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You Are What You Eat
What a person eats can have a significant effect on brain function. The brain is a powerful organ that relies on about 20% of a person’s daily calorie intake to continue optimal function. Certain foods and nutrients can make the brain stronger and the memory sharper. Consider adding these 5 foods to a daily brain-boosting diet.
1. Richly colored berries
Blueberries, blackberries, raspberries, and other deeply colored berries all have antioxidant and anti-inflammatory benefits. Decreasing both inflammation and oxidative stress can improve overall brain health and cognition. Try adding berries to fruit smoothies, salads, breakfast cereal, or as a standalone snack.
2. Indulge your chocolate craving
Need a guilt-free dessert? Look no further than dark chocolate. Dark chocolate contains antioxidants which boost brain health and also aid parts of the brain responsible for learning and memory. For maximum benefits, look for dark chocolate that contains at least 70% cacao.
3. Fatty fish
Many people know the heart health benefits of fatty fish. Fatty fish are also good for brain power. Look specifically for fish high in omega-3 fatty acids. Common options include salmon, tuna, trout, and sardines. Omega-3s have been shown to slow mental aging and decrease Alzheimer’s risk.
4. Eat your veggies
Most people know that eating more vegetables is beneficial for health. Specifically, green vegetables like broccoli pack a powerful punch of vitamin K. This vitamin has been linked to memory improvements in older adults. Besides broccoli, leafy greens like spinach, kale, or cabbage can all boost vitamin K levels.
5. Get festive with pumpkin seeds
Pumpkin may have a reputation for being a seasonal fall treat, but pumpkin seeds have year-round benefits. Not only are pumpkin seeds high in antioxidants, but the seeds are also rich in zinc, copper, magnesium, and iron. All these nutrients have crucial roles in improving memory function, lowering risk of neurological diseases, and clearing brain fog.
Where should I start?
Cleaning up a daily diet can be a daunting task. Start small with incorporating one change every few weeks. Instead of focusing on food restriction, focus on healthy additions. For example, try to add more vegetables by eating veggie omelets for breakfast. Swap out the fruit snacks for fresh berries. Little by little, small changes can add up to a big difference. To learn more about memory- and brain-boosting foods, speak with a healthcare provider.
