Brain-Healthy Foods
Written By Sebastian Abend
I’m sure it’s something we’ve all heard before; claims that certain foods will make your brain healthier. As a child, I hated the taste of fish. “Eat your salmon, it will make you smarter!” is what my Dad would say to me when I refused to eat it. As I’ve grown up fish has become more palatable to me, and now I love it, but looking back I couldn’t tell whether my dad was right or if he just wanted me to stop fussing and eat the food he had lovingly prepared. Turns out, it was both! Brain-foods aren’t going to give you superhuman brain functions but they can certainly boost your cognitive health and help keep your brain in good shape as you age. Foods like salmon are rich in omega-3 fatty acids, healthy fats that are essential for maintaining the structure and function of brain cells.
But it's not just fish that could be categorized as brain foods. According to Harvard Health, foods such as leafy, green vegetables, berries and walnuts are also linked to “better brainpower.” These foods are packed with brain-healthy nutrients, antioxidants, vitamins, and minerals that support brain function and help protect brain cells from damage.
So while eating brain-boosting foods won't turn you into a genius overnight, I think my dad was onto something — his insistence on eating that salmon might just pay off in the long run!
Below is a list of brain-healthy foods, followed by a few recipes I've enjoyed making using them:
Green, leafy vegetables are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. These nutrients have been linked to slower cognitive decline, making greens a smart addition to your diet. These include kale, spinach, collards and broccoli.
Avocados are packed with nutrients like vitamin E, folate, niacin, pantothenic acid, potassium and dietary fiber. Together, these nutrients contribute to overall brain health, supporting memory, focus, and cognitive longevity.
Berries. Of course, here at Berry Collective, we’ve got a soft spot for berries. Berry fruits, especially strawberries and blueberries, contain high levels of antioxidants, compounds that protect cells from damage. Research suggests that these antioxidants can improve communication between brain cells and may even delay brain aging.
Walnuts (and walnut butter!) are full of omega-3 fatty acids, polyphenols, and other nutrients with antioxidant and anti-inflammatory properties. These support brain health by reducing oxidative stress and inflammation, which can help maintain cognitive function as you age.
Fatty Fish. It all circles back to the fish - fatty fish are all chock full of Omega-3, a fatty acid which is highly beneficial to the brain. Some examples include salmon, mackerel, sardines, tuna and anchovies. Incorporating these fish into your diet can give your brain a healthy boost!
Recipes:
Spinach and Walnut Pesto - served with pasta.
Greek Yogurt and Fresh Berries. No recipe needed here, just scoop some greek yogurt into a bowl and top with your favorite fresh berries - you can also add honey, granola or any other toppings of your choice!
While eating brain-healthy foods won't you turn you into a genius, they are a worthwhile investment in your long-term cognitive health. Incorporating them into your diet can help keep your mind sharp, as well as your body nourished.
Be Well,
Sebastian
Sources:
LeWine, Howard E. “Foods Linked to Better Brainpower.” Harvard Health, 3 Apr. 2024, www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower.
Bonyadi, Negar, et al. “Effect of Berry-Based Supplements and Foods on Cognitive Function: A Systematic Review.” Scientific Reports, U.S. National Library of Medicine, 25 Feb. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8881511/.
