10 Best Foods for your Brain

10Best Foods for your Brain

FATTY FISH

Fatty fishes—like salmon, trout or sardines—are rich with omega-3 fatty acids. Two of these acids, EPA and DHA, are extremely beneficial for different brain processes. They can improve cerebral blood flow, balance neurotransmitters, and even help produce new neurons. According to some studies, higher levels of Omega-3 in the blood can be directly linked to improved brain functioning.

Also, increased consumption of omega-3 has been shown to increase gray matter in the brain, which contains all those nerve cells that control decision making, memory and emotion. So if you’re hunting a healthier brain, maybe it’s time you start “fishing” for it as well.

BROCCOLI

Trees are fundamental for human survival, so it makes sense that these tree-shaped vegetables are conducive to better brain health. Kidding aside, broccoli is jam-packed with vitamin k, which helps regulate calcium in the brain and promotes production of brain sulfatides. This cruciferous vegetable is also filled with lutein, folate and beta cartone, all of which are brain-friendly nutrients.  Not only do these nutrients help slow cognitive decline, but in the event of an injury, broccoli contains a nutrient called sulforaphane, which helps with brain healing. Looks like its time to plant those mini-trees in your stomach.

BERRIES

Berries might just be the perfect snack. They’re rich in antioxidants, which are armed fighters against inflammation—a condition that can lead to brain aging and dementia. Those antioxidants can even help improve how brain cells communicate, which improves processing power. 

And that vibrant range of colours that makes berries so Instagram-able? That can be attributed to flavonoids, which is a natural plant pigment that helps to improve memory. Excuse the pun, but it’s safe to say that berries are berry good for you brain.

DARK CHOCOLATE 

Just like berries, dark chocolate with high concentrations of cacao is bursting with flavonoids, caffeine and antioxidants. Under scientific studies, consuming around 48g of organic dark chocolate can lead to an increase of gamma waves around multiple areas of the brain, specifically around cognition and memory.

Another study even proved that eating dark chocolate every day can help decrease the genes involved with inflammation, which helps ward off neurodegenerative diseases. As if any of us needed any more reasons to eat dark chocolate!

NUTS

Before you go crazy at your local supermarket and pick up those giant bags of assorted nuts and raisins that everyone loves, you should know that some nuts are better for your brain than others. 

Walnuts, for example, are bursting with omega-3 fatty acids, which helps to improve brain functioning. Almonds and hazelnuts have soaring levels of vitamin E, which is a key vitamin in fighting cognitive decline. As for jam’s favourite partner, peanut butter has been linked with high levels of niacin. And neurodegenerative diseases like Alzheimer’s has drawn associations with low levels of niacin.

Again, nuts may have cracked part of the equation for better brain health, but be sure not to overdo it. With high concentrations of fat and calories, too many nuts can sometimes weigh you down!

TURMERIC 

Turmeric comes with an active compound called curcumin, which gives the spice it’s brilliant gold colour. It also helps add some brilliance to your brain. You see, curcumin is a natural anti-inflammatory compound, and even carries antioxidant, antiviral, antibacterial and anti-cancer properties.

By reducing brain inflammation and regulating hormones, turmeric and curcumin can help fight against brain disease. The antioxidants also help promote blood flow to the brain, which serves to improve memory and concentration. Curcumin also lifts your brain levels of BDNF (brain derived neutrophic factor), which is a protein that helps create new brain cells. To get more turmeric in your diet, you can pick up supplements from your local pharmacy or add turmeric root spice to your everyday dishes.

PUMPKIN SEEDS

Pumpkins are popular around Halloween, but is it time people enjoy pumpkin year round? With powerful antioxidants throughout, pumpkin seeds help protect the brain and encourage growth. But to make an even more convincing case, pumpkin seeds are filled with several healthy nutrients, including magnesium, iron, zinc and copper.

Those four nutrients are key for brain health. Too little zinc or magnesium can create neurological disorders, and a lack of copper or iron can lead to increased brain fatigue. Point is: once your done carving up those pumpkins, be sure to save the seeds for later.

EGGS 

Perhaps the most popular breakfast food in the world, eggs are packed with healthy nutrients tied to brain health. Eggs contain both choline and the omega-3 fatty acid DHA, which are both key for brain health and development. Choline plays a fundamental role in building metabolic pathways, while adding structure for cell membranes to thrive. Also, the body uses choline to make the neurotransmitter acetylcholine, which helps regulate mood and memory.

Studies show that sufferers of dementia have low levels of folate in their system. Since eggs are rich with folate, they can be an excellent way to stave off neurological decline. So when you crack those eggs in the morning, be sure to crack a smile as well.

GOING BEYOND FOOD

Food is an awesome tool to use for maintaining proper brain health, but it’s only one piece of the puzzle. To get a complete assessment of your cognitive functioning, and to learn how to strengthen your brain, schedule your appointment with Absolute Bliss today. Together, we’ll give you everything you need to optimize your brain