You don’t need expensive supplements and vitamins, all you need is whole food. Start working in these 20 Brain Health Foods into your diet today.
Packed with mono-unsaturated fats, the healthy fat that supports brain structure and blood flow.
High in antioxidants, phytonutrients, plant protein, iron, and other minerals, and have been shown to increase longevity and reduce the risk of stroke (one of the 4 most common neurodegenerative diseases that shares risk factors with dementia).
In a Harvard longitudinal study conducted on 16,000 nurses, the consumption of berries, especially blueberries and strawberries, was associated with a lower risk of cognitive decline.
Rich in lutein and zeaxanthin, carotenoid antioxidants that can cross the blood-brain barrier and reverse damage caused by free radicals and normal aging.
TIP: For the most nutrients cut broccoli before cooking.
The caffeine in coffee is an adenosine receptor antagonist, which stimulates the production of acetylcholine, a known neuroprotective agent in the brain.
6. DARK CHOCOLATE
Dark, unprocessed cocoa or cacao nibs, the purest form of chocolate are incredible sources of flavanol phytonutrients that have been shown to relax arteries and help supply oxygen and nutrients to the brain.
Contains the highest amount of plant-based omega-3 fatty acids that have been shown to decrease inflammation and reduce LDL (“bad”) cholesterol levels.
8. HERBAL TEA
Mint, lemon balm, and hibiscus teas are the 3 most anti-inflammatory beverages available.
Fresh or dried herbs like cilantro, dill, rosemary, thyme oregano, basil, mint and parsley contain 10 times the antioxidants as nuts and berries.
10. LEAFY GREENS
A rich source of polyphenols (plant-derived antioxidants that fight free radicals), folic acid, lutein, vitamin E, and beta carotene, all nutrients that are associated with brain health.
Whether they’re fresh, dried, or powdered, mushrooms improve overall immunity and reduce inflammation in the blood vessels of the brain.
Nuts provide the highest source of healthy unsaturated fats, which have been shown to reduce the risk of Alzheimer’s in multiple studies.
13. OMEGA-3 FATTY ACIDS
(derived from algae)
High-powdered, plant-based omega-3’s that reduce inflammation and boost the immune system.
One of the most nutrient rich foods. It contains ample fiber, vitamins E, and minerals like zinc, phosphorus, and millennium, and essential building blocks for brain cells and their supporting structures.
15. SEEDS (chia, sunflower)
hi and vitamin E and other brain– boosting minerals.
Spices like cinnamon, clothes, marjoram, allspice and saffron contain the highest amount of antioxidants per ounce compared to any other food and are excellent at supporting the brains innate detox systems.
17. SWEET POTATOES
packed with food and C, and minerals tuber actually has the ability to regulate blood sugar.
18. GREEN TEA
Green tea contains catechin, another polyphenol that activates toxin– clearing enzymes.
19. WHOLE GRAINS
Packed with cholesterol– lowering fiber, Complex carbohydrates, protein, and B vitamins. The starch in whole grains like oats, buckwheat, millet, sorghum an amaranth is the most beneficial type of complex carbohydrates: it feeds both good bacteria in the guts and provides an excellent source of sustained energy for the brain.
Curcumin, an extract of turmeric, is an antioxidant, anti-inflammatory, anti-amyloid powerhouse.
Sherzai, A, (2018, February, 28), Top 20 Brain Health Foods,[Web blog post]. Retrieved from http://teamsherzai.com/?s=top+20.