Eating a balanced diet is key to keeping your brain healthy. Many whole foods contain nutrients that support healthy cognitive function. For instance, some essential vitamins and minerals, as well as healthy fats, have been shown to enhance memory and concentration. They have also been found to help protect against early cognitive decline.

Read on to learn about the best brain-boosting superfoods to eat and the many ways you can add them to your diet.

1. Almond butter

Almond butter is an excellent source of vitamin E, which works as an antioxidant. This means it can protect your brain cells from early degeneration, which has been linked to Alzheimer’s disease.

Almonds are also full of healthy monounsaturated fats, which are associated with general intelligence. In fact, a 2018 study established a link between monounsaturated fats and the organization of the brain’s attention network.

The simplest way to enjoy almond butter is to spread it on toast. You can also top your oatmeal with a glob of almond butter or add almond butter to your go-to breakfast smoothie for a sweet yet healthy treat.

2. Avocado

Like almonds, avocados are rich in vitamin E, which can neutralize free radicals. They are also full of healthy monounsaturated fats.

In one study, researchers found a promising link between high blood levels of monounsaturated fats and greater general intelligence. Their findings suggest that increasing your intake of monounsaturated fats could help improve cognition.

To incorporate avocados into your daily routine, top your toast with avocado slices. You can also use it instead of butter in many traditional recipes for cakes and pastries. You can even blend avocados to make a creamy green smoothie. Just remember that although avocado is rich in healthy fats, it contains more calories than most fruits. Therefore, it’s best consumed in moderation as part of a balanced diet.

3. Walnuts

Walnuts are well-known for their brain-boosting benefits. Coincidentally, their wrinkled appearance makes them look a lot like the human brain. Walnuts help protect the brain from oxidative stress, thanks to their high omega-3 content. Walnuts also contain more antioxidants than other nuts, which is why they make such a great brain food.

Walnuts are a convenient pick-me-up. You can toss a handful of walnuts into your salad for added texture and flavor or sprinkle them over savory dishes like casseroles.

4. Butternut squash

Butternut squash is loaded with carotenoids, which are responsible for the red, orange and yellow colors of many fruits and vegetables. Carotenoids work as antioxidants, protecting brain cells from free radical damage, which could otherwise lead to cognitive decline.

Butternut squash is a popular vegetable in the fall. It is typically served baked or roasted, but you can also stuff it with meat or more vegetables for a filling dish. You can also shred butternut squash into thin strips to make your own low-carb pasta noodles.

5. Berries

Strawberries, blueberries and raspberries are great brain-boosters because of anthocyanins. These are the red, blue and purple pigments found in the brightly colored peels of different berries. Anthocyanins are well known for their anti-inflammatory properties. As antioxidants, anthocyanins also protect against cognitive decline. In fact, recent studies suggest that eating anthocyanin-rich berries regularly can help you maintain healthy cognitive function as you age.

Berries can be enjoyed raw as a healthy snack or added to smoothies, oatmeal, yogurt or baked desserts.

6. Cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower and Brussels sprouts are good sources of folate, selenium, vitamin C and potassium. These nutrients have all been linked to a reduced risk of cognitive decline.

Cruciferous vegetables also contain glucosinolates, which are compounds that help boost the body’s antioxidant systems. Cruciferous vegetables are versatile and nutritious ingredients that can easily be added to savory dishes. But remember: Cooking reduces the nutrient content of many vegetables. If you want to enjoy the nutritional benefits of cruciferous vegetables, try not to overcook them.

7. Halibut

Halibut is a fatty fish rich in vitamins B6 and B12, two essential nutrients for optimal brain health. Vitamin B6 is important for creating neurotransmitters, which serve as chemical messengers in your brain. Vitamin B6 also helps regulate energy use in your brain. Meanwhile, vitamin B12 is crucial for healthy brain function.

Halibut is a rich source of omega-3 fatty acids, which help reduce oxidative stress and inflammation. Experts advise eating one to two three-ounce servings of fatty fish per week as part of a healthy diet.

8. Black beans

Black beans are a great source of vitamin B6, another essential nutrient for optimal brain function. Black beans also contain folate, which is crucial for breaking down homocysteine in the blood. High levels of homocysteine have been linked to an increased risk of Alzheimer’s disease.

9. Turmeric

Turmeric, an aromatic, golden spice from India, can protect against cognitive decline, according to studies. Researchers attribute turmeric’s protective benefits to its main active component, curcumin. In one study, researchers found that people who occasionally ate curry, a popular dish made with turmeric, did better on standardized tests than those who rarely or never ate curry.

Turmeric can also be used to make tea, juices and smoothies.

10. Barley

Whole grains like barley are excellent sources of B vitamins, many of which have been linked to a lower risk of cognitive decline due to their memory-boosting benefits. Whole grains are also a key part of a balanced diet because they give you loads of complex carbohydrates and dietary fiber.

11. Green tea

Green tea, arguably the healthiest drink on Earth, contains several beneficial compounds, such as polyphenols. A polyphenol called epigallocatechin gallate (EGCG) is particularly known for its antioxidant, anti-inflammatory and anti-cancer properties. Recent studies suggest that EGCG can also improve memory and help maintain healthy brain function.

12. Coffee

Many people drink coffee to increase their energy levels and enhance their focus. But the caffeine in coffee may offer more than just a short-term energy and concentration boost. A 2014 study revealed that people who drank more coffee scored better on tests that measured cognitive function than those who didn’t.

Just be careful to drink coffee in moderation because too much caffeine can cause sleep problems. Lack of sleep and poor sleeping habits have been linked to cognitive decline. If you’re particularly sensitive to caffeine, try not to drink coffee too late in the day.

Diet plays a key role in brain health. If you want to stay sharp even in your golden years, incorporate the brain-boosting foods listed above into your daily routine.

Sources:

GoodHousekeeping.com

NutritionInsight.com

MedicalNewsToday.com 1

MedicalNewsToday.com 2

HSPH.Harvard.edu