10 Foods For Brain Health (These Will Make You Smarter)
In the world of wellness, physical fitness is often what we all hyperfocus on.
But brain health is just as - if not even more - important than physical health.
What’s the point of being jacked if our cognitive ability and brain aren’t functioning optimally?
Here are 10 foods that help support your brain so you can be jacked and smarter…
1. Fatty Fish
60% of your brain is made of fat & half of that is composed of omega-3 fatty acids & unsaturated fats.
Fishes such as salmon, trout (my favorite), albacore tuna, herring & sardines are rich sources of omega 3’s.
One study found that omega-3 fatty acids increase learning, memory, cognitive well-being, and blood flow in the brain.
For best results, try and get at least 2 servings of fatty fish a week.
2. Berries
Berries such as blueberries, strawberries, blackberries & raspberries contain flavonoids that help improve memory.
Researchers at Harvard found that women who consumed 2 or more servings of berries each week can delay memory decline by up to 2.5 years.
My favorite way to incorporate more berries into my diet is by adding them to my overnight oats, yogurt, and oatmeal.
3. Green Leafy Vegetables
Vegetables such as spinach, kale, broccoli, & collards are high in brain nutrients like beta carotene, vitamin K & folate.
Studies have shown that these plant-based foods may help slow cognitive decline, thought to be due to the neuroprotective actions of lutein, folate, β-carotene, and phylloquinone.
You may see people putting spinach and kale into their smoothies, not for that “Shamrock Shake” effect, but because of the ease and convenience of adding these brain healthy greens into their diets.
I even add them to my eggs and rice bowls for some color, volume, and benefits.
4. Coffee & Green Tea
I’ve recently become obsessed with coffee grounds and my new espresso machine, and thank heavens I have it.
Coffee as well as green tea contain a high amount of caffeine & antioxidants, which can help support brain health.
Green tea in particular contains L-Theanine which helps reduce anxiety & makes you feel more relaxed.
With aging, our brains endure increased amounts of oxidative stress. This means more brain fog, memory loss, fatigue, etc.
Antioxidants, found in coffee, help counteract the free radicals built up in the brain, thus counteracting oxidative stress as well.
So you may want to keep accruing those Starbucks points (just stop getting the sugary drinks and stick to simple black coffee, cold brew, or coffee with some milk).
5. Eggs
Eggs are nature's multivitamin and a net positive for your brain health.
Specifically, egg yolks are a good source of choline, which is associated with reducing inflammation and maintaining memory and communication between brain cells.
Just be sure to stick with pasture raised eggs to get as much quality nutrients as possible (and not the nasty GMO corn and soy other eggs contain).
6. Fermented Foods
Kefir, kimchi, sauerkraut, & yogurt with active cultures contain sources of live bacteria that can promote healthy gut function & reduce anxiety.
Many studies showed that fermented foods may protect the brain by improving memory & slowing cognitive decline.
The beneficial effects of fermented foods may be due to changes in chemical composition by probiotics and homeostasis in the gut microbiota community.
I love adding kimchi or sauerkraut to my rice bowls or meals for not only the bacterial benefit but extra taste and volume as well.
7. Dark Chocolate
Hopefully, you have some Halloween candy lying around…
Dark chocolate & cocoa powder contain flavanoids, caffeine & antioxidants.
We’ve already talked about the benefits of those antioxidants.
Flavanoids, however, gather in areas of the brain that help with learning & memory, which may aid in boosting brain activity.
It’s also said to protect neurons against injury induced by neurotoxins, have the ability to suppress neuroinflammation, and have the potential to promote cognitive function.
8. Beef Liver
Liver King may have been onto something…
Organ meats are high in Omega 3 fatty acids, choline, B12, folate, magnesium & chromium all of which support cognitive function & brain health.
Beef liver is considered nature’s multivitamin as it contains more nutrients gram for gram than any other food.
Eat it whole, find a ground meat blend, or find some quality supplements at the very least!
9. Walnuts
There may be a reason nature made walnuts shaped like brains…
Nuts are a great source of healthy fats, and also contain antioxidants & vitamin E which protects against free radicals.
Walnuts are also high in an omega-3 fatty acid called alpha-linolenic acid (ALA) which can lower blood pressure & clean arteries.
So besides being a brain-healthy snack, they prove to bring some systemic benefits to the body as well!
10. Turmeric
Turmeric, besides its well known anti-inflammatory benefits, it also contains curcumin which has antioxidants, & has been shown to boost a brain-derived neurotrophic factor, which helps brain cells grow.
Note: If you do take in curcumin, be sure to pair it with black pepper as it can enhance absorption by 2000%
A very popular trend recently has been “Golden Milk”.
Here’s the recipe:
Ingredients:
Milk: I’d typically go for coconut or oat milk, but you can use your favorite dairy or dairy-free options such as whole milk, almond milk, or cashew milk.
Turmeric: I’d go for ground turmeric in this recipe as most people have it easily accessible in their spice drawer or cabinet.
Spices: You may even be inclined to add a pinch of cinnamon and black pepper (to activate the compound curcumin in turmeric). You could also add ground ginger or cardamom for an extra spiced taste.
Sweetener: Maple syrup or honey are my go-to’s, but the choice is yours.
Directions:
- Dissolve the spices: Whether you’re making hot or iced golden milk, it’s essential to first dissolve the spices and salt in hot milk. Heat the milk — the full amount of milk for the hot version, or a small amount of milk for the iced version — until it nearly reaches a simmer. (You do not want the milk to boil.) Then stir in the spices, and any additional sweeteners until dissolved.
- Add cold milk (only if serving iced): At this point, pour the hot golden milk base over a full glass of ice and stir with cold milk until combined if you are making iced golden milk.
- Taste: Give the hot or iced golden milk a taste and see if you need to stir in any additional sweetener.
- Serve: Then serve and enjoy! The spices in golden milk can have a tendency to sink to the bottom after a little while, so I recommend regularly giving your drink a stir to mix it up.
🏁 In the end…
When you eat these foods, do not expect to feel like you spontaneously acquired some superhuman intelligence.
Instead, what you're looking for is what happens after long-term application.
Food is fuel and ultimately the types of foods we eat determine how we feel, think, and perform.
Try these foods out and continue to work on becoming the best version of yourself.
Be well.
Until Next Time, C.
