Brain Superfoods

August 4, 2017

Top 10 Superfoods for Your Brain

We all know that eating a healthy diet is essential for our physical health. It’s equally important for our brain’s health.  For the brain to work continuously and remain in good condition, it relies on a steady supply of essential nutrients from our diet, blood sugar and oxygen.  Through a well-balanced diet, you can easily provide your brain with all the necessary nutrients to enjoy better memory, sharpened reflexes and a better attention span. Also, it will help ward off mental illnesses like Alzheimer’s, dementia and more.

1. Walnuts

Walnuts can boost thinking power and improve your memory. Walnuts have the highest level of omega-3 fatty acids among all nuts. Omega-3 fatty acids have a protective effect on the brain as they boost the functioning of neurotransmitters, which in turn improves memory and cognitive skills.

2. Wild Salmon

The brain is made up of 70 percent fat and requires essential fatty acids (omega-3s) to function properly. Salmon is a good source of omega-3 fats and an excellent superfood to boost brain power.

3. Green Tea

The latest studies show that green tea helps the brain function properly. Researchers at the University of Basel concluded that green tea extract increases the brain’s electrical connectivity, which in turn enhances cognitive functions and helps treat dementia.

4. Blueberries

You can keep your memory sharp, even during old age, by eating blueberries. The compounds in blueberries known as flavonoids play a key role in improving memory, learning and various other cognitive functions.

5. Spinach

Being high in potassium, spinach is exceptionally good for the brain. Potassium helps maintain the electrical conductivity of the brain. This helps produce lightning-fast signals between neurons, which in turn improves thinking as well as recall capacity.

6. Broccoli

Scientists have discovered that a compound known as choline found in broccoli is extremely beneficial for the brain. Choline has the potential to spur the growth of new brain cells and neural connections that are essential for sharp and strong memory.

7. Turmeric

Experts at the University of California-Los Angeles Alzheimer’s Disease Research Center found that turmeric can help keep your brain sharp. Turmeric is rich in curcumin, a compound that can prevent Alzheimer’s disease.

8. Tomatoes

You can’t ignore the memory-boosting power of tomatoes. Lycopene, a powerful antioxidant present in tomatoes, protects against free radical damage to cells that contributes to dementia, especially Alzheimer’s. Plus, those who consume lycopene on a daily basis enjoy sharper memories compared to those who do not. Also,tomatoes can help protect your brain against strokes.

9. Dark Chocolate

The list of foods that is good for the brain would be incomplete without dark chocolate. Antioxidant-rich dark chocolate is healthy for your whole body as well as your brain. The caffeine content in dark chocolate plays a key role in maintaining mental acuity.

10. Acorn Squash

Acorn squash, also known as winter squash, is another excellent superfood for your brain. Acorn squash is a rich source of folic acid. According to a 2007 study published in The Lancet journal, folic acid helps improve cognitive functioning that normally is affected by aging. Folic acid plays a key role in increasing the transmission of information through nerve cells and boosts memory.


What does the food you eat have to do with how your brain functions? Turns out an awful lot. While we’ve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. Yes, brain foods matter (especially for our gray matter).

15 Best Foods For The Brain 

1. Avocados
This fruit is one of the healthiest ones you can consume and one of my all-time favorites. While avocados often get a bad rep because of their high fat content, it’s important to note that these green powerhouses are packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing.

2. Beets
Tthese root vegetables are some of the most nutritious plants you can eat — They reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels. I love them roasted or in salads
3. Blueberries
Proving that great things do come in small packages, blueberries are a fruit I try to eat daily. That’s because they’ve got so many great health benefit ­while tasting like an all-natural candy! For starters, it’s one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress.

4. Bone Broth
Bone broth is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies. Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory. Bone broth is what I prescribe most frequently to my patients because it truly helps heal your body from the inside out. You’ll also be surprised at how simple and economical it is to make at home with my Beef Bone Broth Recipe

5. Broccoli
Your mom got it right when she told you to eat your broccoli. It’s one of the best brain foods out there. Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. (4)  It’s also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake. Its high-fiber levels mean that you’ll feel full quickly, too.

6. Celery
For a vegetable with such few calories (just 16 per cup!), celery sure does offer a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome. Because it’s so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option if you’re looking to shed pounds.  Super Hydrator Juice recipes.

7. Coconut Oil
Ahh, coconut oil, one of the most versatile — and good for you — foods out there. With 77 coconut oil uses and cures, there’s almost nothing that coconut oil can’t help.
And when it comes to your brain, it’s full of benefits, too. Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut. 

8. Dark Chocolate
Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is chockfull of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart. 

9. Egg Yolks
Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That’s right, eggs can make you happy! (6) Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.

10. Extra Virgin Olive Oil
Real extra virgin olive oil is truly a brain food. Thanks to the powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. (7) The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s. (8)  As great as extra virgin olive oil is, remember that it’s not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. The best way to get your fill is by eating it cold or at room temperature.

11. Green, Leafy Vegetables
It turns out that Popeye was onto something with his spinach obsession. Getting regular helpings of leafy green brain foods — like kale, Swiss chard and romaine lettuce — can help keep dementia at bay according to new research. (9)

12. Rosemary
We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain. (10)  It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties. (11) 

13. Salmon
If you like seafood, get excited, becauses almon is one of the most nutritious, brain food-friendly foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly ­— goodbye, brain fog — and improve memory.  And these same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!  Please note that these benefits are for Alaskan wild-caught salmon.

14. Turmeric
Isn’t it great when a simple spice has amazing health benefits? That’s the case with turmeric, an ancient root that’s been used for its healing properties throughout history. Thanks to curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents. Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information.

15. Walnuts
It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. (12) Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s.  So go ahead, grab a handful of walnuts — or try this Brain-Boosting Smoothie Recipe!  

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