What does the food you eat have to do with how your brain functions? While we’ve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. Yes, brain foods matter (especially for our gray matter).
When we’re stressed out — whether it’s physical, like someone jumps out at you from a dark alley, or mental, like you have a major project due at work — our bodies release inflammatory cytokines. These chemicals prompt the immune system to kick in and fight back against the stress through inflammation, as though stress is an infection. While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is a different animal. It’s been linked to autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more.
Our gut helps keep our body’s immune responses and inflammation under control. Gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when we’re full.
Brain foods rich in antioxidants, good fats, vitamins and minerals, provide energy and aid in protecting against brain diseases. When we focus on giving our bodies whole nutritious foods, benefiting both the gut and the brain we’re actually benefiting our minds and bodies while keeping them both in tip-top shape.
15 Best Foods For The Brain
This fruit is one of the healthiest ones you can consume. While avocados often get a bad report because of their high fat content, it’s important to note that these green powerhouses are packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing.
Containing both vitamin K and folate, avocados help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration.
They’re also rich in vitamin B and vitamin C, which aren’t stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. Avocados’ creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods.
2. Beets reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels. I love them roasted or in salads.
For starters, it’s one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress.
4. Bone Broth is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies.
Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory.
Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. It’s also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake. Its high-fiber levels mean that you’ll feel full quickly, too.
For a vegetable with such few calories (just 16 per cup!), celery sure does offer a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.
Because it’s so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option if you’re looking to shed pounds. And while we often eat celery stalks, don’t skip the seeds and leaves; both provide extra health benefits and taste great in things like stir fries and soups.
7. Coconut Oil
Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut.
8. Dark Chocolate
Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is chockfull of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart. The rule of thumb is the darker the chocolate, the more health benefits. Skip milk and white chocolates and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. This ensures you’ll get your choco fix and its brain benefits!
9. Egg Yolks
On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. If you’ve been eating only egg whites, the yolk’s on you. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That’s right, eggs can make you happy!
If you’ve kept away from eating eggs whole because of cholesterol concerns, there’s good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.
It’s also one of the most inexpensive sources of protein out there; just be sure you’re buying organic, free-range eggs.
10. Extra Virgin Olive Oil
Real extra virgin olive oil is truly a brain food. Thanks to the powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s.
As great as extra virgin olive oil is, remember that it’s not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. The best way to get your fill is by eating it cold or at room temperature.
11. Green, Leafy Vegetables
Getting regular helpings of leafy green brain foods — like kale, Swiss chard and romaine lettuce — can help keep dementia at bay according to new research.
In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.
Green, leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong.
We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain.
It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties.
If you like seafood, get excited, because salmon is one of the most nutritious, brain food-friendly foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly and improve memory.
If you have kids, feeding them salmon can help prevent ADHD by improving their focus. And these same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!
Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught salmon can be filled with mercury and toxins.
14. Turmeric is one of the most powerful (and natural) anti-inflammatory agents.
Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information.
15. Walnuts can improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s.