by Most people know what foods to avoid for a healthy heart. However, do you often think about the foods you eat and how they affect the brain?
It has been scientifically proven that diet can influence brain health. “The brain makes up about 2% of our body weight, but consumes about 20% of all our calories,” said Dr. Robert Melillobrain researcher, clinician, autism expert, and founder of The Melillo Center in Long Island, New York. “The brain uses more calories than any other organ in our body; what we eat can have a huge impact on our brain.”
Diet and nutrition are essential to keeping the brain healthy. “Proper nutrition is the foundation upon which our mental acuity and mental vitality rest,” it said. Dr. Brett Osbornboard-certified neurosurgeon and chief of neurosurgery at St. Mary’s Medical Center in Jupiter, Florida. “Just as we take care of our bodies through exercise and a balanced diet, nourishing our brains with the right foods is essential for a vibrant and youthful mind.”
Although scientists still do not know what causes Alzheimer’s disease, a type of dementia, many think that dietary and environmental factors play a role. One study in the journal Neurologypublished in November 2022, showed that increasing foods high in flavonoids reduced the chance of developing dementia.
“The two major groups of factors driving Alzheimer’s are decreased energy — blood flow, oxygen saturation, mitochondrial function and ketones — and increased inflammation from various pathogens, toxins and metabolic diseases,” explained Dr. Dale Bredesenneuroscience researcher and expert in neurodegenerative diseases. “Dietary and environmental factors influence both energy and inflammation, through multiple mechanisms, and thus play key roles in both Alzheimer’s and the treatment of cognitive decline.”
According to Dr. Philip Gold, the cneuroendocrine research hief and ssenior investigator at the National Institute of Mental Health, “The main positive environmental influences are exercise, which is extremely important, level of education, and lifelong cognitive ‘practice’.” Getting adequate sleep is also essential. “Adequate sleep is also critical because, in part, it is during sleep that the brain repairs itself,” he said.
Regularly eating foods that are not good for you can have negative consequences on both the body and the brain. “An unhealthy diet can adversely affect gut microbiota, which leads to inflammation and can affect the brain,” Osborn said. “Obese people – most of whom have an unhealthy gut microbiome – are at significant risk of developing Alzheimer’s dementia,” he said.
So what are the most beneficial foods for brain health? The experts break it down below.
Avocado
Do you love to eat guacamole, smash avocado on toast or dice it in a salad or rice bowl? Avocados contain healthy monounsaturated fats, and according to Bredesen, “These help reduce vascular disease, and provide excellent energy for the brain, without the problems associated with simple carbs or saturated fats.”
Broccoli
Whether you like broccoli steamed with melted cheese on top, in stir-fries or as a veggie snack you add to your smoothie, you might want to find more ways to enjoy this crunchy vegetable.
“Broccoli is a cruciferous vegetable that contains compounds like sulforaphane, which have been linked to reduced inflammation and improved brain health,” Osborn said. 2019 study published in the journal Brain Diffusion Sulforaphane shows It is an important antioxidant, and has anti-inflammatory properties that show the ability to protect the nervous system and reduce the burden of widespread diseases on the body.
Blueberries
If you like to add blueberries to your morning bowl of yogurt, your brain will thank you. “Blueberries contain flavonoids, which are neuroprotective and have been shown to increase neuroplasticity and cerebral blood flow,” said Lynn A. SchaeferPh.D, board certified clinical neuropsychologist in Long Island. A randomized, double-blind, placebo-controlled study published in Nutritional Neuroscience in 2022 older adults who ate wild blueberries showed an increase in processing speed, suggesting that blueberries may slow cognitive decline.
And these little berries are full of antioxidants, including anthocyanins. Osborn says that anthocyanins “can help protect the brain from oxidative stress and inflammation.” He eats blueberries daily, in a smoothie or on top of a salad.
Eggs
Eggs are known to be a good protein choice, especially for those who are vegetarian or follow a plant-based diet. And there’s another reason to celebrate eggs: the yolk contains choline. Choline is an essential nutrient and is important for the production of acetylcholine.
“acetylcholine is a neurotransmitter that is very important for the parasympathetic nervous system, and important for memory,” explained Melillo. Choline is found in a variety of foods, but the highest concentration is in egg yolks. According to Gold, “Crucial to normal cognition, acetylcholine neurotransmission is significantly reduced in Alzheimer’s disease.”
Fatty fish
Salmon, sardines and mackerel are examples of fatty fish that contain omega-3 fatty acids. “These essential fats are critical to maintaining brain health and have been linked to improved memory, mood regulation, and reduced risk of cognitive decline,” Osborn said. Omega-3 fatty acids are also important for creating new nerve cells and protecting brain cells from damage, according to Gold.
Leafy greens
Doctors and nutritionists encourage patients to eat more leafy greens because they are full of nutrients. “Leafy greens like spinach and kale are packed with vitamins, minerals and antioxidants,” Osborn said. “They promote healthy brain function by reducing inflammation and improving cognitive performance.” Magnesium is an important mineral in leafy greens – Melillo says it helps the body relax, lower blood pressure and the effects of stress.
tuna
Tuna is a low-fat fish and contains the amino acid tyrosine, an important component in the production of neurotransmitters in the brain. “Tyrosine is used to make dopamine and norepinephrine, two of the main neurotransmitters in the brain,” Melillo explained. “Dopamine is more of a left brain neurotransmitter and norepinephrine is more of a right brain neurotransmitter.” Tuna also has a high concentration of creatine. “Creatine facilitates the entry of water into brain and muscle cells to prevent dehydration,” Gold said.
Turmeric
Spices provide plenty of flavor and as a bonus they can contain important compounds that the body needs. Turmeric is a common ingredient grated or chopped fresh, or used as a powder in curries. “Turmeric, which contains curcumin, is amazing in that it has anti-inflammatory effects, and it also binds the amyloid and tau associated with Alzheimer’s disease, so it has multiple mechanisms to support brain health,” a Bredesen said.
A study published in the journal Molecules in February 2023 curcumin has been shown to be antimicrobial and neuroprotective in a range of neurodegenerative diseases, including Alzheimer’s disease.
Ginger
Another spice used in both fresh and powdered form is ginger. “Ginger is a potent anti-inflammatory agent that has been shown to improve cognitive function,” Osborn said. “The antioxidant effects are also thought to protect neurons from oxidative stress that underlies neurodegenerative diseases, such as Parkinson’s and Alzheimer’s.”
Ginkgo biloba
Ginkgo biloba is known to improve memory and cognitive function. “It is believed to improve blood flow to the brain and protect brain cells from oxidative damage,” Dr Osborn. “Some research supports its potential benefits for age-related cognitive decline.”
Fermented foods
Fermented foods such as kimchi, kefir, kombucha, sauerkraut and yogurt may also be beneficial for the brain. “Research has proven that the brain and the gut communicate through the nervous system as well as the immune system,” Schaefer said. “Therefore, changing the bacteria in the gut with probiotics and prebiotics, and not overdoing antibiotics, could play a role in improving brain function.”
According to Osborn, “Foods that promote a healthy microbiome are likely to act as ‘medicines’ to cure or slow the onset of all age-related diseases, including those that affect the brain.”
