7 Superfoods That Boost Brain Health, According to RDs

What we eat can directly impact how our brain functions. Whether related to cognition and memory, mood, or mental clarity, all can be affected by diet throughout our lifespans. So which foods make the most positive impact on the brain?

While nearly all plant foods have their benefits, there are some key types that research shows really boost brain health. And certain seafoods have anti-inflammatory benefits. Bonus: Foods that benefit your brain also benefit other body systems like your heart, digestive function, and blood sugar. Read on to learn about my top food picks with additional insights from brain health nutrition expert and Los Angeles-based registered dietitian Maggie Moon, MS, RD, author of a new book, The MIND Diet: 2nd Edition.

Cruciferous Vegetables

Cruciferous vegetables, including cauliflower, cabbage, broccoli, bok choy, Brussels sprouts, and more, contain a phytochemical called sulforaphane which has anti-inflammatory and antioxidant properties that can be particularly protective of the brain. Sulforophane has been researched for its role in reducing the risk of Alzheimer’s disease, ischemic stroke, and Parkinson’s disease.

Leafy Green Vegetables

Leafy green vegetables are one of the easiest and beneficial foods you can eat for your brain. According to Moon, “Leafy green vegetables are rich in lutein, an antioxidant that likes to make a beeline for the eye and brain where it protects both from oxidative stress.”

Moon also shared that research from the Univesity of Georgia College of Public Health suggests lutein may improve mental flexibility, essential for problem solving.  How can you incorporate more leafy greens into your diet? Short-cuts are okay! “The simplest way I’ve gotten people to eat more leafy greens is to encourage them to get pre-washed baby greens—they’re mild in flavor and always ready. I recommend trying them in soups, salads, smoothies, grains and greens bowls, and omelets,” says Moon.

Berries

Berries—such as raspberries, strawberries, blackberries, blueberries, cranberries, mulberries, and more—pack a lot of good nutrients for the brain in a small package. They can help fight inflammation, protect cells from damage, and improve communication between neurons. While all berries are concentrated sources of polyphenols, Moon points out that blueberries (and more specifically wild blueberries) are one of the best choices, adding, “The main type of polyphenol in blueberries are anthocyanins, which are associated with a reduced risk of cognitive decline, lower oxidative stress, and improved brain cell survival.”

Wild blueberries have significantly more anthocyanins per serving than regular blueberries, though Moon suggests eating a mix of berries as a snack to benefit from the variety of different brain-healthy nutrients. Look for fresh berries when they are in season near you, or head to the freezer aisle where they can be found year-round.

Related: The 7 Healthiest Frozen Foods You Can Find at the Supermarket, According to Registered Dietitians

Extra Virgin Olive Oil

Extra-virgin olive oil, thanks to its healthy fats and plant compounds, can improve brain health (along with heart and gut health) by boosting good gut bacteria and reducing inflammation. In addition to being a source of healthy monounsaturated fats, extra virgin olive oil is packed with polyphenols which can help combat free radicals associated with cognitive impairment. A systematic review found that the consumption of olive oil may enhance cognitive functioning and reduce cognitive decline. Another large study found that people who regularly consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia over 28 years, compared with those who never or rarely consume olive oil, suggesting that olive oil may really be a superfood for the brain.

Nuts and Seeds

According to Moon, “Nuts and seeds high in plant-based omega-3 ALA like walnuts, chia seeds, and flaxseeds are key for brain health because they support brain cell integrity and help fight neuroinflammation.” These are great to have on hand as a staple. Moon is an especially big fan of walnuts because “in addition to omega-3s, walnuts also offer anti-inflammatory polyphenols, fiber to regulate serotonin, and melatonin to help clear proteins that can clump together and cause brain cell dysfunction.”

For optimal storage, keep nuts and seeds in your refrigerator or freezer to avoid the risk of them turning rancid. To up your intake, include them in a smoothie, top off your yogurt or a salad, use them in a snack mix, or blend them into a sauce or dressing.

Fatty Fish

You’ve likely heard fatty fish being recommended for heart health, but they are also a key food for brain health. Because the brain and nervous system tissues are made up of fat, some research shows that these tissues benefit a lot from the docosahexaenoic acid (DHA) fatty acid found in fatty fish. Several studies have linked lower levels of DHA with increased risk of Alzheimer’s Disease and other cognitive problems. Aim for at least 8 ounces of seafood per week and prioritize oily fish like salmon, tuna, mackerel, trout, and sardines because of their high DHA content.

Related: 8 Foods High in Omega-3s That Are Good for Your Heart, Brain, and Gut

Green Tea and Coffee

Need another excuse to enjoy your morning brew? Coffee contains more than a thousand bioactive compounds including phytochemicals that have protect your brain. Preliminary research suggests that the polyphenols in coffee, along with the caffeine itself, may improve motor and cognitive performance in aging and protective effects against Parkinson’s disease and Alzheimer’s disease.

Similarly, green tea (Camellia sinensis) has its own set of polyphenols with antioxidant, anti-inflammatory and neuroprotective qualities to reduce the risk of cognitive decline. Aim for moderate consumption of coffee and tea (around 2 to 3 cups per day) to reap the most benefits.

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