Foods For Brain Health
The human brain is the central command center for our nervous system. It contains close to 90 billion nerve cells and communicates with all of the organs and muscles in the body. Our brains are the most complicated part of our bodies and are responsible for language, learning, memory, emotions and social interactions. It is easy for us all to agree that brain health is incredibly important, and without it we don’t have much else!
With that being said, the health of this critical organ is closely related to our lifestyle choices, environment, and the foods that we choose to eat or avoid. This is exciting news, because it means that we can all be proactive in improving our brain health. So just what should you include in your diet to boost your brainpower?
Omega-3 Foods
Whether you are interested in biochemistry or not, chances are that you have heard the term omega-3 used in relation to food. This type of dietary fat has received an enormous amount of attention in recent years, and rightfully so. Omega-3 fats have a host of benefits including lower blood pressure, lower triglycerides, and improved blood vessel function, but can also have a healthful impact on the brain.
In a recent study, researchers found that omega-3 polyunsaturated fatty acids may improve the function of the glymphatic system. This system is responsible for clearing waste from the brain and this could help to reduce the chances of Alzheimer’s disease.
There are a variety of plant and animal sources of omega-3 fats. Flaxseeds, walnuts, soybeans, and chia seeds are all great plant sources of this healthful fat. If you are looking for animals that are high in omega-3, seafood such as salmon, sardines, and tuna are all wonderful choices.
Blueberries
Blueberries have been known to be hugely beneficial to our health for years, but recent research is also pointing to their ability to positively impact brain health. These delicious berries are high in antioxidant nutrients and may help to protect nerve cells that have a high risk of oxidative damage.
A recent study of blueberries showed individuals improve their memory as well as cognitive function and access to concepts and words. Using an fMRI, researchers were able to see an increase in brain activity in a group that included blueberries in their diet. Blueberries may also help memory in the short term, and can assist in a person’s ability to concentrate. Just a small amount of these or other flavonoid containing berries can make all the difference!
Leafy Greens
Leafy green vegetables have a wide range of health benefits, but new evidence shows that these types of plants may help with brain function as well. The vitamin K found in spinach and other greens can help you to be more mentally sharp and may help slow the process of age-associated cognitive decline. This is great news, because it offers us a way to potentially protect our brains from dementia and Alzheimer’s disease. If you don’t like spinach, don’t worry! Kale, collard greens, and mustard greens are high in this beneficial vitamin.
Boost Your Brain Power
There are no foods that are a cure all for brain conditions or that can singlehandedly protect the brain from damage. The best thing that you can do to be proactive about your health is to eat a wide range of foods that contain the vitamins and minerals our bodies need to function properly. Including foods that are high in omega-3 fats, are antioxidant rich, unprocessed, and closest to their natural state is an excellent place to start!
David Wiss
David became a Registered Dietitian Nutritionist (RDN) in 2013 and founded Nutrition in Recovery, a group practice of RDNs specializing in the treatment of eating and substance use disorders. In 2017, David received the “Excellence in Practice” award at the national Food and Nutrition Conference and Expo. The California Academy of Nutrition and Dietetics awarded him the “Emerging Dietetic Leader Award” in 2020. He earned his PhD from UCLA’s Fielding School of Public Health in the Community Health Sciences department (with a minor in Health Psychology) by investigating the links between adverse childhood experiences and various mental health outcomes among socially disadvantaged men. His treatment philosophy is based on a biopsychosocial model which incorporates an understanding of biological mechanisms, psychological underpinnings, and contextual factors that integrate the social determinants of health. His website Wise Mind Nutrition offers a fully online interactive treatment program that will be available in the Summer of 2022.