Brain Food!
Have you ever stopped to think about what you’re feeding your brain?
Just like the rest of your body, your brain needs the right fuel to function at its best.
Here are some interesting “brain” facts:
And when we do eat the right things to power our brain, and yes that includes good fat, and being tuned into getting enough Omega-3 fat in our diet … our brain just works better.
Today, I’m diving into the top foods that nourish and protect your brain, drawing from the expert insights of Dr. Lisa Mosconi, a neuroscientist and brain health expert, and Dr. David Perlmutter, a neurologist known for his work on the brain-gut connection.
Here are the shining stars when it comes to nourishing our brains for optimal health and performance:
1. Fatty Fish – Omega-3s for Brain Power
Dr. Perlmutter consistently emphasizes the importance of omega-3 fatty acids for brain health. These healthy fats, found in fatty fish like wild salmon, sardines, anchovies and mackerel, are essential for building brain cell membranes and supporting cognitive function.
Omega-3s help protect against inflammation, which can impair brain function and contribute to neurodegenerative diseases.
2. Blueberries – Antioxidants for Protection
Dr. Mosconi highlights the power of antioxidants in brain health, and blueberries are at the top of the list. Packed with anthocyanins, which give them their vibrant color, these berries have been shown to reduce oxidative stress and inflammation, protecting the brain from age-related decline and boosting memory.
3. Leafy Greens – Brain-Boosting Nutrients
When it comes to brain health, leafy greens like spinach, kale, and collard greens are so important
Dr. Mosconi explains that these vegetables are rich in folate, a key nutrient for brain development and maintenance. Folate helps prevent cognitive decline and plays a role in producing neurotransmitters that are essential for mood and cognitive function.
4. Walnuts – A Brain-Friendly Snack
Not only are walnuts packed with omega-3 fatty acids, but they also contain polyphenols and antioxidants that help protect the brain from oxidative stress.
Dr. Perlmutter recommends incorporating them into your diet regularly. They’ve even been linked to improved cognitive performance and reduced risk of neurodegenerative conditions.
5. Turmeric – A Natural Anti-Inflammatory
Turmeric, the golden spice that contains curcumin, has been studied for its anti-inflammatory and neuroprotective properties.
Dr. Mosconi recommends adding it to your meals for its ability to reduce brain inflammation and improve memory function. You can pair it with black pepper to increase absorption!
Next time you're cooking rice, just add a teaspoon or two to the rice - it will give it a rich yellow color, plus all the benefits that come along with turmeric.
6. Dark Chocolate (Cacao) – A Sweet Brain Boost
Yes, you read that right—dark chocolate! And it might go down a bit more smoothly than a sardine!
In moderation, dark chocolate is a delicious way to support brain health.
Rich in flavonoids, it enhances brain function by improving blood flow to the brain and supporting neuroplasticity (the brain's ability to form new connections).
Choosing chocolate with at least 70% cocoa content offers the best brain benefits.
7. Eggs – Choline for Brain Development
Eggs are a powerhouse of nutrients for your brain, particularly choline, which is essential for neurotransmitter production and memory.
Dr. Mosconi points out that choline plays a key role in keeping our brains sharp as we age, and it helps protect against cognitive decline.
So, don’t shy away from that morning scramble!
8. Avocados – Healthy Fats for Brain Health
Dr. Perlmutter is a big fan of avocados, which are rich in monounsaturated fats.
These healthy fats help improve blood flow to the brain, and the high potassium content in avocados supports healthy blood pressure, which is critical for maintaining optimal brain function.
9. Seeds – Small but Mighty Brain Boosters
Chia seeds, flaxseeds, and pumpkin seeds are rich in omega-3 fatty acids, zinc, and magnesium, all of which are essential for brain health.
Magnesium, in particular, helps support the brain's plasticity and can help reduce symptoms of anxiety and depression.
10. Fermented Foods – Gut-Brain Connection
Both Dr. Perlmutter and Dr. Mosconi stress the importance of a healthy gut for brain health.
Fermented foods like kimchi, sauerkraut, kefir, and yogurt promote a healthy gut microbiome, which in turn supports brain function.
The gut-brain axis is incredibly important, as a balanced gut can improve mood, reduce brain fog, and support cognitive clarity.
11. Extra Virgin Olive Oil and Flax Seed Oil
Dr. Mosconi’s research finds that olive oil and flaxseed are the best oils to support brain health.
These oils are full of anti-aging nutrients like omega-3’s and vitamin E, Extra-virgin olive oil is also rich in monounsaturated fat, which is beneficial to both the brain and the heart.
12. Complex Carbs
Complex carbs are also important, especially since they are a critical energy source for the brain.
The best carbs are whole grains, beans, legumes, berries and sweet potatoes.
Bonus Tip: Hydration Is Key
While it may not be a food, staying hydrated is essential for optimal brain function.
Dehydration can lead to fatigue, poor focus, and even memory issues.
Drink plenty of water throughout the day, and consider adding a pinch of sea salt for electrolytes to keep your brain sharp.
And it's always beneficial to start. your day with a tall glass of water.
So …
There’s no magic pill for perfect brain health, but with a nutrient-dense diet focused on brain-boosting foods, you can help protect your brain and keep it functioning at its best.
You may be wondering what the right does of Omega-3s is …
Health organizations suggest that adults consume 250–500 milligrams (mg) of combined EPA and DHA per day to maintain overall health . This equates to approximately 1.75–3.5 grams per week.
One example is a 6oz piece of salmon, which equates to 1.7 grams. If you have at least two servings of fish every week, that should suffice.
Many doctors recommend supplementing with Omega-3 fats - even if you do eat fish, but especially if you don't eat fish. So you may want to think about supplementing and you may want to ask your doctor or nutritionist about a recommendation.
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As always, feel free to hit reply and let me know which brain-boosting foods you love, or if you have any questions about how to work these into your routine!
Here’s to a healthier, sharper you!