August 2024
THE BEST BRAIN FOODS TO BOOST FOCUS, PREVENT MEMORY LOSS AND MORE
We asked the experts which foods pack the biggest punch for better brain health and preventing age-related decline. Here are their top picks.
- There is a reason you’ll find fatty fish such as salmon, tuna, mackerel, and sardines at the top of just about every list of the best brain foods. The healthy fats found in oily fish have been proven to improve blood flow to the brain, benefitting learning, memory, and brain functionality. Fatty fish is rich in omega-3 fatty acids which are essential for maintaining the health of brain cell membranes and supporting cognitive function. Omega-3s have anti-inflammatory properties that help protect the brain against degeneration. Two omega-3 fatty acids in particular are especially beneficial: docosahexaenoic acid (DHA) is associated with larger hippocampal volume, the part of the brain that is linked to memory, performance, and processing speed; and eicosapentaenoic acid (EPA) can help improve abstract reasoning which includes the ability to solve problems and think on the fly. Taking these 2 fatty acids together (preferably in food, not supplements) may even improve cognitive functioning in existing dementia. Healthy fats aren’t the only reason fish is one of the best brain foods. Fatty fish is packed with protein, which is vital for brain health. Aim to eat at least 2 servings (4 oz each) of fatty fish per week.
- In general berries are a great pick for keeping your brain healthy. Strawberries, raspberries, blueberries, and blackberries contain an antioxidant called anthocyanin that helps protect against age-related brain decay and improves brain function. When it comes to the best berry for your brain, the experts are unanimous: Blueberries have the edge thanks to high levels of flavonoids, a type of plant compound with potent antioxidant and anti-inflammatory properties. Blueberries can help with long-term memory and spatial memory: remembering where things are and how to get there. Have a half-cup of berries including blueberries each day.
- Not a seafood lover? Take heart: seeds and nuts are another excellent option for getting your omega-3s. Walnuts have some of the highest levels of omega-3s, making them a great option as part of a diet designed to enhance memory and cognitive function. Walnuts are also loaded with antioxidants, which help to reduce oxidative stress and inflammation, both of which can cause damage to brain cells and lead to decline in reasoning and memory. Antioxidants also help protect the brain from free radicals, unstable molecules that can cause cellular damage and inflammation. Eating 1-2 ounces of walnuts each day, between ¼ and ½ cup, can also help reduce the risk of cardiovascular disease, depression, and type 2 diabetes, all of which are risk factors for dementia.
- Eggs are one of the best sources of choline, a compound that plays an important role in brain health. Choline is a precursor for the neurotransmitter acetylcholine, the most important substance of its type for memory, and a substance that is reduced in dementia patients. Acetylcholine plays a crucial role in thinking and memory, and choline is essential for its production. The target intake of choline is 500 mg/day. One hard-boiled egg provides 147 mg of choline, helping to achieve this goal. Do NOT worry about the cholesterol in eggs. The cholesterol in food is not at issue in heart disease and vascular health, and egg yolks are loaded with choline, vitamin B12 and vitamin D3, all essential nutrients for brain as well as heart health.
- There is a direct correlation between the amount of leafy green vegetables consumed and cognitive health. The higher the amount of leafy green vegetables in the diet, the less likely one is to experience cognitive decline. To reap the benefits, aim to have at least one serving (around 2 handfuls) of leafy greens like spinach, arugula, kale, collard greens, Swiss chard or bok choy each day. Leafy greens are also a top source of vitamin K, which can potentially slow the progression of dementia. Those low in vitamin K have an increased risk of dementia. When it comes to vitamin K, collards are the clear winner. A half-cup serving of boiled collard greens provides 530 mg of vitamin K, which is more than four times the RDI (Recommended Dietary Intake). **If you are taking blood thinning medications, do NOT increase your intake of vitamin K without first talking with your physician.
- Turmeric, a widely-used spice in Ayurveda and other traditional medicines, is known for its ability to fight inflammation. Curcumin, the compound that gives turmeric its yellow color, can help reduce inflammation. While curcumin can be taken as a supplement, try getting it from the source. Add 1-2 teaspoons/day of ground turmeric to your diet. Choose high-quality turmeric, because it contains stronger concentrations of curcumin. Check the label to ensure the product is free from dyes and additives.
- Red grapes have one ingredient that makes them a super food: resveratrol. Resveratrol is a molecule that helps prevent damage to the brain, blocks inflammation and slows aging in brain tissues. Multiple studies have shown that resveratrol can improve memory and other cognitive abilities, and can reverse brain aging. Two cups of red grapes per day (around 44 grapes) is sufficient to reap health benefits. What’s especially important for grapes is that you eat the skin, as that is where the majority of resveratrol is contained. If you’re concerned about calories or fructose, you may try a supplement.
- Great news for chocolate lovers! The flavanols in dark chocolate accumulate in the brain associated with memory and learning, which may help to sharpen your memory and slow cognitive decline. For maximal benefit as well as to optimize cocoa’s antioxidant properties, select dark chocolate that has at least 70-75% cocoa. Moderation is key; a serving of 1-2 ounces of dark chocolate one or two times per week is enough to make the most of the antioxidant benefits without consuming too many calories and sugars.
Mass General Brigham