The short answer is yes. There are many foods that can help you keep your brain healthy.
Some nutrients, such as omega-3 fatty acids, antioxidants, and various vitamins help your memory stay sharp and can protect your brain from damage at old age.
Others, such as nuts and eggs, contain nutrients that support memory and brain development.
Berries, leafy greens, nuts, fish, whole grains, coffee, and green tea can all improve your brain health.
And if you’re looking for an easy way to introduce them to your daily life – good news! Their almost all a staple of the Mediterranean diet.
1. Leafy greens
It’s common knowledge that eating more leafy greens is good for your health all around and your brain is no exception. As little as one serving of leafy vegetables a day will give your brain the vitamins and antioxidants it needs to keep your memory in top shape.
If you don’t have time to cook or simply don’t have any foods with leafy green available, try to put some herbs in there as a substitute.
What to eat: Broccoli, kale, spinach, leaf lettuce, collard greens
Recommended serving: Daily - 1/2 cup cooked or one cup raw
Nutrients: Antioxidants, vitamin K
Effects: Anti-inflammatory and antioxidant effects
2. Fatty fish
About 60% of your brain is fatty tissue, so when it comes to brain food, fatty fish is always at the top of the list. The omega-3 fatty acids they contain help your brain and nerve cells regenerate and can even slow age-related cognitive decline (e.g., Alzheimer’s). When our brain doesn’t get enough omega-3 fatty acids, it can impair your decision making, memory, and influence your emotions.
What to eat: Salmon, trout, albacore tuna, herring, sardines
Recommended serving: Weekly - 2 servings of fish (3 ounces cooked)
Nutrients: Omega-3 fatty acids
Effects: Builds brain and nerve cells, slows age-related mental decline
Berries are rich in antioxidants and have an anti-inflammatory effect that helps battle inflammation in the brain, a process that happens with age and illnesses that cause cognitive decline.
This is especially true of blueberries, which are considered as a kind of ‘superfood’. Out of all the berries, they hold the highest concentration of antioxidants, helping the brain battle oxidative stress, delay brain aging and improve memory. On top of keeping your brain young, they also help support our immune system.
What to eat: Blueberries, blackberries, cherries, strawberries and raspberries
Recommended serving: Daily - 1/2 cup (74 grams) of blueberries
Nutrients: Antioxidants, fiber, vitamin C, vitamin K, manganese
Effects: Anti-inflammatory and antioxidant effects, boosts your immune system
Numerous research shows that eating nuts improves overall health in adults as well as children. Eating nuts will give your brain a boost, but it will also keep your heart healthy and your immune system in balance.
The vitamin E in nuts helps you fight free-radical damage and can help slow mental decline, and the omega-3 fatty acids in walnuts will also deliver some anti-inflammatory action.
What to eat: Almonds, walnuts, hazelnuts, pistaccios, macadamia
Recommended serving: Daily - 1/3 cup (approx. 30 grams) of nuts
Nutrients: healthy fats, antioxidants, vitamin E, vitamin B6, zinc
Effects: Lowers cholesterol and triglycerides, antioxidant effects, reduces inflammation
These 4 types of food can help boost your brain and improve your memory as you age and including them in your daily diet will also have a beneficial effect on your immune system.
But just as these foods will help your overall brain health and memory, there are also foods that can make your brain foggy and your memory weak.