10 Superfoods that Improve Brain Health

What to Eat for a Stronger,  Healthier Brain

Whether you’re looking to combat brain fog or wish to reduce your risk of developing Alzheimer’s or dementia, consuming a healthy diet should be your first line of defense. In recent years, research has revealed a host of powerful “superfoods” which both improve everyday brain function and protect against age-related cognitive decline, such as the 10 foods listed below:

1. Walnuts

Not only are walnuts packed with heart-healthy and anti-inflammatory nutrients, they are high in alpha linolenic acid (ALA), which promotes blood flow to the brain, keeping it oxygenated and healthy. A preliminary study on mice with Alzheimer’s disease suggests that ALA may help to ease symptoms of the condition.

2. Olive Oil

Olive oil is an excellent source of monounsaturated fats, which help to protect the brain against the effects of aging.

3. Berries

Berries, especially blueberries, are essential to good brain health. According to a recent study published in the Annals of Neurology, a diet high in blueberries, strawberries (and other berries) was linked to a slower mental decline in memory and focus in a large sample group of middle-aged women.

4. Fatty fish.

Fatty fish such as salmon, tuna, and sardines have become renowned for their brain-boosting benefits thanks to their high concentration of the omega-3 fatty acids EPA and DHA. Omega 3s, which are also excellent at lowering “bad” cholesterol and protecting against cardiovascular disease, have been linked to a lower risk of dementia, improved memory and focus, and are even useful in treating depression.

5. Artichokes.

Artichokes are an excellent source of vitamin K, which has been found to protect neurons in the brain against damage, possibly helping to prevent Alzheimer’s disease. Artichokes also help improve blood flow to the brain.

6. Red onions.

Not only are onions (along with garlic and chives) full of nutrients and antioxidants, red onions have been shown to help the brain heal after a stroke by reducing brain edema and promoting blood flow.

7. Apples

According to a research study from Cornell University, quercetin, a particular apple flavonoid, has been shown to protect brain neurons against oxidative damage. Oxidative damage, wear and tear, to the brain can contribute to diseases such as Alzheimer’s and Parkinson’s.

8. Spinach

Spinach is rich in the antioxidant lutein, which has been shown to stall cognitive decline, according to research conducted at Tufts University and at Harvard Medical School. These studies revealed that women who regularly ate leafy greens like spinach had a markedly lower rate of cognitive decline, compared to those who seldom consumed them.

9. Avocados

Like olive oil, avocados are full of monounsaturated fats that improve vascular health and blood flow to the brain, keeping it well supplied with life-giving oxygen.

10. Wheat Germ

Wheat germ is extremely rich in choline, which the body requires to produce acetylcholine, a neurotransmitter needed for proper memory function.

What do you eat to strengthen your brain?

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Your partner in health and wellness,

Coach Cindy

 


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