Your brain works at 268 miles per hour (that’s faster than a Formula 1 race car). Fuel it with the right foods to stay alert and sharp.
Try turmeric, which has been found to cross the blood-brain barrier and boost brain health. Also, add eggs, walnuts, and salmon to your diet.
1. Eggs
A diet rich in omega-3 fatty acids is linked to lower rates of mental decline, including Alzheimer’s and dementia. Fish, nuts, and olive oil are great sources of this brain-boosting fat.
Eggs are rich in choline, a nutrient that promotes memory and brain health. They are also a source of protein, which supports brain function and development. Try them boiled, in a smoothie, or as an omelet. Your physical and mental health may be improved by stimulant medications like Cenforce 100mg.
Turmeric, a bright yellow spice, has been getting a lot of attention for its potential to improve brain health. The active ingredient curcumin can cross the blood-brain barrier and support brain cell health. Add turmeric to your cooking, or sprinkle on roasted vegetables or curry to get the most benefit.
Green leafy vegetables (think kale, spinach, and collards) are packed with nutrients that support brain health, from vitamins A and K to antioxidants and minerals like iron. Aim for 1.5 to 2 cups per week.
2. Nuts
Nuts like walnuts, almonds, pistachios, and macadamias are high in omega-3 and other nutrients that help support brain health. According to Dr. Raphael Wald, a neuropsychologist at Baptist Health Marcus Neuroscience Institute and author of the MIND diet, walnuts are especially good because they contain alpha-linolenic acid, which is an essential fatty acid for brain health. They are also rich in vitamin E, a powerful antioxidant that helps prevent cognitive decline.
Seeds such as sunflower seeds and pumpkin seeds are also great sources of omega-3. Try adding them to your breakfast cereal or mixing them into a salad.
Leafy greens are loaded with brain-boosting vitamins A and K. They are also rich in antioxidants and contain a compound called glucosinolate, which helps reduce inflammation. Try mixing some spinach, kale, or collard greens into your next smoothie. Just make sure you’re getting enough iron and folic acid, too. This is important because too little of these can cause cognitive decline and dementia.
3. Brown Rice
Your brain is kind of a big deal, being in charge of keeping your heart beating, your lungs breathing, and allowing you to move, feel, and think. That is why it is important to feed your brain a healthy diet.
Tomatoes are one of the best brain foods because they are rich in lycopene, which is known to prevent memory disorders and Alzheimer’s disease. You can get your lycopene by eating fresh tomatoes or tomato-based products such as ketchup, paste, and salsa.
Leafy greens are another top brain foods, as they are packed with antioxidants and nutrients that promote mental sharpness, such as folic acid, omega-3 fatty acids, zinc, vitamin K, and vitamin E. Try to incorporate spinach, kale, and collards into your diet at least twice a week.
Extra virgin olive oil is also a staple of the Mediterranean and MIND diets, which have been shown to improve brain function and slow cognitive decline in older adults. You can use it to add flavor to meals or make a delicious vinaigrette.
4. Green Tea
The amino acid L-theanine found in green tea boosts alertness and improves memory, according to studies. Also, it appears to reduce the risk of Alzheimer’s disease. Use a Cenforce tablet to treat your physical problems.
Nuts are another brain foods, and it’s not just about the protein and healthy fats; research suggests people who eat nuts like pistachios, walnuts, almonds, and peanuts regularly have greater mental health and a lower risk of cognitive decline than those who don’t. They are also rich in vitamin E and omega-3 fatty acids.
Leafy greens like kale, spinach, arugula, and collards are packed with nutrients that support brain health, including folate, vitamin K, and lutein. Try adding them to your smoothies, salads, or soups and stews. Turmeric is another brain-healthy superfoods. It contains curcumin, which has been linked to reducing inflammation, boosting antioxidant levels, and improving cognition. You can add turmeric to dishes or mix it into your tea. Pairing it with black pepper makes it 2,000 percent more bioavailable.
5. Red Wine
Your daily diet does more than fuel your body; it also impacts your mental health. In fact, what you eat plays a role in how well your brain functions, which is why it’s important to include nutrient-rich foods like oily fish, whole grains, berries, and spices.
The SMASH diet (sardines, mackerel, anchovies, salmon, and herring) is rich in omega-3 fatty acids that help boost cognitive function. In a recent study, people who ate seafood containing omega 3s at least once a week had better memory and reasoning skills than those who didn’t.
Red wine is a staple in the MIND diet, and while it’s not considered a ‘brain food’ per se, a small amount of alcohol can help support healthy aging of the brain. The key is moderation, however, as too much can actually have a negative effect. It’s recommended to drink no more than one glass of wine a day for maximum benefits.
6. Beets
Your mother was right: leafy greens are good for you. Spinach, kale, and collard greens are rich in brain-boosting nutrients like folate, beta-carotene, and vitamin K. Try them in salads, soups, stews, and stir-fries, or add them to smoothies. Tomatoes are another top brain food, thanks to their lycopene content. Lycopene reduces inflammation and helps regulate gene activity in the brain, improving memory.
Beets are also rich in nitrates, which the body turns into nitric oxide. Nitric oxide widens blood vessels and increases oxygen flow to the brain. One study found that drinking beet juice increased mental alertness and stamina in older adults. Other foods rich in nitrates are spinach, cabbage, and some lettuces.
7. Dark Greens
A green, leafy vegetable a day may keep the doctor away, but the benefits extend to your brain as well. Broccoli, kale, and other dark greens contain compounds called glucosinolates that the body converts to isothiocyanates, which help reduce oxidative stress and lower the risk of neurodegenerative diseases like Alzheimer’s.
These foods are also high in nitrates, which the body turns into nitric oxide to improve blood flow to the brain, which helps enhance cognitive function. In a study of 960 people aged 58–99, regular intake of leafy greens was linked with slower cognitive decline.
Try adding spinach, kale, and Swiss chard to your diet with salads or in your favorite smoothies. You can also stir quinoa, which is rich in complex carbohydrates and iron, into pastas or soups. A nutrient-rich, well-rounded diet plus regular exercise, adequate sleep, and mental stimulation can help prevent dementia and Alzheimer’s disease. You can read more about how diet impacts brain health here.
8. Rosemary Oil
The oil from the rosemary plant contains a compound called carnosic acid that can help protect against neurodegeneration, aging, and cognitive decline. In one study, volunteers who inhaled rosemary oil performed better on a memory test. The aroma of the herb increases blood flow to the brain and improves alertness and memory. Try adding rosemary oil to your favorite cooking oil or using it in your cleaning products.
A diet rich in dark leafy greens is a key component of a brain health diet. Spinach, kale, and collard greens are packed with antioxidants that can prevent free radical damage to the brain. They also provide a great source of iron, vitamin A, and folate. Try adding a leafy green salad to your daily meal or making our five-star Walnut Rosemary Salmon for a brain-boosting meal.
Quinoa is a complex carbohydrate that provides a steady supply of glucose to the brain and is rich in iron and B vitamins. Add it to salads, roasted veggies, and curries. Turmeric is another powerful anti-inflammatory and contains the active compound curcumin, which has been shown to improve memory. Add a pinch of black pepper to your turmeric to boost absorption and enhance its effectiveness as a brain health agent.
9. Salmon
Whether it’s scrambled or poached, eggs are chock-full of nutrients like choline and lutein that support brain function. Another protein-packed food, salmon, contains omega-3 fatty acids that improve mental health and reduce depression and anxiety. The antioxidants found in salmon help protect against Alzheimer’s and other forms of dementia, too.
Leafy green vegetables, such as kale, spinach, arugula, and collards, are full of B vitamins that are essential to brain health and fight memory loss. They also contain folate, a powerful vitamin for mental health.
Aged cheese is loaded with an amino acid called tyramine, which stimulates the brain to make you feel more awake. It’s important to eat a well-rounded diet that includes these healthy foods, along with getting plenty of sleep and managing stress, to keep your mind sharp. A nutrient-rich diet may even delay the onset of Alzheimer’s disease, according to researchers. Alzheimer’s is a serious, progressive disease that affects how your brain works.
