We all know that what we eat affects our bodies and our minds. We might also realize that ideal brain function depends on the consumption of certain vitamins/minerals and can benefit from other functional components found in foods. However, we may not know what foods are highest in these beneficial compounds or we may not be making the effort to consume these foods as regularly as we could.
Here is a list of 10 foods or drinks that can boost the brain:
Blueberries and strawberries
High antioxidant capacity, anthocyanidins, flavonoids
Can improve learning, protect the brain from oxidative stress, and reduce the risk of dementia
Wild salmon and other oily fish
Omega-3 fats with EPA and DHA
Can improve memory, decrease the risk of Alzheimer’s disease, and improve overall brain function
Fruits, such as grapes, apples, and oranges and pomegranate juice
Anthocyanidins, proanthocyanidins, phenols, flavanols, flavanols, or flavanones
Can reduce the risk of Alzheimer’s disease
Variety of vitamins and minerals, including high levels of magnesium, antioxidants
Can improve cognitive function by increasing blood flow to the brain
Whole grains with soluble fiber
Lentils, beans, peas, and other legumes
Soluble fiber, vitamins, minerals, and antioxidants
These components are protective to the brain and arteries
Nuts and seeds
Fiber, vitamin E, zinc, magnesium, selenium, folate, alpha-linolenic acid, phenols, lutein, zeaxanthin, and other nutrients
Can improve brain function and working memory
Coffee and Tea
Contain caffeine, phenols, flavonols, or flavanols
Can improve cognitive function and decrease the risk of dementia and Alzheimer’s disease
Dark Chocolate (70% or more cocoa content)
This is not a complete list of all of the foods that can benefit the brain. A few other foods that you might consider: avocados, tomatoes, broccoli, eggs, oysters, and wine! Please keep in mind that portions also matter here, so more does not always mean better, especially when it comes to total energy intake!
There are many types of diets out there, but many of them are focused on weight loss and not necessarily on what we can do to benefit our brains. A great body deserves to have a great brain to go with it! The brain is very important to us for so many reasons, so we should do what we can to give it the foods that will enhance and preserve it for as long as possible!
Comment on what you will eat more frequently in order to boost the brain!