What is the ultimate brain food?

Fatty fish like salmon are the ultimate brain food. Essential fatty acids (EFAs) cannot be made by the body, which means they must be obtained through our diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA.

unitedbrainassociation.org - 10 Superfoods to Boost Brain Power - United Brain Association

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The power of your brain is immeasurable. As the control center of your body, it allows your heart to beat, the lungs to breathe, and lets you move, feel and think. Because the brain is such an energy-intensive organ, it uses around 20 percent of the body’s calories. That said, it requires an abundance of nutrients and good fuel to stay healthy. Below we’ve put together a list of 10 superfoods to boost brain power, and ways you can integrate them into your diet. The foods we eat have a big role in the structure and health of our brains, and a brain-boosting diet can support both short- and long-term function. From improving specific mental tasks such as memory and concentration to promoting overall brain structure, a healthy diet can keep your brain sharp and will increase your odds of maintaining a healthy brain as you age. According to registered dietitian & nutritionist, Nicole Rose aka NickiRD, “Paying attention to your diet can have a huge effect on the status of your brain. You don’t need fancy foods to give your brain – Mother Nature has all the answers.”

The UBA List of Superfoods to Boost Brain Power

While we may not be able to control the onset of brain diseases and disorders, incorporating brain-friendly foods in our diets is something we can consciously do to keep our brains in peak working condition. UBA has compiled a list of 10 superfoods that can help maintain brain health, and are packed with antioxidants, vitamins, good healthy fats, minerals and micronutrients. Research has found that compounds such as antioxidants, flavanols, polyphenols, omega-3 fatty acids, and vitamins and minerals (notably, folate, vitamin E, and B vitamins) naturally found in food can help protect your brain.

In no particular order…

1.) Blueberries: Antioxidants Fight Cognitive Decline

Not only are blueberries delicious, but they are good for your brain. Evidence accumulated at Tufts University suggests that the consumption of blueberries may help improve or delay short term memory loss. Research also shows that this readily available fruit may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

The antioxidant compounds in blueberries:

Reduce inflammation and oxidative stress in the brain and throughout the body

Improve communication between brain cells

Increase plasticity, which helps brain cells form new connections, boosting learning and memory

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According to NickiRD, “Blueberries, which are bountiful come summer, have been shown to boost short- term memory. Try adding the fresh (even the frozen!) ones to your morning smoothie.” Fatty fish like salmon are the ultimate brain food. Essential fatty acids (EFAs) cannot be made by the body, which means they must be obtained through our diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA.

A diet with higher levels of these fats may:

Lower risks of dementia, Alzheimer’s disease, and also slow mental decline

Enhance memory

Manage stress

Produce good mood brain chemical, serotonin

In addition to salmon, other sources of oily fish include trout, mackerel, herring, sardines, pilchards, and kippers. For brain health, two servings of fish per week are recommended.

3.) Dark Chocolate: Antioxidant Power to Boost Brain Health

Calling all sweet tooths, here’s a dessert you can feel good about! Dark chocolate contains flavonoids, which are strong antioxidants that can improve blood flow to the brain and reduce inflammation. Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases. All of these things combined move dark chocolate to the top of the list of superfoods that boost brain power.

Research shows that dark chocolate can also:

Combat fatigue and the effects of aging

Boost both mood, focus, and alertness – one of the few foods that can do so naturally!

Improve brain plasticity, crucial for learning

Provide a very respectable dose of magnesium, zinc, fiber, and caffeine-like plant-based stimulant that the brain loves “Indulge your sweet tooth with dark chocolate. It’s delicious and brain-friendly. I highly recommend eating high cacao dark chocolate (72% or greater), as it’s low in sugar and still very tasty,” says NickiRD.

4.) Turmeric: This Brightly Colored Spice Boosts Mood, Memory & More

Spice up your life, while contributing to a healthier brain by consuming turmeric, one of the most colorful and versatile ingredients in your cabinet. Research has shown that inflammation is the “universal brain destructor” and this beloved Indian spice is packed with antioxidants, particularly curcumin, one of the most potent and naturally occurring anti-inflammatory agents ever identified.

unitedbrainassociation.org - 10 Superfoods to Boost Brain Power - United Brain Association

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