Looking to boost your brain health? Well, keep reading to learn about 5 foods that can help boost your brain health and are easy to implement into your diet! It’s never a bad idea to be more proactive towards your health, whether you are 20 years old or 50 years old. That being said, while limiting processed foods, toxins and added sugar will help, this article will focus on what we can add to our life, rather than remove.
- An extremely nutrient-dense nut, being the one with the highest levels of antioxidants and omega-3’s. Both omega-3’s and antioxidants are proven to reduce inflammation in our bodies (and brain). The brain may only take up 2% of our weight but it takes up 20% of our energy. Walnuts also contain polyphenols, specifically ellagitannins, which have been proven to slow down the initiation or process of neurodegenerative diseases.
- One of the most antioxidant rich fruits AND low in sugar. Antioxidants are extremely important for protecting your body from free radicals and flushing them out. While blueberries also contain polyphenols like walnuts, their main polyphenol compounds are flavonoids. Anthocyanins, a kind of flavonoid, is specifically noted to help with the antioxidation.
- While there are a bunch of healthy spices out there, turmeric specifically helps reduce inflammation in the body. You may be wondering the reason for turmeric’s high anti-inflammatory properties, which come from the compound called curcumin. In order for the body to absorb the curcumin, it needs to be paired with black pepper because the piperine in black pepper helps to absorb the curcumin by 2000%!
- Not only is salmon a good source of protein, but it is an excellent source of omega-3’s, specifically EPA and DHA. Omega 3’s are extremely beneficial to our brain health because our brain needs healthy fats to run smoothly. With that being said, fatty fish and fish oils have been proven to reduce depressive symptoms in the brain, which essentially helps to set ourselves up for even better longevity and happiness! Not a fan of fish? No worries, a fish oil supplement is always an option as well in order to get the health benefits without consuming fish itself.
- Avocados are another excellent source of healthy fats! They are high in monounsaturated fats, which is key for promoting good blood flow and pressure (both of which directly connect to your brain health). Additionally, avocados are high in potassium, folate, and flavonoids!
Written by guest writer Kelly Wesolowski with contributions from: https://pubmed.ncbi.nlm.nih.gov/26713565/