BEST FOODS FOR BRAIN HEALTH

18/07/2022

4:44pm

The brain can become inflamed like the rest of the body.  Chronic, low-grade inflammation can negatively impact brain structure and function, raising the risk of Alzheimer’s, Parkinson’s, and other brain degenerative diseases. Low-grade inflammation is a common response to disease that can chronically affect areas throughout the body.

Eating for brain health is easy since most brain-enriching foods are readily available at your local grocery store. Below are some of the best foods to incorporate into your diet to maximize brain health.

Fatty Fish

Fatty fish contain high amounts of omega-3 fatty acids, which fight brain inflammation. Some of the best fatty fish for brain health include:

Salmon

Herring

Sardines

Tuna

Mackerel

Seafood is the best way to get omega-3 fatty acids, but they are also found in nuts and seeds or some oils.

Leafy Greens

Leafy greens, such as spinach and kale, are rich in B vitamins, have antioxidant qualities and are excellent sources of vitamin K, lutein and beta-carotene. Eating leafy green vegetables daily may also help maintain brain health as you age.

Additional leafy greens include:

Cabbage

Bok choy

Collard, mustard and other dark greens

Lettuce and salad greens

To add servings of leafy green vegetables to your daily diet, steam them or add them to soups, scrambled eggs and salads.

Walnuts

Walnuts have a significantly higher omega-3 fatty acid content than almonds, peanuts or pistachio nuts. Eat a handful of walnuts as a snack, and add them to salads, oatmeal and other foods to boost your omega-3 intake easily.

Turkey and Chicken

Turkey and chicken contain tryptophan, a protein used to make serotonin and melatonin. “Serotonin influences mood while melatonin is responsible for regulating the sleep-wake cycle, the two hormones help us feel better by regulating mood and helping us get better sleep.” Naturally, better sleep can lead to better cognitive function in both the short and long term.

Turmeric

This bold yellow spice is loaded with curcumin, a compound that contains powerful anti-inflammatory and antioxidant properties and supports a healthy memory. Turmeric is a mainstay of Indian and other Asian cuisines. Try adding it to vegetable and meat stir-fry dishes.

Coffee

Caffeine has vasodilating (widening of blood vessels) effects, increasing blood flow to all your body’s organ systems, including the brain. Coffee beans also contain the antioxidant hydro cinnamic acid. But note that you have to limit its intake. Limit to one (1) cup per day (preferably in the morning).

Dark Chocolate

Dark chocolate contains antioxidants and flavanols, a plant compound that protects against cell damage and helps fight inflammation. Consuming dark chocolate is linked to better brain function and improved memory, according to research. For best results, stick with a 1-ounce serving of dark chocolate.

References

Agarwal, P, Holland, T, Wang, Y, et. al. Association of Strawberries and Anthocyanidin Intake with Alzheimer’s Dementia Risk. National Library of Medicine. National Institutes of Health. Nutrients. 2019;11(12);3060.

Tryptophan. Medline Plus. National Library of Medicine. Accessed 4/1/2022.

Curcumin. Linus Pauling Institute. Oregon State University. Accessed 4/1/2022.

Nutrition and Health Info Sheets for Consumers: Omega-3 Fatty Acids. UC Davis Department of Nutrition. Accessed 4/1/2022.

Nutrition and Health Aging. Mayo Clinic. Accessed 4/11/2022.

Physiology, Vasodilation.  StatPearls [Internet]. National Center for Biotechnology Information. National Institutes of Health. 1/25/2022.

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