Medically CitedThe brain is the control center of the body – it keeps the heart pounding, the blood pumping, and allows you to move, feel, and think. Although the need for proper food to energize, prepare the body for sport, or to gain, lose, and maintain weight is often discussed, the best food for the brain is less commonly discussed.
As family healthcare providers and students studying FNP DNP online programs know, one of the easiest ways to look after your brain health is by eating specific, brain-boosting foods. Despite only accounting for approximately 2% of a person’s body weight, the brain requires daily consumption of 400 – 500 calories (almost 20% of your total daily energy requirements) so consuming the good stuff is important.
Eating a healthy diet is important for overall health and well-being, but understanding which brain-boosting foods are going to provide you with the best nutritional value and act as the most effective brain fuel will help you to preserve brain function, increase memory, and even delay the progression of neural diseases such as Alzheimer’s. Try integrating these top nutrients into your daily menu to help support brain health.
1. Omega-3 fatty acids
Foods with omega-3s
When it comes to brain foods, omega-3 fatty acids are almost always at the top of the list.
The brain is comprised of around 60% fat with just over half of this comprising of omega-3 fatty acids. The brain uses omega-3s to build brain and nerve cells which are essential for good learning and memory.
Omega-3s have also been shown to slow age-related mental decline and help prevent Alzheimer’s disease, with some research even reporting people who regularly eat fish tend to have more gray matter in their brains which contains nerve cells that control decision-making, memory, and emotion. A lack of omega-3s has also been linked to cognitive impairments and even depression[1].
Foods with omega-3s
Fatty fish is your number one source of good omega-3s. This may include;
- Salmon – can be served as a main meal, hot or cold, or mixed with rice.
- Mackerel – a small, fatty fish often smoked and eaten as whole fillets.
- Herring – a particularly oily fish, herring is often cold-smoked, pickled or sold as a canned snack.
- Tuna – most commonly purchased as a canned food and easily mixed with rice, salad or on a biscuit for a healthy snack.
- Sardines – small, oily fish that are often eaten as appetizers, snacks or delicacies.
- Oysters – eaten raw or cooked, oysters are an excellent appetizer.
- Chia seeds – sprinkle over your breakfast yogurt or combine with milk or juice to make a chia pudding as a healthy snack.
2. B vitamins
B-group vitamins are varied but all play a critical role in keeping you healthy, including helping your cardiovascular and cell health.
B6 (pyridoxine), B9 (folic acid), and B12 (cobalamin) in particular however, have been linked to healthy brain development and function. This includes helping the creation of neurotransmitters, cognitive functioning, and cell growth.
Foods with B vitamins
B6 – pyridoxine
- Chickpeas – mixed through curries, in salads, or turned into a hummus dip for snacking.
- Chicken breast – roasted as part of a main meal.
- Bananas – the perfect fruit to snack on or eat with your morning cereal.
- Potatoes – the perfect side, one cup is equivalent to 25% of your daily required intake.
- Beef liver – served as a main over potato or rice.
B9 – folic acid
- Asparagus – oven-baked or boiled, served alongside a main.
- Avocados – create a dip, spread over toast, or eat straight with a spoon.
- Brussel sprouts – over-bake for a crispy finish, served as a side.
- Leafy greens – spinach and lettuce are the perfect leafy green for folic acid intake.
B12 – cobalamin
- Meats – animal products are a good source of B12 including beef, pork, ham, poultry, and lamb.
- Dairy products – milk, cheese, and yogurt.
- Eggs – served however you like, boiled, scrambled, poached or fried.
3. Antioxidant – Anthocyanin
Antioxidants such as those found in berries can help reduce stress on brain cells. Photo by Anastasia Zhenina on Unsplash.
Antioxidants scavenge free radicals from the cells and prevent or reduce the damage caused by oxidation.
Antioxidants are important for the brain, as they can prevent oxidative stress on brain cells. Anthocyanins in particular are a group of antioxidants that can also help manage inflammation and reduce the risk of age-related mental decline.
Foods with anthocyanin
- Berries – this includes most red, purple, and blue berries such as mulberries, elderberries, cherries, blackberries, strawberries, raspberries, black grapes, and blueberries – all perfect for snacking.
- Plums – plums are another perfect fruit for snacking or to include as part of your breakfast.
- Red onions – added to a salad, a sandwich, or pickled for that extra tang.
4. Vitamin K
Chilis are a surprising source of vitamin K. Photo by Thomas M. Evans on Unsplash.
Vitamin K is a fat-soluble vitamin, meaning your body stores it in fat tissue and the liver. It is best known for helping blood to clot and for bone building, but a lesser known (but no less important) benefit of vitamin K is it participates as a cofactor in the synthesis of sphingolipids, an important constituent of brain cell membranes[2].
Foods with vitamin K
- Broccoli – this staple vegetable need not be bland, with plenty of fun ways to cook it and make it a fun part of any meal.
- Kale – cooked kale can be a treat, but other leafy greens are also generally a good source of vitamin K.
- Kiwi fruit – the inner fruit itself is a great snack, but consuming the skin can also give you the bonus of additional folate and vitamin E.
- Chili – easily added to many meals, chili contains plenty of vitamins including vitamin C, vitamin B6, and vitamin K.
5. Antioxidant – Lycopene
Lycopene is an organic pigment called a carotenoid and is what gives some fruits and vegetables their red color. Lycopene is another type of antioxidant, which again can reduce the damage to cells caused by oxidation and has also shown to help reduce cognitive decline[3].
Foods with lycopene
- Tomatoes – throw them in a salad, cook them up for your breakfast or add them to a sandwich.
- Watermelon – the perfect summer snack, a bite of watermelon can turn any day around.
- Red bell peppers – roasted or fresh, bell peppers are extremely versatile and can easily be a snack, a side dish, or even the main course in the form of stuffed peppers.
- Red carrots – raw and crunchy or cooked up, carrots are generally a winner in plenty of cooking scenarios.
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3 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] The Relationships Between Vitamin K and Cognition: A Review of Current Evidence : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6436180/
[3] Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7464847/
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