What you should eat for a brain-healthy diet
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Here's some food for thought: Eating well can improve your brain's long-term health.
According to research, eating a balanced, nutrient-rich diet like the MIND diet can considerably delay age-related cognitive decline and lower your chance of developing disorders like Alzheimer's. According to a research earlier this year in Scientific Reports, it could even alter the structure of your brain to boost cognitive abilities like memory and concentration.
So which foods, exactly, are the best for your brain? "There is evidence that it's not all about just one food for brain healthy but how combinations of foods work together," says Marc Milstein, PhD, author of The Age-Proof Brain. Dietary patterns rich in fruits, veggies, fish, and fiber-rich foods like beans and whole grains seem to be the most beneficial. If you're looking for some specific items to add to your shopping list, these foods are a great place to start.
Leafy greens
One additional justification for going green: One Neurology research discovered that eating only one daily dose of leafy vegetables—roughly, half a cup of cooked greens or a cup of raw ones—can help you stay mentally bright for longer. Phytochemicals including folate, vitamin K, and lutein are abundant in vegetables like spinach, kale, collard greens, and lettuce and are considered to reduce the pace of age-related cognitive decline.
"Make it a routine that you make or order a salad daily and you'll hit the mark,"author of the Eat Clean, Stay Lean series Wendy Bazilian, DrPH. Alternatively, experiment with adding a few handfuls of greens to a smoothie, topping whole wheat pizza or grain bowls with sautéed greens, or munching on homemade kale chips.
Fatty fish
One of Milstein's preferred brain-boosting meals is fish including salmon, mackerel, tuna, and herring. They include a lot of omega-3 fatty acids, which the brain's cells need to help them transmit electrical messages."These electrical signals play a crucial role in remembering, thinking, and focusing," Milstein explains.
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The Academy of Nutrition and Dietetics advises consuming at least two four-ounce portions of fish per week. It's possible that dietary omega-3s are superior to omega-3 supplements like fish oil in terms of health benefits.
Blueberries
The little fruits are incredibly potent in phytochemicals. Anthocyanins, which are abundant in blueberries, have been shown to have neuroprotective effects by reducing oxidative stress, reducing inflammation, and promoting normal blood sugar levels. According to Bazilian, "all of these functions play a crucial part in preserving and safeguarding the health of the brain, as well as helping to postpone or reduce the impacts of aging."
Prebiotics, healthy fibers that nourish the good bacteria in your stomach, are also abundant in blueberries. And according to Milstein, "what's healthy for the gut is excellent for the brain" since growing research indicates that digestive health affects cognitive performance.
Avocado
According to a recent American Heart Association research, substituting avocado for only half of a daily dose of animal-based foods like butter, cheese, or processed meat may lower the risk of heart disease by up to 22%. Furthermore, what's healthy for your heart is also healthy for your brain: According to Bazilian, your brain is better equipped to obtain the blood, oxygen, and nutrients it needs to perform at its peak when your blood vessels and circulatory system are in good health.
Walnuts
Nuts, like avocados, are a great source of heart-healthy unsaturated fats that are also good for the brain. Additionally, walnuts appear to be particularly potent. According to Bazilian, they are full of nutrients like polyphenols, tocopherols, and polyunsaturated fatty acids like omega-3 fats that may be crucial in preserving brain function and delaying the start of age-related deterioration.
Make it a point to eat two one-ounce servings of walnuts a week at the very least. According to a Journal of Aging Research research, women in their 50s and 60s who consumed that amount were much less likely to get chronic illnesses or memory loss beyond the age of 65.
Coffee
You don't only feel more focused and awake after drinking your morning coffee. A 10-year research that was published in the European Journal of Clinical Nutrition found a link between regular coffee drinking and slower rates of cognitive deterioration.
The greatest cognitive advantages were obtained by subjects who consumed three cups of coffee each day, but more isn't always better. According to study, drinking more than six cups of coffee every day may actually raise your risk of dementia or a stroke.
Broccoli
Leafy greens aren't the only foods that are excellent for your gray matter. Sulforaphane, a phytochemical abundant in cruciferous vegetables like broccoli (as well as cauliflower, cabbage, and Brussels sprouts), may offer protection against Alzheimer's and other neurodegenerative diseases like Parkinson's, according to research. According to Bazilian, "Phytochemicals assist protect, heal, neutralize, remove, and more." For a side dish or topping for grain bowls, try roasting broccoli with balsamic vinegar or lemon. You can also substitute lightly cooked broccoli for basil in your favorite pesto recipe.
Oatmeal
According to a research published in the journal Current Developments in Nutrition, eating at least three servings of whole grains per day, such as oatmeal, is associated with slower rates of deterioration in cognitive function and memory. A potential explanation? A cup of cooked oatmeal has 4g of fiber, which is abundant in whole grains and promotes normal cholesterol levels and healthy blood vessel activity. According to Milstein, "when we protect the heart, we protect the brain."
Green tea
Whether green tea offers long-term brain protection is still up for debate. However, savoring the green beverage could make you feel more alert at the time. According to one review, green tea includes caffeine in addition to phytochemicals like l-theanine and EGCG that are known to enhance memory, attention, and alertness.
Dark chocolate
Fun fact: The largest concentration of Nobel Prize winners may be found in the regions with the highest chocolate consumption. Research indicates that dark chocolate is high in flavanols, which may enhance good cognitive function by reducing inflammation, yet there is no assurance the sweet stuff will raise your IQ. Just stick to chocolate with at least 60 percent cacao content since those with lesser percentages may not have enough cacao to provide health advantages. Without making many other changes, "around one ounce a day may fit into your diet," according to Bazilian.
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