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Last Updated on October 28, 2018

13 Brain Healthy Foods That Keep Your Brain Sharp Naturally

13 Brain Healthy Foods That Keep Your Brain Sharp Naturally

Feeding our brain is a hot topic in the nutrition and wellness world. And it should be! Studies have shown that eating certain foods can help ward off Alzheimers and improve memory. But feeding your brain with high quality, unprocessed foods has been linked to incredible benefits that translate into a higher quality of life and increased productivity.

There are, of course, foods we are wanting to keep out of our typical day-to-day diets. Foods such as sodas, cakes and cookies that contain high fructose corn syrup and other sweeteners have been linked to interruptions in the brain. Also, limiting processed foods that contain simple grains such as enriched flour, may have a detrimental effect on your brain power.

Instead, focusing on whole foods that are rich in antioxidants, vitamins and minerals have been proven to help with memory, computing power, and preventing disease. Here are some great brain healthy foods that really pack the power:

1. Walnuts

Good for both your heart and your brain, all nuts in general are good sources of healthy fats. Walnuts specifically are high in alpha-linolenic acid (ALA), a type of the famous Omega-3 fatty acid. In fact, a study completed in 2015 linked increased walnut consumption with improved cognitive testing scores.[1]

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2. Salmon

Fatty fishes such as salmon have gotten so much great attention related to their healthy fat content. Well here is another benefit to add to the list:

Because salmon is such an abundant source of Omega-3 fatty acids, they are a good source of decreasing blood levels of beta-amyloid. Beta-amyloid is the protein that forms the dangerous clumps in your brain leading to Alzheimer’s disease.[2]

3. Turmeric

It is now known that the neurons in our brains can continue to form new connections throughout adulthood which was once believed to be impossible. One of the main drivers in the process of building these new pathways is called brain-derived neurotrophic factor (BDNF).

The great news is that it is likely that turmeric can increase BDNF levels leading to improved brain function and decreased risk of degenerative brain processes.[3]

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4. Blueberries

The anti-oxidative properties of berries are powerful! It has been shown that consuming at least two servings of berries each week can improve memory and prevent memory decline.

5. Tomatoes

With the composition of your brain being mostly fat, 60% to be exact, the fat soluble nutrients in tomatoes act as a powerful safeguard. Specifically known as carotenoids, these nutrients are great antioxidants that help to neutralize free radicals. This is an important process to keep your brain functioning at its highest level.[4]

6. Chia Seeds

Another great source of healthy fats, the Omega-3 fatty acids found in chia seeds are a powerful brain enhancer.[5]

Here’re the amazing benefits of chia seeds (and some refreshing recipes).

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7. Broccoli

Research suggests that consuming dark green vegetables regularly slows cognitive decline. This is likely due to these veggies being rich in brain healthy nutrients such as Vitamin A, K, folate, lutein, and fiber.

8. Apples

Studies from 2006 showed that a common compound in apples, quercetin, may protect the neurons in our brain against oxidation. It is believed that the quercetin reduces cellular death in the brain related to oxidation and inflammation of the neurons. This process may play an important role in reducing neurodegenerative disorders such as Alzheimer’s.[6]

9. Spinach

Again! Those leafy greens! Leafy greens are a powerhouse of brain protective nutrients and antioxidants.

10. Onions

Onions are a good natural source of folate. Folate has been shown to improve the blood flow to the brain by decreasing homocysteine levels in the body. This also may have beneficial effects for those suffering with depression.[7]

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11. Flax Seeds

Another rich source of Omega 3 and ALA! Flax seeds can help reduce blood pressure and therefor improve blood flow to the brain. This reduction of blood pressure also helps reduce the risk of cardiovascular disease and strokes. It’s a win, win!

12. Coffee

The caffeine in your daily cup of Joe may be doing more than wake you up. A 2014 study showed that those with higher caffeine consumption had improved test scores on mental function and had better memory recall.[8]

13. Tea

The combination of caffeine and the amino acid L-Theanine found in tea, has been shown to have powerful effects on brain function. In a 2017 study, green tea was shown to improve cognition, memory power, and reduce anxiety.[9]

The Bottom Line

There are many foods that have been shown to benefit the brain! What is most important to keep in mind is to focus on whole, real foods.

In summary and in looking at the above list, you can see that nature has powerful benefits. Eating what nature is providing us is the fastest way to feeding your brain.

Featured photo credit: Lars Blankers via unsplash.com

Reference

More by this author

Julia Whelan

Registered Dietitian/Nutritionist

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Last Updated on November 20, 2018

10 Reasons Why New Year’s Resolutions Fail

10 Reasons Why New Year’s Resolutions Fail

A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

1. You’re treating a marathon like a sprint.

Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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2. You put the cart before the horse.

“Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

3. You don’t believe in yourself.

A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

4. Too much thinking, not enough doing.

The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

5. You’re in too much of a hurry.

If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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6. You don’t enjoy the process.

Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

7. You’re trying too hard.

Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

8. You don’t track your progress.

Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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9. You have no social support.

It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

10. You know your what but not your why.

The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

Do you want to be fit so you can be a positive example that your children can admire and look up to?

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Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

  • The more specific you can make your goal,
  • The more vivid it will be in your imagination,
  • The more encouraged you’ll be,
  • The more likely it is you will succeed (because yes, you CAN do this!).

I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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