Consuming a brain-boosting diet may support short- and long-term brain function. Your brain is a big deal, and you should do what you can to ensure its health. The brain is essentially the control center of the body. Our brains keep our hearts beating and lungs breathing; they allow us to move, feel and think.
The two main things that cause damage to our bodies, cause illness and speed the aging process are inflammation and “oxidative stress.”
Oxidative stress is related to what are called oxygen-free radicals. These are oxygen molecules with an unpaired electron in their outer electron shell. We all have oxygen-free radicals in our bodies. They can damage DNA, which is a cancer risk, and the outer membrane of cells, which is related to aging. Smoking causes a tremendous amount of oxidative stress all throughout our bodies, not just in our lungs.
Consider adding these foods to your daily diet to improve the health of your brain and reduce oxidative stress and inflammation.
Oily fish
Oily types of fish are a good source of omega-3 fatty acids. Omega-3s can help build membranes around each cell in your body, including the brain cells (neurons). This membrane formation can improve the overall cell structure of neurons. Types of fish that have high levels of omega-3s include:
- Salmon, especially wild.
- Mackerel.
- Tuna.
- Herring.
- Sardines.
Omega-3s can also be found in soybeans, nuts, flaxseed and many other seeds.
Whole grains
You can benefit from vitamin E by consuming whole grains, which are a good source of the vitamin. Vitamin E protects cells from oxidative stress that may be caused by free radicals. As we age, our brains may become exposed to this form of oxidative stress, and vitamin E may support brain health as we grow older.
Some whole-grain foods are:
- Brown rice.
- Barley.
- Bulgur wheat.
- Oatmeal.
- Whole-grain pasta and bread.
Avocados
Avocados aren’t just good for guacamole. Because they are a source of healthy unsaturated fat, avocados may support the brain.
By consuming monounsaturated fats, you may be able to reduce your blood pressure. High blood pressure has been linked to cognitive decline. By reducing high blood pressure, the unsaturated fats in avocados may in turn lower the risk of cognitive decline.
Some other sources of healthy unsaturated fats include:
- Almonds, cashews and peanuts.
- Flaxseed and chia seeds.
- Soybean, sunflower and canola oils.
- Walnut and Brazil nuts.
Eggs
Eggs are a simple ingredient, but they are enjoyed by many for breakfast, and they can be an effective brain food. Eggs are a good source of vitamins B-6, B-12 and folic acid. Some research suggests that these types of vitamins may be able to prevent brain shrinkage and delay cognitive decline.
Broccoli
Not only is broccoli a low-calorie food, but it’s a good source of fiber and can also be beneficial for the brain. Rich compounds called glucosinolates are found in broccoli. Your body will work to break these down and in turn produce isothiocynates, which may reduce oxidative stress and lower the risk of neurodegenerative diseases.
Additionally, vitamin C and flavonoids, which can also boost a person’s brain health, are found in broccoli. Glucosinolates can also be found in:
- Berries.
- Brussels sprouts.
- Bok choy.
- Cabbage.
- Cauliflower.
- Turnips.
- Kale.
Dark chocolate
Nearly all dark chocolate contains cocoa powder derived from the cacao plant. Flavonoids are a type of antioxidant found in cacao. Antioxidants are extremely important for optimal brain health because the brain is susceptible to oxidative stress.
Turmeric
You’ve probably already heard about the buzz surrounding turmeric. Turmeric is a yellow spice, and it’s a key ingredient in curry powder. It has several benefits for the brain. Turmeric derives from a plant called Curcuma longa. The root of the plant is dried and ground into the yellow powder that you are familiar with.
Curcumin, which is an active ingredient in turmeric, has been shown to cross through the blood-brain barrier. This means that it can directly enter into the brain and benefit all of the cells that are there.
Turmeric can help improve your memory, ease depression, and assist with the growth of new brain cells. Turmeric is also considered to be a potent antioxidant and anti-inflammatory. It can help in the digestion of fat and maintenance of healthy blood sugar levels.
These foods are all great options to incorporate into your daily diet to better take care of your brain—and to enhance its function. Some of these foods may also help reduce the risk of stroke and age-related neurodegenerative diseases like Alzheimer’s and Parkinson’s. By consuming a brain-boosting diet, you may also provide benefits for your entire body.
