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Apr 12, 2024 · Most nuts are good for you and your brain. A recent study found that regularly eating mixed nuts as part of a healthy diet increased blood flow in the brain and improved memory. But some nuts have higher levels of certain nutrients that give them the title of “brain nuts.” Omega-3 Fatty Acids. Omega-3 fatty acids are the darlings of brain ...
- Overview
- 1. Fatty fish
- 2. Coffee
- 3. Blueberries
- 4. Turmeric
- 5. Broccoli
- 6. Pumpkin seeds
- 7. Dark chocolate
- 8. Nuts
- 9. Oranges
Certain foods, including fatty fish, blueberries, and broccoli, contain compounds that may support your brain health and function.
As the control center of your body, your brain is in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think.
Eating certain foods can help you keep your brain in peak working condition.
This article lists 11 foods that support healthy brain function.
When people talk about brain foods, fatty fish is often at the top of the list, as it is a rich source of omega-3 fatty acids (1).
Fatty fish can include:
•salmon
•trout
•albacore tuna
•herring
Two main components in coffee — caffeine and antioxidants — can help support brain health.
The caffeine found in coffee has several positive effects on the brain, including (9):
•Increased alertness: Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy.
•Improved mood: Caffeine may also boost some of your “feel-good” neurotransmitters, such as dopamine.
•Sharpened concentration: One study found that caffeine consumption led to short-term improvements in attention and alertness in participants completing a cognition test (10).
Drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. The largest risk reduction was seen in those adults who consume 3-4 cups daily (9, 11).
Blueberries provide numerous health benefits, including some specifically for your brain.
Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects (12).
Antioxidants act against oxidative stress and inflammation, which can contribute to brain aging and neurodegenerative diseases (13).
Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells (12, 14).
Try sprinkling them over your breakfast cereal, adding them to a smoothie, or enjoying them for a simple snack.
Summary
Turmeric is a deep-yellow spice that is a key ingredient in curry powder.
Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain. It’s a potent antioxidant and anti-inflammatory compound that may provide the following benefits (15, 16):
•May benefit memory: Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that occur with Alzheimer’s disease.
•Eases depression: Curcumin boosts serotonin and dopamine, both of which improve mood. One review suggested curcumin may improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression (17).
•Helps new brain cells grow: Curcumin boosts brain-derived neurotrophic factor, a growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed (18, 19).
Most studies use highly concentrated curcumin supplements in doses ranging from 500–2,000 mg daily, much more curcumin than most people consume when using turmeric as a spice. This is because turmeric is only made up of around 3–6% curcumin (20).
Broccoli is packed with powerful plant compounds, including antioxidants (21).
It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli (22).
This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells (23).
Some research in older adults links a higher vitamin K intake with better memory and cognitive status (24).
Broccoli also contains compounds, such as sulforaphane, that provide anti-inflammatory and antioxidant effects and may help protect the brain against damage. Sulforaphane levels are highly concentrated in broccoli sprouts (25).
Summary
Pumpkin seeds contain antioxidants that may protect the body and brain from free-radical damage (26).
They’re also an excellent source of other nutrients important for brain health, including (27):
•Zinc: This element is crucial for nerve signaling. Zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression, and Parkinson’s disease (28).
•Magnesium: Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraine, depression, and epilepsy (29).
•Copper: Your brain uses copper to help control nerve signals. Imbalances in your copper levels may increase the risk of neurodegenerative disorders such as Alzheimer’s (30).
•Iron: Iron deficiency is often characterized by brain fog and impaired brain function (31).
Dark chocolate has a 70% or greater cocoa content and contains brain-boosting compounds, including flavonoids, caffeine, and antioxidants.
Flavonoids are a group of antioxidant plant compounds. These compounds may enhance memory and help slow age-related mental decline (32, 33).
One study also found that participants who ate dark chocolate experienced a positive increase in mood and greater gut microbiome diversity compared to those who did not eat chocolate. The research suggests that dark chocolate may have a prebiotic effect that can improve negative emotional states through the gut-brain connection (34).
Summary
Research has shown that eating nuts can improve heart health markers, and having a healthy heart is linked to having a healthy brain and a lower risk of neurological disorders (35).
One study found that regular consumption of nuts could be linked to a lower risk of cognitive decline in older adults (36).
Several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health (37, 38).
Vitamin E protects cells against free-radical damage to help slow mental decline (39).
While all nuts are good for your brain, walnuts may have an extra edge since they also deliver anti-inflammatory omega-3 fatty acids (38).
Summary
You can get almost all the vitamin C you need daily by eating one medium orange (39).
Eating oranges and other foods high in vitamin C may help prevent mental decline (40).
According to one study, having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed (41).
Vitamin C is a powerful antioxidant that helps reduce the free radicals that can damage brain cells. Plus, vitamin C supports brain health as you age and may protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease (42).
You can also get high amounts of vitamin C from other foods like bell peppers, guava, kiwi, tomatoes, and strawberries.
Summary
- (7)
- Walnuts. When it comes to nuts for brains, walnuts are some of the best. Walnuts are rich in DHA, polyunsaturated omega-3 acids (about 2.5 grams of omega-3 in every 28 grams of walnut), polyphenols and vitamin E.
- Almonds. These nuts contain the highest amount of vitamin E and its intake has been linked to protection against age-related memory loss and cognitive deterioration, as well as verbal ability.
- Peanuts. Peanuts are high in niacin (a.k.a. vitamin B3 or vitamin PP) and is recognized as a key component neuronal development and viability, and is particularly known for its role in ameliorating neurogenerative diseases.
- Hazelnuts. High amounts of vitamin E, manganese, thiamine, folate and fatty acids make hazelnuts good for the brain. Vitamin E has been shown to slow cognitive decline as people age, combating Alzheimer’s, dementia and Parkinson’s.
- Almonds. Share on Pinterest. Lumina/Stocksy United. Almonds are popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, flour, and milk.
- Pistachios. Pistachios — whose name is derived from the Greek word pistákion, which means “the green nut” — have been eaten since 6,000 B.C. These vibrant nuts are packed with nutrients but lower in calories and fat than many other nuts.
- Walnuts. Walnuts are linked to multiple health benefits and have an impressive nutrient profile. Just 1 ounce (28 grams) contains: Calories: 185. Fat: 18.5 grams.
- Cashews. Share on Pinterest. Priscila Zambotto/Getty Images. Cashews have a crunchy texture and creamy mouthfeel that pair well with both savory and sweet dishes.
Mar 31, 2024 · According to numerous scientific studies, the best way to eat with brain health in mind is to eat a plant-forward diet high in leafy greens, other vegetables, nuts and seeds, berries, beans and ...
Nov 2, 2022 · Many people think that eating nuts is good for your brain. A large study from Harvard recently found that eating nuts was strongly correlated with longevity. In the study of over 100,000 people, the researchers found that people who ate nuts daily had a 20% lower death rate compared to people who didn’t eat nuts.
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Jul 17, 2022 · Nuts will do your brain the most good when you eat them regularly. Followers of the MIND diet , a low-sodium Mediterranean-style diet, had the lowest rates of Alzheimer's disease and dementia when they consumed nuts, seeds and legumes five or more times per week, according to findings in the February 2015 issue of Alzheimer's & Dementia .
