Brain health is essential for a successful life. Without it, you can’t think well, remember things or solve problems. But what if you were told there was something that could help? Something as simple as eating food? Yes, the secret to brain health and function is often right in your kitchen pantry. Your next meal could be just the thing you need to feel mentally sharp again.
This article will highlight the best foods for brain health and function the nutrients they provide and give you some tips on the best brain health supplements to add to your diet to ensure your success.
Getting the Right Nutrients
Some essential nutrients are vital to ensuring that your brain is functioning at its best. Here is a quick list of some of the top ones, but keep in mind the surface is only being scratched here.
- B Vitamins – Brain health and function start with a rich supply of B vitamins. A lack of these essential nutrients can leave you feeling disconnected, unfocused and irritable.
- Vitamin K – This critical vitamin is responsible for keeping your brain sharp. Vitamin K helps protect the processes responsible for memory and cognition from early damage that can lead to Alzheimer’s disease.
- Vitamin E – This antioxidant plays a key role in preventing free radical damage from happening, which causes cell death and stalls normal brain function.
- Lycopene – This nutrient is another powerful antioxidant that helps to repair cell damage and improve brain function.
- Zinc – This mineral is a crucial component in helping your brain create new tissue cells, which are critical for repairing your memory and thinking skills.
- Magnesium – When it comes to brain health, this mineral works as a natural “anti-anxiety” medication. Magnesium calms the nervous system, prevents brain inflammation, and reduces stress to promote better cognitive function. That’s why so many people take magnesium supplements these days.
- Omega 3 Fatty Acids – This nutrient is essential in forming your brain’s cell membranes. A healthy supply of Omega-3 can help you maintain a sharp memory, clear thinking ability, and even stave off age.
Fortunately, these and other essential brain-nourishing nutrients are easy to get. It comes down to eating the right foods and supplementing your diet where there are gaps. Take a closer look at what you should be including in your diet to achieve the better brain function and performance you’re after.
Nine Foods Your Brain Needs
- Salmon – An excellent source of omega-3 fatty acids, salmon can be prepared in various ways. It can be grilled, broiled, baked, or even smoked. If you’re feeling especially adventurous, you can even have it raw in the form of sushi and sashimi.
- Almonds – These nuts are a good source of all the vital brain-boosting nutrients that we’ve been discussing, including magnesium and vitamin E. They’re also a great source of fiber, which is important for promoting healthy gastrointestinal function. Lots of bang for your buck here! Enjoy them alone as a snack or work them into meals in salads.
- Eggs – Whole eggs are considered nature’s perfect protein because they contain all nine essential amino acids. In addition to protein, eggs are a great source of vitamins E and B12, which promote better brain health and function. Eat them boiled, poached or scrambled — the recipe possibilities are endless!
- Sweet Potatoes – These colorful root vegetables have a high concentration of vitamin E and lutein. This additional antioxidant protects the mind from cognitive decline and bolsters the function of the eyes. We love having them as a side dish or part of the main meal. Steaming them and keeping them on hand for snacks is also a great idea.
- Avocados – These superfoods contain a host of different vitamins and minerals that promote better brain health and function, including vitamin K, folate, monounsaturated fats, and omega-3 fatty acids. Some of the best ways to eat avocado are in the form of guacamole, sliced on salads, or even as part of an omelet.
- Spinach – Popeye was on to something when he loaded up on this leafy green vegetable. Spinach is packed with magnesium and B vitamins, which promote brain health and function. It’s also a great source of iron, which can help prevent anemia. There are a lot of different ways to work spinach into your diet. Use baby spinach in salads or sandwiches, or enjoy it steamed with a bit of olive oil and lemon juice.
- Broccoli – This humble cruciferous vegetable has serious brain-boosting benefits. It’s a great source of vitamin E and selenium, essential for reducing oxidative stress on cognitive function. It’s also a good source of fiber, which can help promote healthy gastrointestinal function and ward off stress and anxiety. We love eating broccoli raw in salads, steamed and added to soups or pasta dishes, or roasted with garlic in olive oil.
A Little Extra Help
If you’re looking to boost your brain health and function, adding mood-enhancing supplements to your diet is a great way to do it. These nine essential foods are an excellent place to start but don’t forget about the importance of taking care of your mental well-being. If you’re feeling stressed out or anxious, consider getting some extra help from these or similar natural supplements to help improve your cognitive function. By eating right and taking the right supplements, you can improve your brain health and function for life!