4 Brain Boosting Foods

JUNE IS ALZHEIMER’S DISEASE AND BRAIN HEALTH AWARENESS MONTH.

I love sharing nutrition focused ways to take care of your body, and this one hits a little closer to home. When I’m not slinging recipes onto this blog, I work as a registered dietitian at a behavioral mental health long-term care facility in Denver. The patients I work with suffer from a multitude of mental ailments including traumatic brain injuries, schizophrenia, major mental illnesses, and dementia. Taking care of your brain is key to supporting a long and healthy life, and studies are starting to show ways in which the food you eat impacts your brain, it’s function and overall health.

Since last week was the summer solstice, Alzheimer’s Associations day to raise awareness and spread the love for those affected with Alzheimer’s disease and dementia with “The Longest Day,” I thought this was the perfect time to share a couple of my favorite foods for brain health.

You might not have Alzheimer’s today, but taking care of your brain at any age will help prevent memory decline and could stave off the progression of dementia in later years. An epidemiological study in the European Journal of Neurology states that evidence is growing that nutrients such as antioxidants, fats, and B-vitamins may decrease the progression of dementia as you age (1).

BEST FOODS FOR BOOSTING YOUR BRAIN HEALTH!

AVOCADOS//:

As if we need more reasons to love avocados! Evidence has shown that avocados can be very beneficial for overall brain health, from signaling to the prevention of damage after a stroke. (2) Avocado oil has been used in studies to identify connections to brain health and found to improve overall brain blood supply and benefit nerve signaling within the brain – which is a benefit unseen when using only fish oil. (2) Combinations of mono and polyunsaturated fatty acids (like those found in avocados and fatty fish) in the diet can support brain health even after a significant event like a stroke. Studies have found that avocado oil intake can help prevent permanent damage to the brain in function and memory! (2) Avocados are also high in vitamin E, which has been shown to reduce risk for Alzheimer’s due to its antioxidant abilities. (3)

WALNUTS//:

Many varieties of nuts and seeds, but especially walnuts, contain high amounts of phytochemicals which can be beneficial in decreasing neurodegenerative diseases. (4) Walnuts specifically contain polyphenols that can increase antioxidant ability, decrease inflammation, and improve neural signaling (4). Polyunsaturated fatty acids, which are rich in walnuts, have been shown to offer the same health benefits, according to the Journal of Nutrition when looking at the role of walnuts and the aging brain. 

CHERRIES//:

The darker the better with these fruits! Just like berries, cherries are packed with flavonoids and anthocyanins (the reason behind that red/blue color), which may boost brain function, including memory, according to the Academy of Nutrition and Dietetics. (5) Cherries are also rich in phytochemicals which offer the same anti-inflammatory and antioxidant benefits as some other brain-boosting foods. (6)

DARK CHOCOLATE//:

Another food that no one is going to complain about getting health benefits out of. A little dark chocolate can go a long way for your health! The caffeine, antioxidants, and flavonoids found in dark chocolate and cocoa powder can all benefit brain health, including memory function. (7) One study showed that those participants that had a higher intake of chocolate were able to perform better in specific cognitive exercises than those who ate it less frequently. (7) Chocolate can also do good things for your mood which overall can contribute to better brain health. 

WANT MORE MEMORY BOOSTING BRAIN FOODS?! HERE ARE A COUPLE BONUS BRAIN FOODS!

Blueberries
Fatty fish
Coffee
Turmeric
Other nuts and seeds

For more information about “The Longest Day” and the Alzheimer’s Association check out their website HERE. 

xx,
mallory

 

SOURCES:

  1. Eur J  Neurol, The role of nutrition in Alzheimer’s disease: epidemiological evidence.

  2. SF Gate, Avocado and Brain Function.

  3. Health, 9 Foods That May Help Save Your Memory.

  4. J Nutr, Role of walnuts in maintaining brain health with age.

  5. Academy of Nutrition and Dietetics, 4 Types of Foods to Help Boost Your Memory.

  6. Health, 7 Health Benefits of Cherries.

  7. Healthline, 11 Best Foods to Boost Your Brain and Memory.

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