Did you know that what you eat can have a direct impact on your brain and its ability to function? Nutrition is essential for brain health, and there are many ways that healthy foods can increase your brain power. These six brain-boosting foods are packed with nutrients that research has shown can positively impact cognitive performance. When it comes to eating for a healthy brain, think quality over quantity. Rather than focusing on how much of certain substances you’re getting in your food. Make sure the foods you choose are packed with beneficial vitamins, minerals, antioxidants and other nutrients that will help keep your mind sharp as you age. Read on for more information about these six foods and how they can increase your brain power.
Beans
Beans are a highly nutritious legume that is great for your brain. Studies have shown that eating a few servings of beans per week can enhance cognitive performance. This is likely due to their high fiber content. A high-fiber diet has been associated with better cognition in several studies, particularly in older people. Fiber can also help regulate blood sugar levels, which is important for preventing diabetes. Beans also contain an amino acid called phenylalanine, which is similar to the amino acids found in certain antidepressants. Beans also provide a significant amount of iron, which is essential for cognitive function. Iron deficiency is one of the most common nutritional deficiencies and can lead to poor cognitive performance. Beans are also a great source of magnesium, a mineral that has been linked to better mood and stress reduction.
Berries
Berries are nutritious fruits that are great for your brain. These colorful fruits are rich in antioxidants and nutrients that can help protect against cognitive decline and improve memory. Blueberries in particular are one of the best foods for your brain, and research has shown that they can help improve your short-term memory. Strawberries are also a great choice for your brain. These tasty fruits contain a compound called folate, which has been shown to improve memory in older people. Strawberries are also high in fiber, which can help keep you feeling full longer and prevent overeating. Research has shown that blueberries and strawberries can be helpful for both the young and older adults, but they may be especially helpful for people as they age.
Dark Leafy Greens
Dark, leafy greens are packed with a variety of essential vitamins, minerals and antioxidants that are great for your brain. Many studies have shown that eating more greens can improve cognitive performance and lower the risk of developing age-related cognitive decline. Researchers believe that vegetables like leafy greens contain antioxidants that can protect your brain from oxidative damage, which is associated with cognitive decline. Leafy greens are also a great source of B vitamins, which are essential for energy metabolism and cognitive function. Dark, leafy greens are particularly high in vitamins A, B2, B3, B6 and folate, which has been shown to improve short-term memory. Try adding fresh spinach, Swiss chard, bok choy or kale to salads or sandwiches for a healthy, brain-boosting meal.
Salmon and Other Good Fats
Fatty fish like salmon are packed with nutrients that are great for your brain. Salmon and other fatty fish are significant sources of omega-3 fatty acids, which have been shown to be essential for cognitive health. A deficiency in omega-3 fatty acids has been associated with poorer memory and a higher risk of cognitive decline. Omega-3s may also help improve your mood, which is important for overall brain health. Salmon also contains a significant amount of B vitamins, iron and vitamin D, which has been linked to better cognitive function and mood. Dark chocolate is also a good source of good fats, so you can enjoy it too. Dark Chocolate has been shown to improve short-term memory and overall cognition.
Oatmeal
Oatmeal is a delicious and nutritious breakfast option that is great for your brain. Oatmeal is high in B vitamins, iron and fiber, which have all been shown to be helpful for cognitive function. In addition, oatmeal contains a significant amount of zinc, which has been shown to lower the risk of cognitive decline in people over age 50. In one study, oatmeal-eating adults over 50 performed better on certain cognitive tests than people who did not eat oatmeal. Oatmeal can be served in many different ways, so you can enjoy this brain-boosting breakfast cereal any time of day. Oatmeal can also be baked into cookies and eaten as an after-dinner snack.
Whole Grains
Whole grains are nutritious whole-wheat foods that are great for your brain. These foods have been shown to reduce the risk of cognitive decline. Research suggests that eating a few servings of whole grains each week may help improve your memory. Whole grains are also a significant source of B vitamins, which have been shown to protect against cognitive decline. B vitamins are essential for energy metabolism, and they have also been shown to help regulate mood. Whole grains are also a significant source of fiber, which can help regulate blood sugar levels, keep you feeling full longer and prevent obesity. Whole grains can be enjoyed in many different dishes, including oatmeal, cereal, breads, rice and pasta.
The Bottom Line
These six foods are packed with nutrients that can help improve your brain power. Beans are a highly nutritious legume that is great for your brain. Berries are nutritious fruits that are great for your brain. Dark, leafy greens are packed with a variety of essential vitamins, minerals and antioxidants that are great for your brain. Salmon and other good fats are packed with nutrients that are great for your brain. Oatmeal is a delicious and nutritious breakfast option that is great for your brain. Whole grains are nutritious whole-wheat foods that are great for your brain. These foods can help protect against cognitive decline and improve your short-term memory. Eating these foods regularly can help give your brain the nutrition it needs to stay healthy as you get older.