The brain works around the clock without taking a break, notes Purtell. In addition to regulating cognitive functions (like memory and learning), it’s also in charge of essential processes like breathing, movement, and temperature control, just to name a few. Eating well will support these functions, and ultimately, overall health.
Brain Food Basics
But what does a brain-friendly diet look like, exactly? In general, it involves eating fresh, whole foods, like fruits, vegetables, whole grains, and lean proteins. These foods contain key nutrients for brain health, including omega-3 fatty acids, antioxidants, and vitamins A, C, and K, according to Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health. Nutrition for brain health is as much about what you avoid, too. Your brain will thank you if you limit processed foods, which are high in saturated fats, trans fats, and added salt and sugar—i.e., nutrients that thwart brain health via inflammation and oxidative stress. Thankfully, to make things easier, these guidelines apply to both brain and body health as a whole. Still, when it comes to brain wellness, there are some foods that deserve a call-out. Read on to learn about the best foods for brain health, along with how much to eat), according to medical professionals.
Best Foods for Brain Health
For maximum brain benefits, Dr. Kelley suggests chowing down at least 2 to 3 cups of dark leafy greens a day. This doesn’t have to be all about salads, though. “Add a cup of spinach into your eggs or blend some kale into asmoothie,” recommends Dr. Kelley. Another option is to toss a cup of greens into a soup or stew while cooking. Eventually the greens will wilt, adding a generous (and effortless) dose of nutrients and flavor. “Try [eating] half a cup of berries, particularly blueberries or strawberries, at least three times a week,” suggests Dr. Kelley. “Put them in your morning smoothies, add them to oatmeal or yogurt, or toss them in a salad for a sweet kick.” RELATED: We All Know Seeds Are Good for You, but These 6 Are the Healthiest “The American Heart Association recommends 1.5 ounces of unsalted nuts at least four times per week,” Purtell says. (A serving size of 1.5 ounces is equal to a small handful of nuts or two tablespoons of nut butter.) All types of nuts are fair game, so you’ll have plenty to choose from. Walnuts, pecans, almonds, and cashews are just a few of the delicious choices out there. Eat them as is for a simple snack, or toss them into yogurt, oatmeal, or homemade granola. Craving something savory? Use crushed nuts instead of breadcrumbs to coat a protein, like tofu or fish. Dr. Kelley recommends eating fatty fish at least twice a week. One serving is about 3 ounces, or ¾ cup, of cooked fish, according to the American Heart Association. While you’re at it, choose options that are low in mercury, suggests Dr. Kelley, which includes varieties like salmon, tilapia, sardines, and pollock, according to the Food and Drug Administration. RELATED: How to Cook Salmon Thanks to these brain benefits, a daily dose of dark chocolate will do you well. According to Purtell, the recommended serving is one ounce (or one square) of dark chocolate with at least 70 percent cocoa. “Make sure to check the nutrition label for added sugars,” he adds. A high intake of processed sugar can lead to oxidative stress, but chocolate with higher percentages of cocoa tends to be lower in sugar, explains Purtell. When it comes to tea, drinking a cup a day is a superb way to get your fill of brain-boosting nutrients. But for optimal benefits, you can drink up to two or three cups a day, according to Purtell. Keep in mind that green and black teas contain caffeine, so avoid drinking too much late in the day, especially if you’re sensitive to caffeine. Lion’s mane tea is naturally caffeine-free, but always check the label to ensure the product is free of caffeinated ingredients.
