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Nutritional scientists have developed methods to determine the degree of potency of antioxidants in a variety of foods and what antioxidant effects may help support brain health with age. Foods such as blueberries, broccoli, strawberries, and tomatoes have been shown to have relatively high amounts of antioxidants.
Some foods are more beneficial for your brain health than others. Below are the top five brain foods that should be eaten daily to provide the essential nutrients to both the body and the mind.
Blueberries
Blueberries may be effective in reversing age-related neuronal deficits, and subsequent behavioral manifestations and help in managing healthy aging of the brain. Research suggests the polyphenolic content found in blueberries enhances the beneficial effects through their ability to lower inflammation and oxidative stress and directly by altering the signaling pathways involved in neuronal communication.
Overall, the consumption of blueberries may help protect against age-related deficits in cognitive and motor function.
A recent clinical trial showed daily consumption of 6-9 ml of blueberry juice per kilogram of body weight for 12 weeks had some positive results. Participants with mild cognitive impairment showed an improvement in cognitive function, including improved learning, recollection of words, and reduced depressive symptoms.
Salmon
Salmon is one of the most nourishing brain-loving foods of all time. It’s loaded with Omega-3 fatty acids to help keep your brain in tip-top shape. Say goodbye to brain fog and hello to improved memory. If you have children, feeding them oily fish such as salmon can help improve their focus and learning.
Dark Chocolate
Before you go stocking up on Lindt balls and Hershey’s Kisses, not all chocolate is created equally. Stick to dark chocolate, which is packed with flavanols that have anti-inflammatory and antioxidant properties and can help improve blood flow to the brain. To support your brain health, choose organic or minimally processed dark chocolate with a minimum of 70% cocoa solids over milk and white chocolate.
Broccoli
Your mom was right when she told you to eat your broccoli: it’s one of the top brain foods as it contains high levels of Choline, vitamin C, and vitamin K, nutrients that help memory. Sulforaphane (SFN) (a compound derived from broccoli sprouts) is an agent with potent anti-inflammatory and antioxidant properties. In a recent study, this compound was suggested to potentially improve cognitive function in patients with schizophrenia.
Rosemary
You may have read or heard about using rosemary as this can be beneficial for your memory, but these components are also helping to protect your brain. One of the main ingredients, carnosic acid, helps protect the brain from neurodegeneration diseases. It protects the brain by fighting against free radicals which are linked to Alzheimer’s disease, stroke, and aging of the brain. In a study to find the most suitable essential oil to support memory, rosemary oil came out on top. Rosemary oil produced a significant enhancement of performance for overall quality of memory and secondary memory factors.
