It is easy to become overwhelmed with figuring out how to eat with so many food options and diets that can steer you in several directions. In all of it we forget that one important organ to remember is our brain health. Sure--it is in the back of my mind to eat things we know are good for my brain, but sometimes we forget and opt for our comfort foods which are likely not on the best brain food top ten list. While there are many foods that have nutritional value and contribute to brain function, here are go-to foods to add to your meal plan that give your brain fuel for the long run.
Avocado
Great source of mono-saturated fat (healthy fat that helps reduce the bad cholesterol LDL while improving the good cholesterol HDL). Avocados contain Vitamin K, which helps reduce risk of blood clots and protects cognitive functioning, memory, and the brain from stroke.
Beets
Have such huge benefits because they increase blood flow throughout the body which increases brain performance and plays an important role in reducing Oxidative stress in the body and has been found to reduce anxiety and depression.
Blueberries
All berries are good for you, but blueberries have antioxidants that have been linked to helping improve memory and to reduce stress, which leads to reduced brain functioning.
Broccoli and Cauliflower
Both have brain boosting benefits of choline which helps increase attention and memory and slow memory decline due to age.
Celery
Contains luteolin a plant compound which helps calm inflammation in the brain. Inflammation is the biggest cause of neurodegeneration, - reduced brain function due to loss of structure or function of neurons.
Leafy Greens
Protects the brain from cognitive decline. One serving a day of veggies like spinach, kale, Swiss chard has Vitamin K, lutein, folate, and beta-carotene, which reduce inflammation and improve cognitive functioning.
Walnuts
Contains Omega 3 fats, phytosterols and antioxidants, and have been shown to reverse age-related cognitive decline, improve memory, and protect brain cells.
The diet is often overlooked as a way to improve brain performance. You don’t’ have to run out and add all of these foods to your grocery list at once, but pacing yourself and introducing them over time, will make it more likely you will stick with it. Choosing food to eat can be tiring, but knowing some provide better brain fuel than others give you a great incentive to make choices to support keeping your brain sharp.
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