HOW TO IMPROVE BRAIN HEALTH WITH FOOD

Often times, when we think of how food affects the body, we may think of how it affects our stomach, or how we “feel” overall after eating certain foods, but we seldom think about how the foods we eat affect our brains.

It’s indisputable that the brain is important. It is a vital organ that is essential for life. It also controls our thoughts, breathing, actions, ability to focus…etc. Our brains are always “on” and the foods that we eat can either contribute to mental clarity or mental fogginess. Try incorporating some of the foods below to improve overall cognition.

1.  OMEGA-3 FATTY ACIDS-

Omega-3 fats, or “healthy” fats, are perfect brain food. Omega-3 fats have been shown to clear plaques that form in the brain that are often one of the causes of neurodegenerative diseases such as Alzheimer’s and Dementia. Some sources of omega-3 fats, such as walnuts, are high in alpha-linolenic acid (ALA), a compound that has been shown to also reduce blood pressure and protect the integrity of the arteries, which indirectly improves blood flow to the brain, improving cognition.

Some good sources of omega-3 fatty acids include fatty fish such as salmon and mackerel (choose low mercury fish for optimal brain health), nuts and seeds, and some beans such as edamame and kidney beans.

2.  GREENS -

Green veggies such as kale, spinach, collard greens and broccoli are very advantageous for brain health due to their high levels of vitamin K, lutein, folate and beta carotene. These vitamins are anti-inflammatory and have been shown to slow the progression of cognitive decline.

Try incorporating these foods into your diet by cooking them different ways. Veggies are very versatile and can significantly change in flavor profile depending on the spices and sauces they are cooked with and the cooking modality used. For example, if you don’t like the taste of kale or spinach in a salad- try sautéing it in a saucepan with olive oil, salt and pepper and mixing it into an omelet.

3.   ANTIOXIDANTS-

Last but not least, try adding foods that are high in antioxidants, as antioxidants work directly against free radicals (harmful compounds that build up in the body and cause several health detriments). The more we can help our body’s defense mechanisms by eating antioxidants, the clearer our thinking will be. Think of antioxidants as a broom for your brain- constantly “dusting off” the buildup that naturally occurs through environmental exposure, diets, and genetics.

Good sources of antioxidants include: berries, dark chocolate, spinach, pecans and kale.  

Brain health is something all people of all ages should be thinking about. The ability to think clearly is essential for overall wellbeing and several cognitive diseases develop over long periods of time. Often times, people don’t begin to think about nutrition for brain health until they are suffering from various levels of cognitive decline.

This means that there is no better time than the present to begin prioritizing your brain health with nutrition. While this article just scratches the surface on foods to optimize brain health, there are several other lifestyle and dietary adjustments that can be made to optimize cognition. It is encouraged to contact your local healthcare professional if you are interested in learning more about nutrition for brain health or are looking for personalized recommendations.