Foods you need to be eating for optimal brain health

And how to properly do it.

“Let food be thy medicine and medicine be thy food.” - Hippocrates

I think it's safe to say that there are few things more frustrating than feeling like your brain isn't functioning at its peak performance. Luckily for us, nature has provided us with some of the tools we need to be using to ensure that our cognitive function is right where we want it.

What is a superfood

As defined by Dictonary.com, a superfood is "a food considered exceptionally good for one’s health and for boosting the immune system owing to its naturally high content of vitamins, minerals, fiber, antioxidants, or omega-3 fatty acids."

Generally speaking, superfoods are highly effective at boosting overall wellbeing. Afterall, food is nature's medicine. So while these foods do offer tons of great benefits to the whole body, today we're looking specifically towards their role in improving cognitive function and protecting brain health.

Why preparation and source matter

The source and preparation of superfoods is the gateway to the world of nourishment and vitality they provide. Like an artist, the choices we make in selecting our ingredients can transform a simple meal into a masterpiece.

When selecting our foods, turning to organic, non-GMO produce, and free range, grass-fed meats and animal by-products is key to unlocking the full potential of these foods. Eating organically grown and raised foods not only limits our exposure to harmful chemicals that are often found in genetically modified foods, but can also significantly increase the nutrient content of the foods we're eating,

Importance lies not only in the quality of the ingredients but also in the way they're prepared. Some foods should be cooked before consumption to enhance their nutrient availability, while on the other hand; certain foods should be consumed in their raw form for optimal absorption.

Foods to eat

Wild blueberries

Smaller than typical blueberries, wild blueberries are like little powerhouses for our cognitive health that improve overall brain function. Packed with antioxidants, wild blueberries have been shown to protect our brain cells from oxidative stress, reducing the risk of age-related cognitive decline. Flavonoids in wild blueberries enhances memory and learning capabilities. They also contain anthocyanins, which have been linked to reducing inflammation in the brain, further promoting healthy brain aging.

My favorite way to incorporate them into my diet is by sprinkling them on top of greek yogurt or blending them into a smoothie (like this one here!)

Healthy oils and fats

Our brain is made up of roughly 60% fat. Trusted research indicates that fatty acids play a vital role in the integrity and function of the brain.

Foods such as wild-caught fatty fish (salmon, herring, mackerel), avocados, organically grown nuts and seeds, high quality extra-virgin olive oil, grass-fed ghee or butter, and MCT oil, are all examples of foods high in healthy fats and omega-3 fatty acids.

Broccoli

Often referred to as the "superfood" of the vegetable kingdom, broccoli is a champion for brain health. This cruciferous vegetable is packed with nutrients that are essential for optimal brain function. Rich in antioxidants, such as vitamin C and beta-carotene, broccoli helps protect brain cells from oxidative stress, reducing the risk of cognitive decline. Additionally, it's a fantastic source of vitamin K, which has been linked to improved memory and cognitive abilities. Broccoli also contains choline, a nutrient that supports brain development and enhances memory. Its high levels of sulforaphane, a compound with powerful anti-inflammatory properties, contribute to reducing inflammation in the brain.

The best way to consume broccoli for bioavailability is to lightly blanch or steam the broccoli.

Walnuts

These nutrient-packed nuts are an abundant source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which has been shown to support cognitive function and protect against age-related cognitive decline. Walnuts are rich in the antioxidants vitamin E and polyphenols, which can help combat oxidative stress and inflammation, both of which are implicated in various neurodegenerative diseases. Additionally, they contain essential minerals like magnesium, which plays a role in promoting optimal brain function.

The combination of these brain-boosting elements makes walnuts a delicious, memory and concentration enhancing snack!

Dark chocolate

This is one I'm especially thankful for. Dark chocolate (70% cocoa or greater) offers a wealth of benefits for brain health. Cocoa is a natural source of flavonoids, which possess potent antioxidant properties and help protect brain cells from oxidative stress. This reduces the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's. Additionally, dark chocolate can improve blood flow to the brain by enhancing vascular function and promoting healthy circulation. This improved blood flow can enhance cognitive function, memory, and overall mental acuity.

Since many chocolate bars contain heavy metals such as iron and cadmium, it's important to do some research into who you're buying your dark chocolate from. You can find a list of common brands and their heavy metal content here.

This brand only contains two ingredients in their dark chocolate bars, contains zero sweetener, and they're fully transparency with their chocolate's heavy metal content (which is lower than competitors).

Water and electrolytes

Water is essential for proper hydration, and even mild dehydration can lead to cognitive impairments, impacting memory, attention, and decision-making abilities. Electrolytes, such as sodium, potassium, and magnesium, play a fundamental role in the transmission of electrical signals between brain cells. These ions are essential for nerve cell communication and muscle contractions, which are all tightly linked to cognitive function. Ensuring an adequate supply of water and electrolytes helps regulate the brain's chemical and electrical processes, promotes optimal cognitive performance, and contributes to overall brain health.

Incorporating these brain-boosting foods into your daily diet is a small yet impactful step toward optimizing your cognitive function and overall well-being. By fueling your brain with the right nutrients, you're not only enhancing your mental clarity and focus but also promoting long-term brain health.

Here's to a smarter, healthier you!

~ Ashlynn