Nourish Your Noggin with These 5 Brain Foods
The human brain is one of our most powerful and valuable organs. Though it accounts for only 2% of our body’s total weight, the brain requires a lot of energy and several key nutrients to function at its best. Last month, I had the opportunity to talk about nutrition for brain health on Local Memphis Live, and of course, I didn't want you to miss out, so here are 5 brain-boosting foods to help you ensure your noggin stays nourished...
Berries
Berries contain flavonoids, a specific group of potent antioxidants that give berries their beautiful colors. They also play a role in numerous cognitive skills like learning and decision making all while protecting brain cells from oxidative damage.
Incorporating berries into yogurt, oatmeal, or salads not only adds fresh, natural sweetness. Berries also contain antioxidants that help boost cognition, coordination, and memory.
Think you can only get a brain boost from berries during summer months? Think again...You can get your berry fix year round! Buy them fresh in the summer, frozen in the winter.
Eggs
If you’ve been avoiding eggs out of concern for the cholesterol and/or fat content, it’s time to add them back in. Research is now suggesting that eggs do not contribute to cardiovascular disease risk. In fact, our brains need cholesterol and fat to function at their best. With the brain being our fattiest organ, made up of 65% fat, including 25% of our body’s total cholesterol, you can be confident eggs are an egg-cellent choice and nutritional powerhouses.
Eggs contain choline, one of the superstar brain nutrients that many Americans are deficient in. Choline is necessary to produce acetylcholine, which plays a critical role in memory. For example, studies have linked acetylcholine deficiencies to memory loss and Alzheimer’s.
Eggs also contain B vitamins, folate, and vitamin D…nutrients that play a crucial role in brain health.
Tempted to ditch the yolk? Don’t do it! Eat the whole egg as the yolk contains most of the nutrients your brain needs. Plus, the protein and fat is likely to keep you satisfied much longer than that morning bagel alone!
Salmon
When you’re researching (or googling) “what to eat for brain health,” you’ll begin to notice that DHA or omega-3 fatty acid is one of the single most important elements required for optimal brain health. With the brain being made mostly of fat, our brains need those Omega-3’s!
Omega-3s are strongly anti-inflammatory which is great news as inflammation has been linked to multiple mental health concerns. For example, increased Omega-3 intake may help to alleviate a spectrum of mental health concerns, from anxiety and irritability to depression and even schizophrenia. In contrast, insufficient DHA is a potential factor in depression, bipolar disorder, premature brain aging, age-related cognitive decline, brain shrinkage, dementia, and Alzheimer’s.
Omega-3 fatty acids containing DHA can be found in oily fish like wild Alaskan salmon, mackerel, and tuna. These types of fish are also excellent sources of protein which is needed to form mood-boosting neurotransmitters like serotonin and dopamine as well as B12, an essential vitamin for a healthy brain and nervous system. It’s ideal to include these types of fish twice per week.
Walnuts
Well, if you hadn’t noticed yet, the low-fat diet trend has officially been a "big fat failure," especially when it comes to brain health. So many "brain foods" are loaded with healthy fats, and walnuts are no exception…plus, they look like little brains!
Walnuts contain a number of compounds that protect our neurons from injury or degeneration, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Bottom line: Research shows walnut consumption may support brain health.
Snack on walnuts, sprinkle them into your oatmeal, or even try out one of my favorite recipes: Walnut & Rosemary Oven Fried Chicken.
Beef
That's right...BEEF is a brain food! Meat eaters can get a brain boost from beef, which provides plenty of energizing and balancing B vitamins, specifically B12 which is only found in animal foods.
Low B12 levels have been linked to Alzheimer’s disease and age-related memory loss. If your levels are lower than they should be, you may also experience symptoms like poor memory, depression and fatigue, so fire up the grill and enjoy this nutritious and delicious meat!
I recently came across a quote that said, “Essentially, fats build your brain, and proteins unite it. Carbohydrates fuel your brain, and micronutrients defend it.” Even though this post highlights only 5 specific foods, it’s clear that there are many more that give our brains a boost, so So if you want to keep your mind nourished and healthy, getting a variety and balance of nutrients is a no-brainer!
What's your favorite brain food and how do you incorporate it into your meals or snacks?
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