{"id":21076,"date":"2020-09-28T19:47:50","date_gmt":"2020-09-28T19:47:50","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=21076"},"modified":"2022-04-07T19:22:22","modified_gmt":"2022-04-07T19:22:22","slug":"best-foods-for-brain-health","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-foods-for-brain-health\/","title":{"rendered":"9 of the Best Foods to Boost Your Brain Health"},"content":{"rendered":"<em>Sure, you&#8217;ve heard of food for thought. But <a href=\"https:\/\/www.humnutrition.com\/blog\/author\/chelsey-amer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Chelsey Amer, MS, RDN, CDN<\/a>, goes beyond the popular idiom by sharing a list of the best foods for brain health.<\/em>\n\nWhen it comes to brain health, we\u2019ll take <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-exercise-your-brain\/\" target=\"_blank\" rel=\"noopener noreferrer\">any advantage<\/a> we can get, right? After all, your brain is arguably the important organ in your body!\n\nNot only does your brain control your thoughts, feelings, memory, and intelligence, but also physical movements, including your beating heart and breathing through your lungs. For these reasons and more, keeping your brain healthy is essential, to say the least.\n\nBut unfortunately, there\u2019s no amount of brain teaser puzzles you can complete to overcome a nutrient-deficient diet. That&#8217;s where your food choices come in.\n<h2>9 Best Foods to Boost Brain Health<\/h2>\nTo support brain health through nutrition, add some of these brain-healthy foods to your diet.\n\n<img data-dominant-color=\"a68c77\" data-has-transparency=\"false\" style=\"--dominant-color: #a68c77;\" decoding=\"async\" class=\"size-full wp-image-21220 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/09\/Salmon-and-Fatty-Fish-Foods-for-Your-Brain-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman preparing salmon with broccoli, two of the best foods for brain health and cognition\" width=\"770\" height=\"514\">\n<h3>1. Salmon + Fatty Fish<\/h3>\nYour brain is about <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20329590\/\" target=\"_blank\" rel=\"noopener noreferrer\">60 percent fat<\/a>. So <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a>, including omega-3 fatty acids, are among the best foods for brain health and memory. <a href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" target=\"_blank\" rel=\"noopener noreferrer\">Omega-3 fatty acids<\/a> are considered an essential nutrient, meaning your body can&#8217;t make them from scratch. For that reason, you must eat or supplement with them.\n\nSalmon is rich in EPA and DHA omega-3 fatty acids. Eating fish twice weekly is recommended for brain-related benefits from omega-3s, like supporting your mental health by regulating sadness and stress. (For culinary inspiration, try out my <a href=\"https:\/\/chelseyamernutrition.com\/easy-dijon-baked-salmon-video\/\" target=\"_blank\" rel=\"noopener noreferrer\">baked Dijon salmon recipe<\/a>.)\n\nFurther, for expectant mothers, high omega-3 fatty acid intake <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3046737\/\" target=\"_blank\" rel=\"noopener noreferrer\">during pregnancy<\/a> can support your newborn with:\n<ul>\n \t<li>higher intelligence<\/li>\n \t<li>better communication and social skills<\/li>\n \t<li>fewer behavioral problems<\/li>\n \t<li>a decreased risk of hyperactivity<\/li>\n<\/ul>\n<h3>2. Dark green veggies<\/h3>\n<a href=\"https:\/\/www.humnutrition.com\/blog\/what-i-eat-in-a-day-wfpb-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Plant-based foods<\/a> are known to prevent cognitive decline, largely due to their numerous nutrients and antioxidants. Antioxidants are tiny molecules that fight <a href=\"https:\/\/www.humnutrition.com\/blog\/why-are-free-radicals-bad\/\" target=\"_blank\" rel=\"noopener noreferrer\">free radicals in your body<\/a> that could cause harm.\n\nDark green vegetables also pack vitamin K, folate, and lutein to promote good cognitive function. When it comes to food for your brain, the best green veggies include:\n<ul>\n \t<li>broccoli<\/li>\n \t<li>kale<\/li>\n \t<li>Brussels sprouts<\/li>\n \t<li>collard greens<\/li>\n<\/ul>\n<img data-dominant-color=\"9b8b72\" data-has-transparency=\"false\" style=\"--dominant-color: #9b8b72;\" decoding=\"async\" class=\"aligncenter wp-image-21216 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/09\/Brain-Healthy-Foods-Beet-Juice-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman making beet juice, one of the top brain healthy foods that increases blood flow to the brain\" width=\"770\" height=\"514\">\n<h3>3. Beets<\/h3>\nNot only are beets pretty to look at, but they also provide a potent punch of antioxidants to support brain health. Beets are rich in anthocyanins and nitrates, which can help reduce <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a> and improve oxygen flow to the brain.\n\nAlthough a degree of cognitive decline is normal with age, improved blood and oxygen flow can help deliver key nutrients to the brain and help maintain cognitive function. Drinking beet juice can help <a href=\"https:\/\/www.sciencedaily.com\/releases\/2010\/11\/101102130957.htm\" target=\"_blank\" rel=\"noopener noreferrer\">increase blood flow to the brain<\/a>, which supports brain health, especially in older adults.\n\nMoreover, beets contain vitamin B6, magnesium, and folate, which are also among the best brain-boosting nutrients.\n<h3>4. Berries<\/h3>\nSimilar to beets, the <a href=\"https:\/\/www.humnutrition.com\/blog\/eat-the-rainbow\/\" target=\"_blank\" rel=\"noopener noreferrer\">deep-colored pigments<\/a> in blueberries, blackberries, raspberries, and strawberries promote benefits for brain health.\n\nBerries are rich in antioxidants, which help reduce oxidative stress and inflammation, thus improving mental acuity and <a href=\"https:\/\/www.acs.org\/content\/acs\/en\/pressroom\/presspacs\/2012\/acs-presspac-march-7-2012\/strong-scientific-evidence-that-eating-berries-benefits-the-brain.html\" target=\"_blank\" rel=\"noopener noreferrer\">combatting age-related memory loss<\/a>.\n\nThe antioxidants in berries can also alter the way brain cells communicate. Better communication between brain cells can help prevent mental decline.\n<h3>5. Eggs<\/h3>\nEggs are an terrific source of choline, a lesser-known nutrient that <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/a-possible-brain-food-that-youve-probably-never-heard-of\" target=\"_blank\" rel=\"noopener noreferrer\">wards off cognitive decline<\/a> and aids memory. But how?\n\nCholine is required to create the neurotransmitter acetylcholine. Acetylcholine is <a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/01\/190108084424.htm\" target=\"_blank\" rel=\"noopener noreferrer\">necessary for widespread brain function<\/a>, including mood regulation, memory, and muscle coordination.\n\nEating eggs (specifically the yolks) not only provides a significant dose of choline, but other brain-supporting nutrients as well.\n\nEggs contain B vitamins\u2014including vitamin B6, folate, and vitamin B12\u2014which boost brain health. Low folate and <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-b12-deficiency-signs\/\">vitamin B12<\/a> levels can impact your neurological function with difficulty thinking and mood changes.\n\nNote: Vegetarians and strict vegans are at the highest risk for <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-b12-deficiency-signs\/\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin B12 deficiency<\/a> since natural food sources of vitamin B12 are limited to animal foods.\n\n<img data-dominant-color=\"786043\" data-has-transparency=\"false\" style=\"--dominant-color: #786043;\" decoding=\"async\" class=\"aligncenter wp-image-21217 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/09\/Best-Foods-for-Brain-Health-Green-Tea-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman pouring green tea in glasses, one of the best foods for brain health thanks to antioxidants and caffeine\" width=\"770\" height=\"508\">\n<h3>6. Green Tea<\/h3>\nSipping green tea daily can also help protect your noggin.\n\nFirst of all, the caffeine in green tea provides a brain-stimulating effect. You probably sip your morning caffeinated beverage for a jolt of alertness, but caffeine has also been shown to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28056735\/\" target=\"_blank\" rel=\"noopener noreferrer\">improve concentration, cognition, and mood<\/a>. (FYI, the same goes for <a href=\"https:\/\/www.humnutrition.com\/blog\/how-many-cups-of-coffee-per-day\/\" target=\"_blank\" rel=\"noopener noreferrer\">caffeine in coffee<\/a>.)\n\nIn addition, the antioxidants in green tea provide a powerful brain boost to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15350981\/\" target=\"_blank\" rel=\"noopener noreferrer\">ward off<\/a> neurodegenerative ailments.\n\nGreen tea also contains a compound called L-theanine. L-theanine increases the production of the neurotransmitter GABA, which can help you feel calmer.\n<h3>7. Dark Chocolate<\/h3>\nFor all of my chocolate lovers, here\u2019s a fun fact for you: Chocolate consumption is linked with <a href=\"https:\/\/www.health.harvard.edu\/blog\/your-brain-on-chocolate-2017081612179\" target=\"_blank\" rel=\"noopener noreferrer\">improved brain function<\/a>.\n\nFlavanols, a type of antioxidant found in cocoa, has anti-inflammatory effects. Several studies associate chocolate intake with an increase in blood and oxygen flow to the brain, and even <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6262453\/\" target=\"_blank\" rel=\"noopener noreferrer\">more electrical nerve activity<\/a>, which promotes better brain function.\n\nDark chocolate has the greatest flavanol levels of all chocolate types because of its high cocoa content, so opt for at least 70 percent cocoa when eating chocolate for brain health.\n\nFurther, chocolate contains some caffeine, which can give your brain a boost, too.\n<h3>8. Nuts + Seeds<\/h3>\nEating a variety of nuts and seeds can help broaden your nutrient intake to support the health of your brain. Nuts and seeds are rich in <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant-based protein<\/a>, brain-boosting healthy fats, antioxidants, and a variety of vitamins and minerals.\n\nIn particular, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25732213\/\" target=\"_blank\" rel=\"noopener noreferrer\">walnuts<\/a> are linked with improved cognitive function. Walnuts, as well as flaxseeds, are rich in ALA omega-3 fatty acids.\n\nNext, pumpkin seeds and cashews pack a hefty dose of magnesium. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024559\/\" target=\"_blank\" rel=\"noopener noreferrer\">Magnesium is a key nutrient<\/a> to support learning, memory, mental health, and quality <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a>. Conversely, low magnesium levels can compromise your cognitive health and mood.\n\nFurthermore, many nuts and seeds contain vitamin E, an antioxidant that protects the brain from age-related decline. Opt for the likes of:\n<ul>\n \t<li>sunflower seeds<\/li>\n \t<li>peanuts<\/li>\n \t<li>almonds<\/li>\n<\/ul>\n<img data-dominant-color=\"a08a69\" data-has-transparency=\"false\" style=\"--dominant-color: #a08a69;\" decoding=\"async\" class=\"size-full wp-image-21219 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/09\/Extra-Virgin-Olive-Oil-Best-Foods-for-Your-Brain-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man pouring extra virgin olive oil for caprese\" width=\"770\" height=\"445\">\n<h3>9. Extra Virgin Olive oil<\/h3>\nIf your preferred cooking oil is extra virgin olive oil, you\u2019re doing your brain a favor!\n\nHigh-quality extra virgin olive oil is rich in antioxidants, which <a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/06\/170621103123.htm\" target=\"_blank\" rel=\"noopener noreferrer\">protects your brain cells from damage<\/a> and age-related decline. Even more, studies have shown that EVOO&nbsp;is associated with <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/acel.13076\" target=\"_blank\" rel=\"noopener noreferrer\">improved brain cell communication, memory, and cognition<\/a>.\n\nMore often than not, opt to cook with olive oil to reap the benefits of this brain-healthy food.\n<h2>Final Thoughts<\/h2>\nOf course, these aren&#8217;t the only foods for brain health and memory. So cover all your bases by opting for a well-balanced diet that includes a wide variety of whole foods.\n\nWith some simple swaps and additions to your diet, you can feed your brain with the nutrients it needs most without even giving it a second thought.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/4\/omg-omega-the-great\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/ddec67f0-7edf-11f0-aee9-3579adb4c50c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"OMG! Omega the Great\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t434 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">OMG! Omega the Great<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports even skin tone and heart + brain health\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$33<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sure, you&#8217;ve heard of food for thought. But Chelsey Amer, MS, RDN, CDN, goes beyond the popular idiom by sharing a list of the best foods for brain health. When it comes to brain health, we\u2019ll take any advantage we can get, right? After all, your brain is arguably the important organ in your body! [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":21218,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[850,895],"coauthors":[21971],"class_list":["post-21076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-antioxidants","tag-brain-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 of the Best Foods to Boost Your Brain Health | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Eat more brain-healthy foods to improve cognitive function, memory, and mood. 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