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6 min read<\/p>\n6 min read<\/p>\n
There are many strategies that can help you stay mentally sharp as you age. While regular exercise, staying social, and getting plenty of sleep all support cognition, filling your plate with the best foods for brain health is a simple and powerful place to start.<\/p>\n
According to Maggie Moon, M.S., R.D.<\/a>, an LA-based registered dietitian and author of The MIND Diet: 2nd Edition, there are a variety of nutrients that help support better brain health<\/a>. At the top of this list are omega-3s. Found in fatty fish like salmon and mackerel, \u201comega-3s are essential fatty acids that the body can\u2019t produce on its own,\u201d Moon explained. \u201cThese healthy anti-inflammatory fats are literally part of the structure of brain cells, keeping their cell membranes flexible and healthy.\u201d<\/p>\n Meet the experts: Maggie Moon, M.S., R.D<\/a>., LA-based registered dietitian and author of book, The MIND Diet: 2nd Edition; Alma Simmons, R.D.N., L.D., C.D.C.E.S.<\/a>, a registered dietitian and certified diabetes care and education specialist at The Ohio State University Wexner Medical Center; Julie Duffy Dillon, M.S., R.D.N.<\/a>, an eating disorder specialist, food behavior expert, and author of Find Your Food Voice; Lauren Harris-Pincus, M.S., R.D.N.<\/a>, author of The Protein-Packed Breakfast Club.<\/p>\n B vitamins also help keep your brain healthy. \u201cIn particular, B6, B9 (folate), and B12 work together to reduce levels of neurotoxins associated with cognitive decline,\u201d explained Moon. Choline, lutein, polyphenols, and potassium are a few more that help the organ.<\/p>\n Magnesium also plays a big part in brain health and energy metabolism, explained Julie Duffy Dillon, M.S., R.D.N.<\/a>, an eating disorder specialist, food behavior expert, and author of Find Your Food Voice. \u201cWhen a person is eating enough and adds magnesium-rich foods, it can help lower insulin levels, improve cognitive function, and promote more restful sleep,\u201d she said.<\/p>\n Finally, it\u2019s important not to forget about the foods that help support other organs and systems that contribute to brain health, explained Alma Simmons, R.D.N., L.D., C.D.C.E.S.<\/a>, a registered dietitian and certified diabetes care and education specialist at The Ohio State University Wexner Medical Center. \u201cResearch has shown that eating nuts can improve heart health markers, and having a healthy heart is linked to having a healthy brain and a lower risk of neurological disorders,\u201d she explained.<\/p>\n Read on to discover the dietitian-recommended foods that may help improve cognition and keep your brain healthy as you age.<\/p>\n Best foods that support brain healthPistachios<\/p>\n \u201cPistachios have a high antioxidant capacity that rivals that of popular antioxidant-containing foods, and they are a plant-based source of complete protein,\u201d explained Lauren Harris-Pincus, M.S., R.D.N.<\/a>, author of The Protein-Packed Breakfast Club. \u201cFoods that are high in antioxidants can be a powerful weapon against disease and premature aging of your body and your brain.\u201d<\/p>\n Salmon<\/p>\n Salmon is a top source of omega-3 fatty acids, which play multiple critical roles in brain health. \u201cConsuming more EPA and DHA omega-3 fatty acids improves cognition and working memory and may aid in slowing cognitive decline,\u201d Harris-Pincus said. \u201cOmega-3s also play a role in mood regulation, helping the brain communicate using the neurotransmitters serotonin and dopamine, and reducing inflammation in the brain, which has been linked to depression.\u201d<\/p>\n Avocado<\/p>\n Avocados not only offer healthy fats which studies<\/a> show boost overall and cognitive health, but they also contain those all-important omega-3s. \u201cOmega-3 is needed for the brain cell membranes,\u201d Duffy Dillon explained. \u201cIt is also required to create myelin sheaths, the coating surrounding nerves which help transmit messages throughout the body.\u201d<\/p>\n Dark chocolate<\/p>\n Dark chocolate is high in cacao polyphenols, which have antioxidant and anti-inflammatory properties. According to Moon, they work to reduce neuroinflammation and oxidative stress in the brain so that it can function at its best. Polyphenols also \u201cimprove blood flow to the brain, which means a better supply of nutrients and oxygen to fuel how we think, learn, and remember,\u201d Moon said. Science backs this up. One small study<\/a> found that adults who ate chocolate high in cacao polyphenols performed better on a cognitive test than those who ate chocolate low in cacao polyphenols. Wild blueberries<\/p>\n Eating \u201cwild blueberries regularly may be an effective way to enhance some aspects of brain function and maintain others,\u201d Harris-Pincus explained. \u201cStudies<\/a> have shown wild blueberries can improve executive function, enhance memory, may slow down age-related cognitive decline, and improve metabolic health, which benefits brain health.\u201d<\/p>\n Spinach<\/p>\n Leafy greens like spinach and kale offer major brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene, Harris-Pincus said. In fact, research in The Journal of Nutrition, Health, and Aging<\/a> showed that consumption of green leafy vegetables may help improve cognitive function and slow cognitive decline associated with aging.<\/p>\n Beans<\/p>\n Various types of beans \u201ccontain folate, iron, magnesium, and antioxidants, which are all important to maintaining good brain health,\u201d Harris-Pincus said. \u201cFolate plays a role in neurodevelopment and cognitive function while iron helps with oxygen transport to the brain. Magnesium supports numerous biochemical reactions in the brain and helps with neurotransmitter regulation. Antioxidants like polyphenols help protect brain cells from oxidative stress and chronic inflammation<\/a>.\u201d<\/p>\n Pumpkin seeds<\/p>\n \u201cPumpkin seeds contain antioxidants that may protect the body and brain from free-radical damage. They\u2019re also an excellent source of other nutrients important for brain health, including magnesium, zinc, iron, and copper,\u201d said Simmons.<\/p>\n Eggs<\/p>\n Simmons explained that eggs are a good source of nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is particularly important. \u201cThe brain needs choline to make acetylcholine, a neurotransmitter that supports early brain development and lifelong memory maintenance,\u201d Moon explained.<\/p>\n Green tea<\/p>\n Research<\/a> shows that green tea may help with cognition, thanks to the high levels of antioxidants. \u201cGreen tea contains caffeine, which may boost brain function and improve alertness, performance, memory, and focus,\u201d Simmons added.<\/p>\n Broccoli<\/p>\n Simmons pointed to broccoli as another brain-boosting food. \u201cBroccoli contains compounds such as sulforaphane that provide anti-inflammatory and antioxidant effects and may help protect the brain against damage. Sulforaphane levels are highly concentrated in broccoli sprouts,\u201d she said.<\/p>\n Trout<\/p>\n Ideal for those observing a pescatarian eating plan, or people simply looking to change up their menu, trout is a great brain food option. The fish is chock-full of omega-3s, which Duffy Dillon recommended adding to your menu.<\/p>\n Corn tortillas<\/p>\n Corn tortillas contain lutein, a carotenoid with antioxidant benefits found in yellow and green foods. \u201cLutein collects in the brain and eye area to protect them against oxidative stress,\u201d Moon explained. \u201cWe need this because the brain uses 20% of our oxygen, making it susceptible to oxidative stress.\u201d Duffy Dillon also recommended corn tortillas.<\/p>\n Chia seeds<\/p>\n High in omega-3s, chia seeds are another great choice. Studies<\/a> show that eating chia seeds every day<\/a> may aid in cognition. Enjoy them as a pudding by pairing them with healthy fats (like almond butter) and berries for a truly brain-boosting breakfast.<\/p>\n Tomatoes<\/p>\n Staying hydrated is key for brain health. \u201cDrink plenty of water, but you can eat your hydration by enjoying any fruit or vegetable that is crisp like cucumbers and bell peppers, or juicy like tomatoes or watermelon,\u201d explained Moon.<\/p>\n Tasty recipes packed with brain-boosting foods<\/p>\n Add these delicious eats to your weekly rotation to aid in cognition and generally give your mind a boost.<\/p>\n Foods to avoid for better brain health<\/p>\n Perhaps unsurprisingly, our experts recommended consuming the below in moderation or steering clear if you\u2019re inclined.<\/p>\n But at the end of the day, fueling your body is what\u2019s most important. After all, the body needs calories to function. \u201cEating enough food calorically, including enough carbohydrates, proteins, and fats will help the brain preserve cognitive functions,\u201d explained Duffy Dillon. And if you can work in a variety of the foods on this list on a regular basis, that\u2019s even better.<\/p>\n Melissa Prest, R.D., D.C.N. is a registered dietitian nutritionist and holds a Doctor of Clinical Nutrition degree from Rutgers University. Melissa owns Kidney Nutrition Specialists, a nutrition practice dedicated to helping individuals living with chronic kidney disease, and is the Foundation Dietitian for the National Kidney Foundation of Illinois where she focuses on disease prevention, health education, and nutrition consultation.<\/p>\n","protected":false},"excerpt":{"rendered":"6 min read There are many strategies that can help you stay mentally sharp as you age. 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