Discover the 9 foods that can boost brain health and help prevent dementia. Include these nutrient-packed foods in your diet for a sharper mind and better cognitive function.Dementia is a disease that no one is immune from. However, preventive measures can reduce the risk of memory loss to the minimum possible. The following 9 foods have been proven to protect brain health.
Broccoli
Broccoli is an incredibly healthy cruciferous vegetable that contains sulforaphane, an organic plant compound that has a wide range of health benefits, including reducing inflammation and improving brain health. A 2019 study published in the journal Brain Circulation found that sulforaphane is an important antioxidant and has anti-inflammatory properties, helping to protect the nervous system and reduce the burden of common diseases.
Avocado
Avocados are known to contain healthy monounsaturated fats that help prevent vascular disease and provide the brain with energy without the problems associated with simple carbohydrates or saturated fats. What better reason to make avocados part of your diet, whether for breakfast or as a snack with guacamole? Avocados are also a worthy snack to take with you.
Blueberry
Blueberries are good for brain health due to their flavonoid content, which has neuroprotective properties and has been shown to increase neuroplasticity and brain blood flow. According to a 2022 study published in Nutrition Neuroscience, older adults who consumed wild blueberries had increased information processing speed, suggesting that blueberries may slow cognitive decline.
These small berries are rich in antioxidants, including anthocyanins, which protect the brain from oxidative stress and inflammation.
Eggs
Eggs are commonly included in the diet as a source of accessible protein, but there is another reason to pay attention to this product: the yolk contains choline. This substance is necessary for the body to produce acetylcholine, a neurotransmitter important for the parasympathetic nervous system and memory. Although choline is found in some other products, egg yolks are unrivaled due to the high concentration of the substance.
Tuna
Tuna contains the amino acid tyrosine, an important component for the production of two main neurotransmitters in the brain – dopamine and norepinephrine. Dopamine is a neurotransmitter of the left hemisphere of the brain, and norepinephrine is a neurotransmitter of the right hemisphere. In addition, tuna contains high concentrations of creatine. This substance promotes the flow of water into brain and muscle cells, preventing their dehydration.
Leafy greens
It is not without reason that nutritionists recommend that patients eat more leafy greens: they are rich in vitamins, minerals and antioxidants. In addition, they promote healthy brain function, reducing inflammation and improving cognitive function. They also contain magnesium, an important mineral that helps relax the body, lowers blood pressure and eliminates the effects of stress.
Fermented foods
Whether it’s kimchi, kefir, kombucha, sauerkraut or yogurt, they can be good for your brain. Research has shown that the brain and gut communicate through the nervous and immune systems. So changing the composition of bacteria in your gut with probiotics and prebiotics may play a role in slowing the progression of all age-related diseases, including those that affect the brain.
Ginger
Ginger is a powerful anti-inflammatory that has been shown to improve cognitive function. Ginger’s antioxidant properties are also thought to protect neurons from oxidative stress, which underlies neurodegenerative diseases such as Parkinson’s and Alzheimer’s.
Salmon
To be fair, it’s not just salmon that’s rich in omega-3 fatty acids, but also mackerel, herring, sardines, and other types of fish. These essential fats are critical for maintaining brain health and have been linked to improved memory, mood regulation, and a reduced risk of cognitive decline, as well as being important for creating new nerve cells and protecting brain cells from damage.