Brain Foods We Should Be Eating Every Day

9. Blueberries Blueberries are a favorite ingredient in everything from muffins to smoothies to breakfast bowls. These nutrient-rich superberries have enormous health benefits despite their small size. They… Trista - March 31, 2022

9. Blueberries

Blueberries are a favorite ingredient in everything from muffins to smoothies to breakfast bowls. These nutrient-rich superberries have enormous health benefits despite their small size. They have a high concentration of antioxidants like anthocyanin, which help balance the number of free radicals in your body and counteract oxidative stress. Remember when we talked about oxidative stress earlier? It contributes to premature brain aging and can negatively impact your brain function, so keeping that low is highly beneficial.

Blueberries also increase BDNF (Brain-Derived Neurotrophic Factor). BDNF helps keep your existing brain cells alive and promotes the growth of new neurons, a key component of memory. Add in their host of other vitamins – like C and K, both essential to your brain’s overall health – and it’s easy to see why blueberries have earned the label of a “superfood.”

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8. Salmon

Salmon is one of the most popular fish and is often a staple in healthy diets due to its high protein and low-fat content. However, salmon is also great for brain health. Like the other fish on our list, it’s an excellent source of omega-3 fatty acids, which go directly to your brain. Our body can’t produce DHA – the omega-3 fatty acid found in salmon and other oily fish – on its own, so we must include it in our diet. DHA reduces the risk of Alzheimer’s and other diseases and can even help improve depression symptoms.

Salmon is also a great source of the antioxidant astaxanthin, which gives the fish its red color. Astaxanthin protects our brains and nervous systems from inflammation and increases our good cholesterol while lowering our bad cholesterol. Since salmon is readily available, it’s easy to add to your diet. Try out this healthy brain food.

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7. Strawberries

Strawberries are the most popular berry in the world and for good reason! These nutrient-rich berries have both heart and brain health benefits. Full of antioxidants like anthocyanins and ellagic acid, strawberries can help control inflammation and protect the brain’s memory centers.

A single pint of strawberries a day may prevent age-related neurodegeneration, which experts connect to cognitive and motor function decline. Add these tasty, versatile berries to breakfast smoothies or toss them into a salad to enjoy their healthy sweetness. Keep reading for more healthy brain foods, like fruits, vegetables, and fish, so you can protect you neurological system for issues, especially as you age.

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6. Spinach

We’ve talked about kale; now let’s get into spinach and its intense brain benefits. Full of folate, iron, calcium, and other essential vitamins and nutrients, spinach can help defend the brain against homocysteine, a toxic compound that can damage neurons. Vitamins E and K help protect against dementia and other symptoms of cognitive decline.

Combining spinach with other leafy greens and veggies like broccoli and cauliflower can reduce the risk of Alzheimer’s by over 50%. Studies show that the brains of people who eat diets rich in these foods have the cognitive power of a mind over seven years younger than they are. Get spinach in your diet at least six times a week to maximize its brain-protecting benefits.

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5. Walnuts

It’s popular to joke that these brain-shaped nuts help brain health, but multiple studies show that walnuts have brain-boosting compounds. They have the highest antioxidant efficacy among dry fruits, even more than almonds!. They also have a high alpha-linolenic acid (ALA) content, which is a plant-based omega-3 that has powerful anti-inflammatory benefits.

Walnuts also contain more polyphenolic compounds than any other nut. These benefits help reduce oxidative stress and inflammation, two primary components of cognitive decline and Alzheimer’s. Therefore, adding walnuts to your diet has a strong potential for keeping your brain healthy and sharp.

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4. Oranges

Oranges are one of the easiest fruits to add to your diet due to their popularity and abundance. You probably already know these fruits are healthy for you in general. Like many of the other vegetables and fruits on this, though, it does more than keep you healthy. But did you know that even a single orange or a glass of orange juice a day can help keep your brain young?

Oranges contain flavones, a type of flavonoid. After numerous studies, researchers link flavones with a nearly 40% decreased risk of cognitive impairment. In other words, flavones keep your brain acting three to four years younger than its actual age. Just 600 mg of flavonoids a day can give you a 20% decreased risk of cognitive decline. So, please don’t be afraid to add this sunny fruit to your daily meals. Keep reading for the top brain foods that can help protect against neurological disorders, memory loss, and other issues.

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3. Broccoli

Much like its fellow cruciferous veggie, cauliflower, broccoli is one of the best veggies for preserving brain health. Containing a chemical called sulforaphane, broccoli can help improve cognitive functions by promoting brain healing. It can also contribute to protecting your neurons because of its lutein content.

Broccoli may also contribute to learning since it is full of antioxidants and nutrients that can preserve and boost your memory. Studies show that compounds in broccoli facilitate and enhance learning and memory. Broccoli is a heavy hitter when it comes to brain-boosting health benefits.

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2. Eggs

Everyone knows that eggs are an affordable source of protein, able to be incorporated into almost any dish with little difficulty. But eggs are special in another way: they contain every single nutrient needed to make a brain cell, including folate, vitamin A, choline, zinc, iron, and more.

Choline is vital as it helps our body build some of its most essential membranes. One of the membranes it’s necessary to can help preserve – and potentially even improve – memory! And don’t worry about the cholesterol; there’s not enough evidence to prove that cholesterol in eggs is bad for your heart. In fact, some evidence shows the opposite. So add those eggs to your breakfasts, salads, or just enjoy them on their own to reap the brain health benefits.

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1. Avocado

The avocado is one of the holy grails of foods. You can make avocados into guacamole, add them to smoothies, and use them in sweet and savory dishes. And eating an avocado a day may be beneficial to both brain and eye health thanks to that popular bioactive, lutein. Study results showed that people who ate a whole avocado a day had better results on cognition tests than the control group, improving or maintaining their memory, processing speed, and attention levels.

Avocados are also full of healthy fats that feed the brain and preserve and protect cognitive function. And while eating a whole avocado a day might seem like a lot, the overall health benefits of this tasty fruit mean you should try to eat them when you can.

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