Not only does your brain soak up new information every day, it also soaks up the nutrients that you put into your body. The vitamins, minerals, and antioxidants that you consume are critical to your brain health. The more whole, healthy foods you are able to eat, the more brainpower you will have, which can help prevent age-related cognitive decline. It is important to eat real, whole foods, but did you know that some stand out as being exceptionally healthy for your brain?
If you plan your meals to incorporate these brain-boosting foods, you will be giving your brain what it needs to stay healthy in the future and function at its best today. Eating the right foods can help increase your focus productivity and even help you be more creative. Here are six of the best brain foods available.
1. Healthy Fish
Small, cold-water fish are rich in healthy omega-3 fats and have a low risk of contamination. Some fish that fall into this category are herring, anchovies, sardines, wild-caught Alaskan salmon, and mackerel. The omega-3 fats are vital to your brain health, reducing inflammation and giving you a variety of protections for your brain cells.
Eating healthy fish at least once a week is even linked to a 60% decreased risk of Alzheimer?s disease compared with leaving fish out of your diet. You can also choose to get a fish supplement if you would rather not eat fish, but if you can incorporate fish into your diet, stick to the species mentioned above.
2. Leafy Greens and Cruciferous Vegetables
If you are able to eat just one serving of leafy green vegetables each day, you may be able to help significantly slow the cognitive decline that is associated with aging. Leafy greens are a rich source of brain-protective nutrients such as lutein, folate, vitamins E and K, and beta-carotene.
Cruciferous vegetables are just as good for you. Broccoli and cauliflower are great sources of choline, which is a B vitamin that is known for its ability to facilitate brain development.
Broccoli also includes kaempferol, which is an anti-inflammatory flavonoid. It works together with three glucosinolate phytonutrients to help your body detoxify itself. Studies have shown that women who ate cruciferous vegetables or leafy greens experience slower cognitive decline than women who do not.
The yolks in pastured, organic eggs provide critical nutrients such as choline, vitamins such as A, D, E and K, omega-3 fats, and antioxidants. In studies, people with higher choline intakes are proven to have better cognitive performance than those with a low intake. Further, researchers have said that it is difficult to get sufficient choline in your diet unless you consume eggs.
Low choline levels are linked with memory problems and steady brain fog. The human body can only synthesize a little bit of choline at a time, so it is important to eat it regularly. Eating just one egg yolk will provide you with almost 215 mg of choline.
Increased coffee consumption has been linked to a significantly lower risk of glioma brain tumors. Coffee can also boost brain function, as research has shown that consuming one to two cups of coffee each day can lower one’s risk of Alzheimer’s disease as well as other forms of dementia and cognitive decline compared to those who do not drink any.
Drinking coffee can even increase long-term memory and, if you choose caffeinated coffee, it may improve your attention and alertness and decrease your risk of depression. Coffee is best if it is organic and shade-grown and consumed without any additives such as cream or sugar.
Drinking one glass of wine a day has been found to protect against dementia later in life. Wine has a catechin that has been found to stop proteins that are associated with Alzheimer?s disease from killing brain cells. Red wine also has resveratrol, which is associated with brain benefits. Resveratrol has also been shown to restore the blood-brain barrier in people who are suffering from Alzheimer?s disease, which could help get rid of unwanted immune molecules that may increase brain inflammation and kill neurons.
Blueberries are rich in nutrients that are associated with improvements in learning, thinking, and memory. Blueberries are also low in fructose when compared to other fruits, which makes them one of the healthier fruits you can eat. The anthocyanin and antioxidant content in blueberries are known to protect against Alzheimer’s disease as well as other neurological diseases. Additionally, women who ate at least a half-cup of blueberries each week for 15 years were shown to have slower cognitive decline than women who did not.
If you want to keep your brain healthy and sharp, add these six critical foods to your diet.
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