15 Foods For A Stronger, Happier Brain
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If you don’t feel alert and energized, it’s difficult to enjoy the day, right? You can pop a painkiller to address back pain or drink tea to soothe an itchy throat, but when it’s your mind that doesn’t feel its best, it’s very hard to feel like you’re thriving. A healthy brain might require a combination of several tools, including proper sleep, and possibly even counseling. But there is one simple tool that is at the root of a healthy mind. It’s the same thing that’s at the root of healthy hair, skin, or eyes. You guessed it: food. Store-bought products can help give every area of your body and health a little boost, but if you aren’t eating mindfully, they can only do so much.
Your brain is the same way. However, you get by – through something as simple as coffee or more immersive like counseling – you will likely still feel a deficit if you don’t eat foods that nourish your brain. And it’s wonderful that such a simple thing – something you’re going to consume, one way or another – can contribute to your feelings of focus and joy. You don’t even have to take any extra steps or spend any extra time to do this thing for yourself. You were already going to eat. So, maybe just eat something different. Here are foods for a healthier brain that you should add to your grocery list, particularly as fall is upon us and the change of seasons might affect your moods.
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Fortified dairy
Fortified dairy products such as milk, yogurt, or cheese are good sources of vitamin D. Vitamin D can be an important tool in fighting depression. Though you get it from sun exposure, it’s also important to get it from your food. Dairy cannot replace other important tools like counseling, but research has found that consuming it through diet has a significant impact on reducing major depression symptoms.
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Brazil nuts
Brazil nuts are an excellent source of selenium. In fact, just a handful of them will provide you with your daily recommended intake of selenium. Selenium has been found to help reduce anxiety. One way it does this is by reducing inflammation, which is often at higher levels during times of anxiety. It’s important not to overdo it on this food – only have about six to eight nuts, a few times a week – to avoid selenium toxicity.
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Dark chocolate
Dark chocolate can be a new dessert go-to because it’s loaded with flavonoids, a type of antioxidant. Antioxidants help fight oxidative stress – something to which the brain is particularly susceptible, and that is responsible for age-related cognitive decline. One study found that flavonoids can improve brain plasticity, helping us take in more information.
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Fatty fish
Fatty fish, such as sardines, tuna, mackerel, herring, and salmon, is a good source of omega-3s. Omega-3s help build the structure of cells, including neurons in the brain. One study found that those who consumed sufficient Omega-3s had improved blood flow to the brain, as well as improved cognitive powers.
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Spinach
Spinach can help both with energy levels and mood. Spinach is a good source of tryptophan, which our body needs sufficient amounts of in order to produce mood-boosting serotonin. We can’t get serotonin through foods, but we can eat foods that help our body produce its own serotonin. Spinach also helps prevent anemia, which can lead to fatigue.
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Coffee
You already knew that coffee helped you get through the day, but, in addition to its short-term effect, it may offer long-term benefits to the brain. In addition to boosting brain entropy (complex brain activity), it’s also a good source of antioxidants, fighting off oxidative stress. Of course, it’s important not to overdo it, since that can cause jitters, anxiety, and have the opposite of the desired effect.
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Flaxseed
If you aren’t a big fan of fish or you don’t want to eat it too often for fear of mercury poisoning, you can get plenty of Omega-3s from flaxseeds. One tablespoon of ground flaxseed contains nearly three grams of Omega-3s, and one tablespoon of flaxseed oil has over seven grams of this important fatty acid. It’s easy to add to cereal, smoothies, and baked goods.
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Avocados
Avocados are a good source of monounsaturated fats, which can reduce high blood pressure. Since high blood pressure has been linked to a decrease in brain function, eating this creamy fruit can keep your mind feeling strong. Healthy fats in general support brain health and avocado, along with fish and nuts, is another excellent source of them.
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Cruciferous veggies
Broccoli, Brussels sprouts, cabbage, bok choy, and kale are all good for your brain because they contain something called glucosinolates. When our body digests these, it breaks them down into other compounds that help fight off oxidative stress. Cruciferous veggies are also good sources of the antioxidants flavonoids, which further protect brain health.
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Berries
Berries, like chocolate, are a good source of antioxidants. In fact, they contain several kinds, including caffeic acid, catechin, and anthocyanin. Research suggests that the compounds in berries can boost communication between brain cells, as well as fight age-related cognitive decline. They can also improve brain plasticity to help you consume more information.
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Sunflower seeds
Sunflower seeds are a good source of the antioxidant vitamin E, which helps protect the brain against oxidative stress. One study even found that consuming vitamin E could help prevent Alzheimer’s disease, as well as strengthen cognition. If you don’t like sunflower seeds, hazelnuts have many of the same properties.
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Whole grains
Whole grains are a good source of both selenium and vitamin E, which, at this point, we know have wonderful powers for protecting the brain against decline and boosting cognition. Fortunately, there are so many to choose from, between oatmeal, brown rice, whole grain pasta, quinoa, and whole-grain pasta, it’s easy to incorporate this food into your diet.
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Soy products
Soy products, such as soybeans, tofu, soy nuts, edamame, and tempeh, are, like spinach, good sources of serotonin-boosting tryptophan. They’re also excellent sources of protein, and without sufficient amounts of protein in our diet, we can feel fatigued and suffer brain fog.
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Eggs
It turns out that the American trend of starting the day off with eggs isn’t just about culinary delights: it’s also a good choice for our minds. Eggs contain vitamin B-6, vitamin B-12, and folic acid. Each of these vitamins has been linked to a reduction in brain shrinkage and cognitive decline. Even if you aren’t a big breakfast person, it could be worth it to have a scramble in the morning.
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Peanuts
Though we cover nuts in other sections of this piece, peanuts deserve their own attention for their particular cognitive-improving powers. They not only contain unsaturated fats to protect brain health, but they’re also high in protein to boost energy levels. Furthermore, they contain a particular polyphenol called resveratrol, which may help prevent neurological diseases.
