The brain has a big job to do, so we must provide an abundance of fuels and nutrients to help it function well and remain healthy.
Research has shown that the Mind Diet, a mix of the Mediterranean and DASH diets, encourages eating certain brain-healthy foods to reduce the risk of Alzheimer’s and dementia.
There are many foods we have put on the Mind Diet list of good brain food. Here are six things you can eat for better brain health.
Leafy Greens
Vitamin E is an antioxidant that protects cells from damage from free radicals and has been linked with preventing cognitive decline in aging populations. Vitamin K and vitamin A are also associated with improved brain health and help prevent memory loss and improve cognition.
Increasing the intake of leafy vegetables need not be difficult. You can add a handful of vegetables when preparing a smoothie or add a serving of vegetables to your favorite recipe for the casserole.
Lamb
You might be surprised to know that lamb is associated with benefits such as long-term cognition. According to a recent study, weekly consumption of lamb (but not other red meat) was associated with improved long-term awareness. The study also found improvements in fluid intelligence in people who regularly consumed certain foods, including lamb.
Lamb is produced in all US states and is available all year round, making it easy to incorporate into your diet. Try adding lamb to your favorite stew recipes or cooking it on the grill. Eggs are a popular breakfast dish for a reason. They are cheap and offer a variety of health benefits, particularly when it comes to brain health.
Eggs
Eggs are also one of the best sources of choline. Choline has been linked to reduce inflammation, promote brain function, and maintain memory and communication between brain cells. As you may know, regular egg consumption has been associated with improved cognitive performance in adults.
Eggs are often served for breakfast but can also be enjoyed with any meal. Try using eggs to make hearty dinners such as quiche or fabulous creamy pudding for dessert.
Salmon
Salmon is an excellent source of protein, but you may also see that it is perfect for brain health. Salmon is rich in omega-3 fatty acids, is crucial for brain development, and functions as an oily fish. As well as improving brain health, omega-4 fatty acids have also been linked to a reduced risk of heart disease and arthritis.
Salmon can be prepared in many ways. It can be fried, combined with a hearty portion of vegetables, or added to your favorite pasta dishes.
Blueberries
Our five-star walnut and rosemary salmon will help you deliciously boost your omega-3. Berries are good for brain health, and blueberries top the list.
They provide the body with vital nutrients such as vitamin C, vitamin K, manganese, and phytonutrients. These nutrients help to stimulate blood oxygen flow to the brain, which leads to improved concentration.
Evidence suggests that eating a diet that includes a variety of vegetables and fruits such as blueberries is associated with a lower risk of aging-related cognitive impairment, dementia, and Alzheimer’s disease. There are many ways to enjoy delicious fruits – add a handful to your smoothie recipe and puree a few berries to make a tasty blueberry and chia jam.
Walnuts
Nuts are a great addition to any diet, and one that contributes to brain health is walnuts. Compared to other nuts, walnuts offer many antioxidants. They are packed with DHA, an omega-3 fatty acid that blocks cognitive decline and suppresses inflammation and oxidative stress.
Inflammation and oxidative stress are associated with Alzheimer’s (dementia), which leads to cognitive decline.
There is evidence that eating 1 to 2 ounces of walnuts a day can improve cognitive function. Try adding a portion of walnuts to a savory salad or combining them with a variety of roasted vegetables.
The food you eat plays a vital role in brain health. You can help improve brain health, memory, and attention by including various nutrient-rich foods into your daily diet, like leafy vegetables, lamb, eggs, salmon, blueberries, and walnuts. These foods can help reduce the risk of age-related neurodegenerative diseases such as Alzheimer’s and dementia.