Most people know which foods to avoid for heart health. Still, do you often think about the food you eat and how it affects your brain?
It is scientifically proven that diet can affect brain health. “The brain makes up about 2% of your body weight, but it consumes about 20% of your total calories,” says brain researcher, clinician, autism expert, and founder of Long Island’s Melillo Center. said Dr. Robert Melillo. new york. “The brain burns more calories than any other organ in the body. What we eat can have a big impact on the brain.”
Diet and nutrition are essential to keeping your brain healthy. “Proper nutrition is the foundation of our mental acuity and vitality,” said Dr. Brett Osborne, board-certified neurosurgeon and chief of neurosurgery at St. Mary’s Medical Center in Jupiter, Florida. I am. “Just as we take care of our bodies through exercise and a balanced diet, nurturing our brains through the right foods is essential to a vibrant, youthful mind.”
Scientists have not yet determined the cause of Alzheimer’s disease, a form of dementia, but many believe that diet and environmental factors play a role. A study published in the journal Neurology in November 2022 showed that eating more foods rich in flavonoids lowers the chance of developing dementia.
“The two main factors that cause Alzheimer’s disease are decreased energy levels in blood flow, oxygen saturation, mitochondrial function, and ketone bodies, and increased inflammation due to various pathogens, toxins, and metabolic diseases,” neuroscience researchers say. Dr. Dale Bredesen, a neurodegenerative disease expert, explained: . “Diet and environmental factors influence both energy and inflammation through multiple mechanisms and therefore play important roles in the treatment of both Alzheimer’s disease and cognitive decline.”
According to Dr. Philip Gold, Neuroendocrine Research Director and Senior Research Scientist at the National Institute of Mental Health, “Key positive environmental influences include critical physical activity, educational levels, and lifelong cognitive ‘physical activity. ” Getting enough sleep is also important. “Getting enough sleep is also important because the brain repairs itself during sleep,” he says.
Eating unhealthy foods on a regular basis can have negative effects on both your body and your brain. “An unhealthy diet can negatively impact the gut microbiome, cause inflammation, and affect the brain,” Dr. Osborne says. “Obese people, most of whom have unhealthy gut microbiota, are at significant risk of developing Alzheimer’s dementia,” he added.
So which foods are most beneficial for brain health? Experts break it down below.
Claudia Totil (via Getty Images)
Good news for fans of avocado toast (and eggs!).
avocado
Do you like to eat guacamole, mash avocados on toast, or dice them up in salads and bowls?Avocados contain healthy monounsaturated fats. According to Bredesen, “They reduce vascular disease and provide excellent energy for the brain without the problems associated with simple carbohydrates and saturated fats.”
broccoli
Whether you love steamed broccoli topped with melted cheese, you might want to find more ways to enjoy this crunchy vegetable, whether it’s in a stir-fry or mixed into a smoothie.
“Broccoli is a cruciferous vegetable that contains compounds such as sulforaphane, which reduce inflammation and improve brain health,” Osborn said. A 2019 study published in the journal Brain Circulation found that sulforaphane is an important antioxidant and anti-inflammatory that may protect the nervous system and reduce the burden of prevalent diseases throughout the body. Shown.
blueberry
If you like adding blueberries to your morning yogurt, your brain will thank you. “Blueberries contain flavonoids, which have been shown to be neuroprotective and increase neuroplasticity and cerebral blood flow,” says Lynn A. Shafer, a clinical neuropsychologist on Long Island. the doctor said. A randomized, double-blind, placebo-controlled study published in Nutritional Neuroscience in 2022 showed that older adults who consumed wild-type blueberries had improved processing speed, suggesting that blueberries slow cognitive decline. It was suggested that this is possible.
And these small berries are rich in antioxidants, including anthocyanins. Dr. Osborn says anthocyanins “help protect the brain from oxidative stress and inflammation.” He eats blueberries every day in his smoothies and on his salads.
egg
Eggs are known to be an excellent protein option, especially for vegetarians and those following a plant-based diet. And there’s another reason to celebrate eggs. That’s because egg yolk contains choline. Choline is an essential nutrient and is important for the production of acetylcholine.
“Acetylcholine is a very important neurotransmitter for the parasympathetic nervous system and is also important for memory,” Melillo explained. Choline is found in a variety of foods, but the highest concentration is in egg yolks. According to Gold, “In Alzheimer’s disease, acetylcholine neurotransmission, which is important for normal cognition, is severely reduced.”
Claudia Totil (via Getty Images)
Salmon is a fatty fish rich in omega-3 fatty acids.
fatty fish
Examples of fatty fish that contain omega-3 fatty acids include salmon, sardines, and mackerel. “These essential fats are essential for maintaining brain health and are associated with improved memory, mood regulation, and reduced risk of cognitive decline,” Osborne said. Omega-3 fatty acids are also important for producing new nerve cells and protecting brain cells from damage, Gold said.
leafy vegetables
Doctors and nutritionists encourage their patients to eat more leafy green vegetables because they are rich in nutrients. “Leafy greens like spinach and kale are rich in vitamins, minerals, and antioxidants,” Osborne says. “It promotes healthy brain function by reducing inflammation and improving cognitive performance.” Magnesium is an important mineral found in leafy vegetables that helps the body relax and lowers blood pressure and the effects of stress. Melillo says it helps.
Tuna
Tuna is a low-fat fish that contains the amino acid tyrosine, which is a key component in producing neurotransmitters in the brain. “Tyrosine is used in the production of dopamine and noradrenaline, two major neurotransmitters in the brain,” Melillo explained. “Dopamine is a left-brain neurotransmitter, and noradrenaline is a right-brain neurotransmitter.” Tuna also contains high concentrations of creatine. “Creatine increases the flow of water into brain and muscle cells, preventing dehydration,” says Gold.
turmeric
Spices provide a rich flavor and may also contain important compounds that your body needs. Turmeric is a common ingredient used fresh, grated or chopped, or as a curry powder. “Turmeric, which contains curcumin, is notable for its anti-inflammatory properties and has multiple mechanisms to support brain health, as it binds to both amyloid and tau, which are associated with Alzheimer’s disease. ,” Bredesen said.
A study published in the journal Molecules in February 2023 showed that curcumin has antibacterial and neuroprotective effects against various neurodegenerative diseases, including Alzheimer’s disease.
ginger
Another spice that is used in both ginger and powder form is ginger. “Ginger is a powerful anti-inflammatory agent and has been shown to enhance cognitive function,” Osborn says. “Antioxidant properties are also thought to protect neurons from oxidative stress, which causes neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease.”
ginkgo biloba
Ginkgo biloba is known to enhance memory and cognitive function. “It is thought to improve blood flow to the brain and protect brain cells from oxidative damage,” Dr. Osborn says. “Some research supports potential benefits against age-related cognitive decline.”
fermented food
Fermented foods such as kimchi, kefir, kombucha, sauerkraut, and yogurt may also be beneficial to your brain. “Research has shown that the brain and gut communicate through the nervous and immune systems,” Schaefer said. “Therefore, not overdosing on antibiotics and changing the bacteria in your gut with probiotics and prebiotics may play a role in improving brain function.”
“Foods that foster a healthy microbiome have the potential to serve as ‘medicines’ to treat or delay the onset of all age-related diseases, including those that affect the brain,” Osborne said. ” states.
