In Good Health | written by: LINDA STEPHENS
courtesy Linda Stephens/Rens S/Unsplash
Research has shown that certain foods can support brain health and enhance cognitive funtions. Here’s a closer look at some of these brain-boosting foods and how they contribute to cognitive well-being.
FATTY FISH such as salmon, trout, mackerel, sardines and herring are rich sources of omega-3 fatty acids—essential fats that the body cannot produce on its own. We must obtain them through our diet. They play a role in maintaining the structural integrity of brain cells, known as neurons. Omega-3 fatty acids also have anti-inflammatory properties that help protect the brain against cognitive decline and mental disorders such as depression and anxiety.
Docosahexaenoic acid (DHA), a type of omega-3 found in fatty fish, is particularly important for brain function. Studies have shown that a diet rich in DHA can improve cognitive function, reduce the risk of Alzheimer’s disease, and even enhance learning and memory.
BLUEBERRIES often called a superfood, are packed with antioxidants, specifically anthocyanins, which give these berries their vibrant color. Antioxidants help combat oxidative stress, a condition that can accelerate the brain’s aging process and contribute to neurodegenerative diseases. The antioxidants in blueberries have been shown to accumulate in the brain, particularly in regions essential for intelligence.
Research has indicated that blueberries may help improve memory and delay short-term memory loss. They also support communication between brain cells, thereby enhancing cognitive function and protecting the brain from oxidative stress and inflammation.
NUTS AND SEEDS especially walnuts, almonds, flax seeds and chia seeds, are fantastic sources of brain-healthy nutrients. Walnuts, for example, are rich in alpha-linoleic acid (ALA), a type of omega-3 fatty acid that helps protect the brain from oxidative damage and inflammation. Moreover, walnuts are loaded with antioxidants that can improvecognitive function and reduce the risk of neurodegenerative diseases.
Flax seeds and chia seeds are also packed with omega-3 fatty acids, as well as fiber and protein. Vitamin E, found abundantly in almonds, is another powerful antioxidant that helps protect brain cells from oxidative stress. Higher vitamin E levels have been linked to better cognitive performance and a reduced risk of cognitive decline with age.
LEAFY GREEN VEGETABLES such as spinach, kale and broccoli are rich in essential nutrients such as vitamin K, lutein, folate and beta carotene, all of which are known to support cognitive health. Vitamin K, in particular, is vital for brain function as it helps in the formation of sphingolipids, a type of fat that’s densely packed in brain cells.
Research shows that individuals who consume more leafy greens have slower rates of cognitive decline compared to those who consume less. The antioxidants and anti-inflammatory compounds found in these vegetables help protect brain cells from damage and maintain cognitive functions such as memory and decision-making abilities.
TURMERIC a yellow spice commonly used in Indian cuisine, has garnered attention for its powerful brain-boosting properties. Curcumin, the active compound in turmeric, provides potent anti-inflammatory and antioxidant effects that can cross the blood-brain barrier, providing direct benefits to the brain. It has been shown to boost brain-derived neurotrophic factor (BDNF), a growth hormone that supports the survival and growth of neurons, which can help delay or even reverse cognitive decline.
Additionally, curcumin’s ability to increase serotonin and dopamine production helps improve mood and alleviate symptoms of depression.
EGGS are an excellent source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline. Higher choline intake is linked to better memory and mental function.
Moreover, the B vitamins and folate in eggs reduce homocysteine levels – a compound that, in high amounts, is associated with cognitive impairment and Alzheimer’s.
GREEN TEA The caffeine in green tea, although in smaller amounts than coffee, has been shown to improve brain function, mood, vigilance and reaction time. Green tea also contains L-theanine, an amino acid that has been shown to increase the activity of the neurotransmitter GABA, which helps reduce anxiety and promotes relaxation without causing drowsiness.
Furthermore, L-theanine increases the frequency of alpha waves in the brain, which are associated with mental relaxation and focused attention. The combination of caffeine and L-theanine works synergistically to improve brain function, making it an excellent choice for a brain-healthy beverage.
Maintaining brain health and cognitive function is essential for overall well-being and quality of life. A balanced diet rich in brain-boosting foods, combined with a healthy lifestyle, can help keep your brain sharp and your cognitive abilities at their best.
In good health, Linda
