by It is normal and expected that your brain will change over time, but there are many things you can do to keep your brain as healthy as possible throughout your life and reduce your risk a reduction in the development of neurodegenerative conditions (such as Alzheimer’s disease or Parkinson’s disease) when you. age. You can cultivate basic healthy habits, such as exercising regularly, trying/learning new things, and prioritizing sleep. There is even evidence that doing housework can help your brain!
And one of the best bets for keeping your brain sharp is to focus on nutrition. After all, like any well-oiled machine, the brain requires proper fuel (translation: nutrients) to function optimally, according to Jonathan Purtell, RD, a registered dietitian at Lenox Hill Hospital.
The brain works around the clock without taking a break, notes Purtell. In addition to regulating cognitive functions (such as memory and learning), it is also in charge of essential processes such as breathing, movement, and temperature regulation, to name just a few. Eating brain-healthy foods will help with these functions, and ultimately, overall health.
- Jonathan Purtell, RDregistered dietitian at Lenox Hill Hospital
- Casey Kelley, MD, ABoIMfounder and medical director of Case Integrative Health
What Does Healthy Food Do for the Brain?
But what exactly does a brain-friendly diet look like? In general, it involves eating fresh, whole foods, such as fruits, vegetables, whole grains and lean proteins. These foods contain key nutrients for brain health, including omega-3 fatty acids, antioxidants, and vitamins A, C, and K, according to Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health.
Nourishing your brain health is also about what you avoid. Your brain will thank you if you limit processed foods, which are high in saturated fats, trans fats, and added salt and sugar – ie, nutrients that inhibit brain health through inflammation and oxidative stress. Fortunately, to make things easier, these guidelines apply to both brain and body health.
Still, when it comes to brain health, there are some foods that deserve a shout out. Read on to learn about the best ones to add to your diet, according to medical professionals.
Best Foods for Brain Health
Leafy greens
Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Carla Gonzalez Hart
“Leafy greens, like kale, spinach, and broccoli, are essential for keeping your brain in tip-top shape,” says Dr. Kelley. That’s because these vegetables are full of nutrients needed for optimal brain function.
For example, leafy greens provide vitamin A, which helps neurons (nerve cells) regulate learning and memory. According to Dr. Kelley, they also provide vitamin C and vitamin K, which have antioxidant and anti-inflammatory properties, respectively.
This is critical because oxidative stress and inflammation are two of your noggin’s worst enemies. Rapid rejuvenation: Oxidative stress is an increase in harmful molecules, known as free radicals, which cause cell damage and inflammation. Long-term oxidative stress and inflammation can promote the development of various neurological conditions, including depression, anxiety, Alzheimer’s disease, and Parkinson’s disease, says Purtell.
How Much Do You Need
For maximum brain benefits, Dr. Kelley recommends chowing down at least 2 to 3 cups of dark leafy greens per day. It doesn’t have to be all salads, though. “Add a cup of spinach to your eggs or blend some kale into a smoothie,” suggests Dr. Kelley. Another option is to throw a cup of greens into a soup or stew while cooking. Eventually, the greens will wilt, providing a generous (and effortless) dose of nutrients and flavor.
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Berries are overflowing with flavonoids, a type of antioxidant that gives fruits and veggies their wonderful colors, says Dr. Kelley. “More than making your food beautiful, though, flavonoids help improve memory,” she says.
According to Frontiers in the Neuroscience of Agingflavonoids support communication between nerve cells (and therefore, cognitive functions) through cellular reactions that would otherwise disrupt them. Also, as antioxidants, flavonoids protect nerve cells from oxidative stress, further protecting against neurodegenerative disorders.
How Much Do You Need
“Try [eating] half a cup of berries, especially blueberries or strawberries, at least three times a week,” says Dr. Kelley. “Add them to your morning smoothies, add them to oatmeal or yogurt, or throw them in a salad for a sweet kick. ”
Nuts
If you haven’t already thought about nuts, their significant brain benefits will change your mind. According to Purtell, nuts provide omega-3 fatty acids, the “good” fats that help maintain the structural integrity of your brain. They are also needed for proper blood flow, ensuring that your brain gets enough oxygen to function. Additionally, nuts contain vitamin E, zinc, and selenium, all of which have antioxidant properties. These nutrients “pick up” free radicals in the body, says Purtell, thus keeping oxidative stress at bay.
How Much Do You Need
“The American Heart Association recommends 1.5 ounces of unsalted nuts at least four times a week,” says Purtell. (A 1.5-ounce serving is equivalent to a small handful of nuts or two tablespoons of nut butter.)
All types of nuts are fair game, so you’ll have plenty to choose from. Walnuts, pecans, almonds, and cashews are just some of the delicious options. Eat them as a simple snack, or toss them into yogurt, oatmeal or homemade granola. Craving something tasty? Use crushed nuts instead of breadcrumbs to coat a protein, such as tofu or fish.
Fatty Fish
Like nuts, fatty fish are rich in omega-3 fatty acids, says Dr. Kelley. As well as supporting your brain structure, these fats help reduce levels of beta-amyloid (a type of protein) in your blood.
High levels of beta-amyloid are associated with dementia and Alzheimer’s disease, Dr. Kelley notes, but eating plenty of omega-3s can help reduce the risk. In fact, according to a 2020 study, fish consumption may support cognitive processes, including memory and executive functioning.
How Much Do You Need
Dr. Kelley recommends eating fatty fish at least twice a week. One serving contains about 3 ounces, or ¾ cup, of cooked fish, according to the American Heart Association. While you’re at it, choose options that are low in mercury, recommends Dr. Kelley, including varieties like salmon, tilapia, sardines, and mango.
Dark Chocolate
Good news, dark chocolate lovers! This is sweet (but not too The sweet treat is high in antioxidant flavonoids, which help support brain health by boosting the function (and regeneration) of nerve cells, according to Limits in Nutrition. They are also involved in pathways, or cellular reactions, that protect those neurons from damage. In addition, flavonoids reduce the risk of heart disease, effectively supporting healthy blood flow to the brain, notes Purtell.
How Much Do You Need
Thanks to these brain benefits, a daily dose of dark chocolate will do you good. According to Purtell, the recommended serving is one ounce (or one square) of dark chocolate with at least 70 percent cocoa. “Be sure to check the nutrition label for added sugars,” he says. A high intake of processed sugar can lead to oxidative stress, but chocolate with higher percentages of cocoa tends to be lower in sugar, Purtell explains.
Tea
Due to their rich antioxidant content, some teas – such as green, black and lion’s mane – are particularly beneficial for brain health. Purtell says the tea contains L-theanine, “an amino acid that has been shown to increase concentration and alertness.” Case in point: In a 2021 study involving middle-aged and elderly adults, L-theanine improved performance on attention and memory tasks.
In addition, lion’s mane tea (a type of medicinal mushroom tea) can protect nerve cells in the memory part of the brain, notes Purtell. And no wonder: According to the National Institutes of Health, lion’s mane tea is rich in antioxidant and anti-inflammatory properties, making it an excellent brain-friendly beverage.
How Much Do You Need
When it comes to tea, drinking a cup a day is a great way to replenish your brain-boosting nutrients. But for the best benefits, you can drink up to two or three cups a day, according to Purtell.
Keep in mind that green and black tea contain caffeine, so avoid drinking too much late in the day, especially if you are sensitive to caffeine. Lion’s mane tea is naturally caffeine free, but always check the label to make sure the product is free of caffeine ingredients.
