10 Foods That Can Improve Brain Health

The human brain is a small organ, but it uses about 20% of the calories you consume. It also needs specific nutrients in order to function properly, so it’s important to your brain to eat a healthy diet rich in those nutrients. Consuming certain nutrients may even be able to heal the brain to a certain extent after damage.

Here you’ll find 10 foods that can improve your brain’s performance.

1. Oily Fish

Oily fish contain omega-3 fatty acids, which can strengthen your body’s cells, including brain cells. They also increase blood flow to the brain. Oily fish include salmon, tuna, sardines, mackerel, and herring. You should try to incorporate oily fish into your diet at least once per week.

2. Berries

Berries, including strawberries, blueberries, and blackberries, contain flavonoid antioxidants which reduce oxidative stress and inflammation. This can improve communication between the brain’s cells and increase neuroplasticity, which is the brain’s ability to form new connections. This can give your memory and ability to learn a lift. The antioxidants in berries can even reduce the effects of aging on the brain, slowing or preventing declines in cognitive function.

3. Nuts and Seeds

Nuts and seeds contain both omega-3 fatty acids and antioxidants, thus having similar positive effects on the brain that come from oily fish and berries. The best choices are almonds, hazelnuts, and sunflower seeds, all of which make great snacks between meals.

4. Whole Grains

Whole grains are an excellent source of Vitamin E, which protects the brain from oxidative stress, a factor in cognitive decline. This means that eating whole grains can keep your brain cells healthier longer. Some research is even being done on the effects of Vitamin E on Alzheimer’s Disease.
Some good whole grain choices are brown rice, whole grain pasta and bread, barley, and oatmeal.

5. Dark Chocolate

Great news for chocolate lovers! Like berries, dark chocolate contains flavonoid antioxidants, which have positive effects on the part of the brain that involve learning and memory. Just be sure to watch the sugar content of the dark chocolate that you choose.

6.Avocados

Avocados contain healthy fat that can help to reduce blood pressure, which when elevated, can contribute to cognitive decline. It also contains lutein, which is found in the brain, and may help to improve memory.

7. Eggs

Eggs contain choline, a nutrient necessary for the formation of neurotransmitters related to memory and learning. They are also rich in certain B vitamins which can help to prevent cognitive decline. Some research also shows that eggs may lower the risk of Alzheimer’s disease.

8. Broccoli

Broccoli has many health benefits, and contains certain compounds that reduce oxidative stress, lowering the risk of cognitive decline. It also contains Vitamin K, which plays a role in protecting brain cells, and choline, which can improve brain cell communication.

9. Kale

Kale, considered a super food, contains vitamin K, beta carotene, lutein, and folate, all of which support better cognitive function. Kale has been linked to better mental response time, memory, and decision-making. Other leafy greens, such as spinach, offer similar benefits.

10. Soybeans

Soybeans and soybean products contain polyphenols, which are antioxidants that can reduce the risk of dementia.

The Role of Exercise in Brain Health

While eating a healthy diet packed with the foods associated with brain health, you can help your brain even more if you add regular exercise to your life. Exercise can improve blood flow to your brain, reduce inflammation, and lower levels of certain stress hormones.

It can also affect the structure of your brain, increasing the thickness of your cerebral cortex, and increasing neuroplasticity. It also has positive effects on the hippocampus, which improves memory and learning.

Overall, exercise can help to prevent or delay dementia and Alzheimer’s disease.

Aerobic exercise is the key because it boosts your heart rate. Aim for a minimum of 15 minutes of exercise 3 times per week.

Foods That Are Bad For Your Brain

While exercise and certain foods are good for your brain, some foods can actually have a negative impact on brain health.

Sugary Drinks

Soda, fruit juice, sports drinks, and energy drinks that contain sugar can negatively affect the hippocampus, which is responsible for learning and memory. Some research shows that too much sugar can significantly increase your risk of dementia.

Artificial Trans Fats

Trans fats are in meat and dairy foods, and are not bad in moderation, but foods like vegetable oil, margarine, and some packaged sweets contain artificial trans fats. These fats have been associated with increased inflammation and can also interfere with memory and word recall.

Refined Carbohydrates

Refined carbs are found in white bread, white rice, pastries, and cookies, and have been associated with brain impairment. They affect both the hippocampus and prefrontal cortex, which are involved in memory, learning, and decision making.

Ultra-Processed Foods

Ultra-processed foods can have multiple negative effects on your brain. One study found that consuming too many ultra processed foods leads to higher rates of cognitive decline. Other research shows that these foods increase systemic inflammation, and decrease the size of the hippocampus and total gray matter volume. Studies also suggest that processed foods can affect the blood-brain barrier that protects the brain from certain substances.

Ultra-processed foods include:

• Frozen and prepared meals
• Canned and jarred sauces
• Chips
• Deli meat and hot dogs
• Packaged sweets
• Microwave popcorn

Aspartame, an Artificial Sweetener

In limited quantities, aspartame is considered safe, but too much has been associated with learning issues, irritability, anxiety, and depression.

Alcohol

Consuming alcohol can disrupt neurotransmitters in the brain, which can impact memory. Long term chronic alcohol consumption can actually cause the brain to shrink, alter the structure of the brain, and lead to brain cell damage.

In Closing

Your brain is your control center, so it’s important to keep it healthy. Eating a balanced, nutrient rich diet and getting regular exercise can keep your brain functioning well, and for longer. It will also improve your overall health and well-being. Start making changes today and your brain will thank you tomorrow.