These foods are at the top of the list!
By Austin Perlmutter, MD
Fatty fish like Wild Salmon
One of the most pervasive myths in nutrition relates to the idea that all fats are bad for our health. When it comes to brain health, this belief may be an exceptional liability. With 60% of our brains made of fat and a high percent made of omega-3 fats found in our diet, research shows us that consuming certain fatty foods may be key to maintaining good brain health. When it comes to sources of healthy dietary fats to support the brain, fatty fish are at the top of the list.
Fatty fish, which include salmon, mackerel, herring and anchovies are naturally rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats play a critical role in maintaining the structure and function of brain cells, improving neuronal communication, and keeping inflammation in check.
Omega-3 fatty acids found in fatty fish are also associated with enhanced cognitive function, improved memory, and a reduced risk of neurodegenerative diseases such as Alzheimer's. Additionally, they support the production of neurotransmitters involved in mood regulation and mental clarity. Research reveals that consumption of fatty fish has been linked to better overall brain health and a decreased likelihood of cognitive decline as we age. Five excellent examples of fatty fish include salmon, mackerel, sardines, trout, and herring. Ideally, we should shoot for around 2 servings of these types of fatty fish a week.
2. Nuts (Especially Walnuts)
Nuts are a powerhouse of nutrients that offer significant benefits for brain health. They are rich in healthy fats, antioxidants, and vitamins, all of which contribute to improved cognitive function and brain protection. For example, they can provide a good amount of magnesium, which supports neurotransmitter function, healthy sleep and overall mental well-being, with almonds and cashews being exceptionally rich in this mineral.
Regular consumption of nuts has been linked to better memory, improved mood, and a lower risk of neurodegenerative diseases, but the data may be strongest for walnuts. Five excellent examples of nuts that are particularly beneficial for the brain include walnuts, almonds, hazelnuts, pistachios, and cashews.
3. Blueberries
Blueberries are often hailed as one of the best foods for brain health due to their high levels of antioxidants, particularly flavonoids. These antioxidants are believed to help oxidative stress and inflammation, which can contribute to brain aging and neurodegenerative diseases. Regular consumption of blueberries is associated with better memory, sharper cognitive function, and overall brain resilience.
One review paper published in 2019 looked at the brain effects of consuming blueberries. They concluded that blueberry consumption was linked to improvements in delayed memory and executive function in children, with better executive function and psychomotor function in adults. In one study on the brain benefits of flavonoids, which arefound in blueberries, the dose translated to around 15 blueberries a day. But other data indicate potential benefits to eating much more. If you can, shoot for organic, and consider buying frozen for cost savings and storage benefits.
4. Extra-Virgin Olive Oil (EVOO)
Extra-virgin olive oil is highly beneficial for brain health due to its rich content of monounsaturated fats, antioxidants, and anti-inflammatory compounds. One of the key components in extra-virgin olive oil is oleocanthal, a compound with the potential to have inflammatory properties that could help protect the brain from neurodegenerative diseases. Extra-virgin olive oil is also packed with other polyphenols believed to help protect against cognitive decline.
Regular consumption of extra-virgin olive oil has been associated with a lower risk of Alzheimer's disease and other forms of dementia, making it an essential component of a brain-healthy diet. In recent research, consuming EVOO has been linked to improved blood-brain barrier function. It may also promote better integrity of brain synapses, and enhancements in cognitive function. Look to get around 15-30 mL (around two tablespoons) of EVOO a day, and try to buy it in a dark bottle and consume it within 3-4 months of opening the bottle.
5. Spices and herbs
Spices and herbs are a rich source of compounds that can significantly benefit brain health. Spices are the richest foods when it comes to polyphenol antioxidants believed to help protect the brain and enhance cognitive function. For example, turmeric contains curcumin, which has been shown to have anti-inflammatory effects (primarily in vitro). Curcumin is known to boost levels of brain-derived neurotrophic factor (BDNF), a protein linked to improved memory and mood, and to potential reduction in the risk of neurodegenerative diseases. Cinnamon has been shown to enhance cognitive processing. Additionally, saffron, with its active compounds crocin and safranal, has been linked to improved mood and cognitive function, and may help reduce symptoms of depression. Including a variety of spices and herbs into your diet can provide a flavorful and natural way to support brain health and function.
6. Dark Chocolate
Chocolate sometimes gets a bad rap in nutrition conversations. It’s certainly the case that most chocolate products are loaded with added sugar and additional junk that can make them unhealthy. However, the cornerstone ingredient in chocolate is cocoa (a processed version of cacao beans), and it’s an incredibly rich source of polyphenols linked to better brain function. This is the reason why many experts believe that dark chocolate is a top brain health food.
Flavonoids, a type of polyphenol antioxidant found in dark chocolate, are linked to improved blood flow to the brain, enhanced neuronal function, and stimulation of the formation of new neurons. Additionally, the caffeine in dark chocolate acts as a natural stimulant, boosting alertness and concentration. In a 2020 review of research conducted on young adults, consumption of acute and chronic cocoa both had positive effects on cognition, along with improvements in brain oxygenation.
A few caveats and considerations are necessary here. First, since natural chocolate contains caffeine, you probably don’t want to eat too much before bed. Next, look for chocolate that is 85% or higher cacao/cocoa. Then, check to make sure there’s not much added sugar. Finally, look for chocolate that doesn’t contain extra ingredients or flavorings.
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