The foods we eat play a major part in supporting lifelong health, especially when it comes to the brain. Including brain-healthy foods in your daily diet will support cognitive functions like memory, clear thinking, and a balanced mood. So, what should you add to your grocery list for a better brain? Eat smart with these foods that improve memory and brain health.
Next time you order an egg white omelet, think again! Skipping the egg yolk, you’ll miss out on brain-healthy nutrients like choline. Choline is an essential nutrient that helps protect memory and long-term brain health.
Benefits of Choline:
- It stimulates the production of acetylcholine, the most important learning neurotransmitter
- It aids in reducing the neurotoxin homocysteine
- It supports healthy cell structure
Learn more about the benefits of choline, especially when it comes to brain health.
Scrambled, poached, or fried—eggs make a great staple for any breakfast. Add boiled eggs to your favorite salad at lunchtime. You can also add eggs as a binder for crab cakes for a smart, satisfying meal to serve at dinner.
Want better brain health? Look to the blue zones!
The term “blue zones” first appeared in a National Geographic article by Dan Buetter on how to live a long and healthy life. Buetter traveled the world visiting these places where people live the longest. He noticed that many of the blue zone diets eat fish daily, like the Okinawans of Japan or the Ikarians of Greece.
That makes sense considering fish contain omega-3 fatty acids, vital ingredients for maintaining optimal brain health. Omega-3 fatty acids, especially DHA, are crucial for long-term brain health and cognitive function.
To eat these essential fats, refer to the acronym SMASH (salmon, mackerel, anchovies, sardines, and herring). You can supplement your diet with omega-3, too.
Protect your memory and build a healthy brain with NeuroQ Memory-400. It contains omega-3 fish oil to support mental performance and emotional balance.
3. Extra Virgin Olive Oil
When it comes to eating a brain-healthy diet, neurologist Dr. Dale Bredesen suggests looking to the Mediterranean. Their secret: lots of healthy fats, such as olive oil, avocados, nuts, and seeds.
Olive oil, in particular, has been linked to better memory and decreased risk of age-related decline. It contains potent antioxidants called polyphenols shown to protect memory and long-term brain health.
And it’s worth spending a little extra on “extra virgin.” Extra virgin refers to the highest quality, most flavorful type of olive oil. It’s unrefined—never heated or processed with chemicals.
We’ve got good news if you like Indian food!
Scientists noticed a correlation between better brain health and eating curry. They decided to take a closer look to find out why. They observed adults between the ages of 60 to 90 and found that those who ate curry more than once a month performed better on cognitive tests.
That’s because curry usually contains turmeric, a flowering root plant in the ginger family native to India. It helps protect memory and cognitive function with age.
Enjoy it for your morning meal with this chai turmeric breakfast bowl recipe. Turmeric also gives curries and rice dishes a chalky, peppery flavor with a colorful yellow hue. No wonder they call it “the golden spice!”
5. Leafy Greens
On your next grocery run, make sure to spend time in the produce aisle where you’ll find lots of foods that help improve memory. In fact, multiple studies have linked green leafy vegetables to protecting memory.
Researchers observed 960 healthy elderly adults. Participants ate varying amounts of spinach, kale, collard greens, and lettuce. Those who consumed the most servings in their daily diet were equivalent to being 11 years younger cognitively!
Leafy Greens for a Healthy Brain: Spinach Kale Collard greens Lettuce Arugula
Need a memory boost? Make blueberries your next sweet treat! Studies point to blueberries as one of the best foods that improve memory and concentration.
Blueberries taste great as a simple snack. You can also throw them in a blender for a satisfying smoothie recipe mixed with your favorite mix of healthy fruits and nuts.
Walnuts don’t just resemble our brains. They also provide the building blocks for it! Walnuts contain omega-3 fatty acids, associated with better brain structure. They also support learning and memory.
For a morning meal, top walnuts on a warming bowl of oatmeal. Walnuts taste great in a mixed green salad with apples and balsamic vinaigrette. At dinner time, try walnut crusted -salmon. They also make a great snack!
Walnuts aren’t the only tree-born fruits that support cognition. When it comes to a brain-healthy diet, nuts are high on the list of things to eat. Find out the five best nuts for the brain and memory.