Did you know that your brain takes up about 2 percent of your total body weight but requires nearly 20 percent of your body’s energy? That’s more than any other organ in the body, which is why it’s so important to eat a nourishing diet to help fuel your brain.
Eating enough of the right nutritionally-dense foods can help you feel more focused and help keep your memory sharp. It also helps to support your mood and ability to learn and retain new information. Take a look at the best foods for brain health and see how many you eat on a daily basis.
10 Foods To Eat For Better Brain Health
1. Fatty Fish
Approximately 60 percent of your brain is made up of fat and nearly half of that fat is made up of omega-3 fatty acids. So it should come as no surprise that regularly consuming foods that are high in omega-3 fatty acids is a great way to support brain health.
Fatty fish like salmon, tuna, mackerel, herring, and sardines are fairly easy to add into your diet and could help boost blood flow in your brain and improve neurons. In fact, research shows that eating fatty fish could help increase the gray matter in your brain, which is where the nerve cells that control emotion, decision making, and memory live.
2. Coffee
It’s no secret that coffee improves alertness. And while too much caffeine can have negative effects, consuming a moderate amount of coffee daily has been associated with lower rates of cognitive decline. Studies have also suggested that moderate coffee consumption can have a positive effect on mood by boosting dopamine - a neurotransmitter that is part of the reward system in the brain.
Of course, some people are more sensitive to the negative effects of caffeine intake, so it’s important to listen to your body and only drink coffee in moderation.
3. Turmeric
Turmeric has been the golden child (pun intended) of the wellness world for a while now, and for good reason. This deep yellow spice contains curcumin, an active compound that research has shown is able to cross the blood-brain barrier.
This powerful antioxidant-rich spice has been linked to improved memory and mood. But in order to enjoy the benefits of turmeric, a sprinkle on food just won’t do. You’ll need to consume a decent amount combined with black pepper in order to feel the effects, which is why many people prefer to find a turmeric supplement instead.
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4. Leafy Greens
Research has shown that consuming a half a cup of leafy green vegetables daily was enough to help support memory and cognitive function. So adding leafy greens to your morning smoothie or enjoying a salad for lunch is a great way to boost brain health.
Leafy greens like kale and spinach are high in a number of important nutrients like vitamin E and vitamin K. Vitamin E is an antioxidant that has been shown to protect against oxidative stress caused by free radicals. And vitamin K has been shown to improve spatial memory and learning ability.
5. Raw Cacao
Chocolate lovers can feel good about this one. Raw cacao (like the type found in Cacao Bliss) is rich in flavanols, a powerful phytonutrient. Diets rich in flavanols have been shown to help support mental focus and attention span.
Raw cacao also contains theobromine, an active stimulant that has milder, longer-lasting effects compared to caffeine. In fact, research suggests that adding cacao to your morning cup of coffee can help reduce caffeine-related anxiety and increase attention span.
Click here to learn 7 truly incredible benefits of cacao!
6. Berries
Berries contain high levels of antioxidants that can help protect cells from free radical damage. And as you age, your brain is more and more susceptible to the oxidative stress caused by free radicals. Research has shown that eating berries as part of your regular diet can help change the way neurons in the brain communicate with each other for the better.
Adding berries to your smoothies, salads, desserts, or just eating them out of hand is a great way to support brain health. They’re delicious, too!
7. Pumpkin Seeds
While all seeds tend to be nutrient dense, pumpkin seeds have particularly high levels of micronutrients like copper, zinc, and iron that keep the brain happy and healthy. Imbalances in copper and zinc have been linked to neurological conditions and low levels of iron can impact the way you think and socialize.
Pumpkin seeds make a great snack and are easy to add to salads, oatmeal, or baked goods. You can even add them to smoothies.
8. Nuts
Regularly snacking on nuts has been shown to lower your risk of cognitive decline, particularly in older adults. One study found that females who ate nuts regularly maintained better memory than those who didn’t eat nuts at all.
The combination of healthy fats, vitamin E, and antioxidants is believed to be the key. And while all nuts provide a nutritional punch, walnuts go above and beyond when it comes to brain health thanks to the omega-3 fatty acids.
Chai Bliss: A Superfood Blend For Brain Health
In addition to eating a nutrient-dense, brain-boosting diet, adding a delicious superfood elixir is a great way to go the extra mile to support healthy brain function. Chai Bliss is a healthy blend of nutrients that help combat brain fog, support cognitive capabilities, and relax your body and mind. It’s the perfect pick-me-up when the afternoon slump hits! *
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- Lion’s Mane Mushrooms, to help benefit your brain’s cognitive function*
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- Zinc, to support immunity, cognition, and mood effects*
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.