The brain is the control center of your body, responsible for movement, thought, emotion, breathing and more. Because the brain has such a big job, it’s imperative that we provide it with an abundance of fuel and nutrients to help it function properly and stay healthy. The foods we eat play a huge role in the structure and health of our brains. Foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help to improve memory, cognitive function and overall brain health.
Additionally, research has shown that following the MIND diet, a mashup of the Mediterranean diet and the DASH diet that promotes eating specific brain-healthy foods, can help reduce your risk of Alzheimer’s disease and dementia. Many of the foods we’ve included here are on the MIND diet’s list of best brain foods. Here are six things you should be eating for better brain health.
1. Leafy Greens
Leafy greens, such as kale and spinach, are packed with nutrients, including vitamin K, beta carotene (a precursor to vitamin A), folate and vitamin E. Vitamin E is an antioxidant that protects the cells from free radical damage and has been linked to preventing cognitive decline in the aging population. Vitamin K and beta carotene have also been linked to improving brain health by helping to prevent memory loss and improve cognition. Increasing your intake of leafy greens doesn’t have to be hard. You can try adding a handful of greens when preparing a smoothie or adding a serving of greens to your favorite casserole recipe.
2. Lamb
Are you a fan of lamb? If so, you may be surprised to know that lamb has been linked to benefits such as long-term cognition. One research study suggested that weekly consumption of lamb—but not other red meats—might be associated with improved long-term cognition. The 10-year study noted improvements in fluid intelligence scores in individuals who consumed certain foods, including lamb. Lamb is produced in every state in the U.S. and available year-round, which makes it easy to add it to your diet. Try adding lamb to your favorite stew recipe or cooking it on the grill.
3. Eggs
Eggs are one of the most popular breakfast foods—and for good reason. They offer a host of health benefits, especially when it comes to brain health. Regular consumption of eggs has been associated with reduced memory loss in older adults, according to research. Eggs are one of the best food sources of choline, which may support brain function by helping maintain memory and communication between brain cells. Even though eggs are commonly served at breakfast, you can enjoy them at any meal. Try using eggs to make a savory dinner quiche.
