Your brain is the control center of your body for mental clarity, memory, and focus. Keeping your brain healthy starts with the food you eat. Here are 10 nutritious foods to nourish your brain and tips on how to incorporate them into your diet.
1. Fatty Fish
Rich in omega-3 fatty acids, fatty fish like salmon, tuna, and sardines support memory and overall cognitive function by promoting healthy brain cell membranes.
Tip: Add canned or grilled salmon to your salad or enjoy tuna salad on whole-grain crackers for a snack.
2. Blueberries
Berries contain antioxidants and polyphenols that protect the brain from oxidative stress and improve your memory.
Tip: Blend blueberries into a smoothie or add them over oatmeal as your breakfast. Check the recipe here!
3. Walnuts
Walnuts are a great plant-based source of omega-3s and antioxidants that support brain health and reduce inflammation. They're also rich in protein and fibre. The protein helps support muscle repair and overall body function, while the fibre aids digestion and promotes gut health.
Tip: Snack on a handful of walnuts or use them as a topping for yogurt or salads.
4. Turmeric
Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties that may help with memory and stimulate the growth of new brain cells.
Tip: Add turmeric to rice, soups, drinks and more!
5. Dark Chocolate
Compared to white or milk chocolate, dark chocolate is mostly cocoa and packed with flavonoids. Dark chocolate can improve blood flow to the brain and enhance mood and memory.
Tip: Enjoy a square or two of dark chocolate or make a chocolate banana smoothie. Check the recipe here!
6. Leafy Greens
Leafy greens, such as spinach, kale, and broccoli, contain vitamins like K, lutein, and folate that support cognitive health and brain aging. They are also excellent sources of fibre which plays a key role in digestive health.
Tip: Add leafy greens to smoothies, soups, or as the base for salads.
7. Eggs
Eggs are a rich source of protein and some essential nutrients, including vitamin D, vitamin B12, selenium and choline. Eggs have many benefits, such as supporting brain development, neurotransmitter production, preventing age‐related macular degeneration and weight management.
Tip: If you enjoy eggs, try adding them boiled, scrambled or in an omelet.
8. Pumpkin Seeds
Pumpkin seeds are loaded with healthy fats and important minerals – magnesium, zinc, iron, and copper, which enhance memory, thinking skills and nerve function.
Tip: Sprinkle pumpkin seeds on yogurt, soups, or eat them as a snack.
9. Oranges
Orange provides vitamin C, which helps produce neurotransmitters and protects against cognitive decline. Flavonoids in oranges can reduce inflammation and improve blood flow to the brain.
Tip: Eat a fresh orange after or between meals.
10. Green Tea
Rich in antioxidants (polyphenols) and L-theanine, green tea can improve cognitive function and concentration, reduce anxiety, and reduce the risk of Alzheimer's disease and dementia.
Tip: Have a cup of green tea to improve your concentration while working or studying.
Takeaway
Support your brain by focusing on what to add to your plate. By incorporating these nutrient-packed foods into your diet, you can enhance your cognitive function and memory, and support long-term brain health. Start small by adding one or two of these foods to your meals each day!
