Did you know that 20% of your calories go to your brain? That's a significant amount of energy, considering that the brain is only one of the 78 organs in your body. The human brain needs constant power to function normally, and consuming superfoods for the brain may help keep it sharp. Discover how to feed your brain with this comprehensive guide.

 

• What nutrients may support brain health? – Vitamin B, vitamin E, omega-3, choline, and antioxidants are some of the many nutrients that can support brain health.
• What are the best superfoods for the brain? – Turmeric, nuts, whole grains, fish, eggs, blueberries, pumpkin seeds, green tea, and green vegetables made our list.
• What are some lifestyle changes you can make to support brain health? – Prioritizing sleep, managing your weight, socializing, decreasing your alcohol and nicotine usage, and keeping your body and mind active are all ways to support brain health in addition to a balanced diet.

 

 

9 Best Superfoods for the Brain

The best brain foods come from natural ingredients full of powerful nutrients. If you eat the following superfoods mindfully and strategically, you may support your overall brain health.

 

1. Turmeric

Turmeric is more than a tasty golden food coloring and spice. It contains curcumin, which is among the best superfoods for the brain. Studies have shown that curcumin moves easily through the blood-brain barrier, which may help increase serotonin and dopamine, aid memory, and affect brain cell growth.

 

The best way to support brain health with turmeric is through supplements. Of course, you can add turmeric to your food and beverages, but it contains only 6% of curcumin, which is generally considered inadequate to notice an effect.

 

2. Nuts

Superfoods for the brain can also be crunchy and delicious, making peanuts, walnuts, and almonds great additions to your diet. These nuts contain vitamin E, which may support cognition and help with brain-related conditions, although more research is needed. In addition, nuts have healthy fats and compounds that are good for memory function.

 

A handful of nuts in your protein shake, smoothie, yogurt, salad, or stir-fry boosts nutrients and flavor. They're also great as everyday snacks, but watch your portions to manage your calorie count.

 

3. Whole Grains

Another source of vitamin E is whole-grain foods. Choose whole wheat bread and pasta, brown rice, oatmeal, and barley over their processed counterparts to maximize their nutritional value for your brain.

 

Milling removes the nutrient-rich core of the grains to make more affordable flour that lasts longer in stores and is easier to cook. Whole grains lose fewer nutrients, making them better for your overall health and brain function, as some studies have begun to explain.

 

4. Fish

Sardines, trout, salmon, and tuna are excellent sources of omega-3 fatty acids. For plant-based alternatives, consider adding soybeans, chia seeds, and flaxseed to your diet. Individuals with low omega-3 intake may struggle with memory, depression, and learning challenges. Increasing omega-3 intake has the potential to aid your nervous system, mood disorders, and mental decline.

 

5. Eggs

Eggs are superfoods for the brain because they have crucial brain nutrients, including vitamin B6, vitamin B12, and choline. Some studies have suggested eggs support brain health, especially in healthy older adults. In addition, eggs may support your brain in the following ways:

 

Regulated mood and memory by generating neurotransmitters

Maintaining chemical balance in the brain

Potentially reducing some of the effects of aging on the brain

Choline is worth noting as most people don't get enough of it in their diets. Experts recommend 550mg and 425mg of choline daily for men and women. However, one egg yolk has 112mg of this nutrient, which means you can consume up to 5 eggs per day. If you have dietary restrictions or allergies or have limited access to them, a green powder supplement may help reach your intake requirements instead.

 

6. Blueberries

Berries have a host of potential benefits, but blueberries are at the top of the antioxidant list. They contain anthocyanins, which fight inflammation in the body. Add blueberries to smoothies and cereal, or eat them as a calorie-free snack. Eating more blueberries can assist your brain by supporting memory loss, tissue damage from oxidative stress, and the risk of age-related mental decline.

 

7. Pumpkin Seeds

Remember that the brain's composition includes minerals that help create hormones and enzymes. Pumpkin seeds contain essential minerals like zinc, magnesium, iron, and copper. These minerals play a role in preventing brain fog, controlling nerve signals, and supporting learning and memory.

 

Consuming pumpkin seeds and other minerals from whole foods and supplements may help with brain-related conditions like depression, migraines, and more.

 

8. Green Tea

Green tea is a brain-supporting beverage not just because of its caffeine content. It contains L-theanine, an amino acid known to reduce anxiety and help you relax. It may counter the stimulating effects of caffeine in green tea and calm the brain. The polyphenols in green tea may also help fight inflammation in your brain and body. You can take green tea as a simple hot brew sweetened with honey or as a base for smoothies and iced drinks.

 

9. Leafy Greens

All vegetables can make healthy and nutritious additions to your diet, but leafy greens like kale and spinach have vitamins, minerals, and flavonoids, which combine to support your immunity, healthy stress levels, and fight against age-related brain diseases.