packed with healthy fats, antioxidants, and vitamin E- which is known for brain protective qualities. Nuts also improve heart health, which is linked to a healthy brain. All nuts are good for the brain, but if you like an extra benefit walnuts also contain anti-inflammatory omega-3 fatty acids. Choose the raw/dry roasted, unsalted nuts if you can.

Some extra tips to creating healthy habits for our Brain. (3)

  • Cook with mostly olive oil (extra virgin) and try to avoid margarine and highly processed vegetable oils such as canola.

  • Beans, lentils and soybeans are great additions that are rich in fibre and B vitamins- which are very important for brain health.

  • Enjoy a caffeine boost – whether that’s from a cup of coffee, or a glass of green tea, the right amount of caffeine has positive effects on the brain. Caffeine increases alertness, improves mood, sharpens concentration, memory and focus.

  • Speak to your health professional about supplements to support brain health.

Choosing the right foods is very important for our brain health and our body to function optimally. In addition, regular Osteopathic and Myotherapy treatment can help us to improve overall health, pain levels and boost energy. After all, everything in our bodies is linked, so a healthy body means a healthy mind. 

REFERENCES

1.      Wachob J. Want To Keep Your Mind Sharp? Here, An MD's Top 5 Foods For Brain Longevity [Internet]. Mind Body Green Health. 2022 [cited 17 August 2022]. Available from: https://www.mindbodygreen.com/articles/mds-top-5-foods-for-brain-longevity

2.       Jennings K. 11 Best Foods to Boost Your Brain and Memory [Internet]. Healthline. 2022 [cited 17 August 2022]. Available from: https://www.healthline.com/nutrition/11-brain-foods

3.      Improve brain health with the MIND diet [Internet]. Mayo Clinic. 2022 [cited 17 August 2022]. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/improve-brain-health-with-the-mind-diet/art-20454746

Kara Rosker