It’s normal and expected for your brain to change over time, but there are a lot of things you can do to keep your brain as healthy as possible throughout your life and reduce your risk of developing neurodegenerative conditions (like Alzheimer’s or Parkinson’s disease) as you age. You can cultivate basic healthy habits such as getting regular exercise, learning new things, and prioritizing sleep. There’s even evidence that doing housework can help your brain!

And one of your best bets for keeping your brain sharp is to focus on nutrition. After all, like any well-oiled machine, the brain requires proper nutrients to work optimally, according to Jonathan Purtell, RD, a registered dietitian at Lenox Hill Hospital.

The brain works around the clock without taking a break, notes Purtell. In addition to regulating cognitive functions (like memory and learning), it’s also in charge of essential processes like breathing, movement, and temperature control, just to name a few. Eating healthy foods for the brain will support these functions, and ultimately, overall health.   

Best Foods for Brain Health

Leafy Greens

“Leafy greens, such as kale, spinach, and broccoli, are essential for keeping your brain in tip-top shape,” says Dr. Kelley. That’s because these veggies are chock-full of nutrients required for optimal brain function.

For example, leafy greens offer vitamin A, which helps neurons regulate learning and memory. According to Dr. Kelley, they also provide vitamin C and vitamin K, which boast antioxidant and anti-inflammatory properties, respectively.

For maximum brain benefits, Dr. Kelley suggests consuming at least 2 to 3 cups of dark leafy greens a day. “Add a cup of spinach into your eggs or blend some kale into a smoothie,” recommends Dr. Kelley.  

Berries

Berries are teeming with flavonoids, a type of antioxidant that gives fruits and veggies their brilliant hues, says Dr. Kelley. “More than making your food beautiful, though, flavonoids help improve memory,” she adds.

“Try eating half a cup of berries, particularly blueberries or strawberries, at least three times a week,” suggests Dr. Kelley. “Put them in your morning smoothies, add them to oatmeal or yogurt, or toss them in a salad for a sweet kick.”

Nuts

According to Purtell, nuts offer omega-3 fatty acids, the “good” fats that help maintain the structural integrity of your brain. They’re also required for proper blood flow, ensuring your brain receives enough oxygen to function. Moreover, nuts contain vitamin E, zinc, and selenium, which all have antioxidant properties. “The American Heart Association recommends 1.5 ounces of unsalted nuts at least four times per week,” Purtell says.

Fatty Fish

Fatty fish are rich in omega-3 fatty acids. In addition to supporting your brain’s structure, these fats help decrease levels of beta-amyloid (a type of protein) in your blood.

High levels of beta-amyloid are associated with dementia and Alzheimer’s disease, notes Dr. Kelley, but eating plenty of omega-3s can help reduce the risk. Dr. Kelley recommends eating fatty fish at least twice a week, about 3 ounces, or ¾ cup, of cooked fish.   

Dark Chocolate

This sweet treat is high in antioxidant flavonoids, which help support brain health by boosting the function of nerve cells, according to Frontiers in Nutrition. They’re also involved in pathways, or cellular reactions, that protect said nerve cells from damage. A daily dose will do you well.

Tea

Tea is rich in antioxidants. Some teas, such as green, black, and lion’s mane – are notably beneficial for brain health. Purtell adds that tea contains L-theanine, “an amino acid that’s been shown to increase concentration and alertness.” A study involving middle-aged and older adults, revealed L-theanine improved performance on attention and memory tasks.

Additionally, lion’s mane tea (a type of medicinal mushroom tea) can protect nerve cells in the memory-making part of the brain, notes Purtell. And no wonder: According to the National Institute of Health, lion’s mane tea is rich in antioxidant and anti-inflammatory properties, making it an excellent brain-friendly beverage.  

Avocado

Avocados are healthy for the brain, specifically because of their high levels of lutein, the main carotenoid in the brain.

One half to one whole avocado per day is a good guideline, with nutrition experts recommending no more than one per day. According to the USDA, one whole avocado contains about 32% of a healthy adults’ recommended daily folate.

© Kirsten Nunez . All Rights Reserved.