10 Foods That Boost Brain Power!

What you choose to put on your plate affects more than your weight.  The foods that you choose to fuel your body with can also benefit every body system, supporting everything from your blood pressure to your energy levels and even your bone health! As we age, the foods we eat become even more important to keep our bodies functioning to their optimum level. A calorie is most definitely not just a calorie! The quality of those calories matter! A daily 2000 calorie diet rich in lean protein, a variety of colorful fruits and vegetables and whole grains will affect your body much differently than the same amount of calories full of high sugar foods, enriched grains and highly processed foods!  Did you know that by making a few simple daily changes to your diet can boost your brain health? As we age, this is vital to support our memory and cognition. I have put together 10 foods that you can start adding to your diet today! This gives the phrase, ‘Food for Thought’, a whole new meaning! I like to focus on God made, natural foods rather than highly processed food that comes in a bag or box . Ok, let’s get started!

1. Leafy Green Vegetables

Vegetables such as broccoli, spinach, kale and brussels sprouts reduce an amino acid that has been linked to memory loss and reduced cognitive skills. They are packed with Vitamins E and K, lutein, folate and betacarotene, which are all found to support brain health. These leafy green vegetables can be easily added in salads, omeletes, soups, and casseroles. Don’t skip the produce section and grab some of these brain-boosters the next time you visit the grocery store!

2. Nuts

Nuts are a great snack or add-in to other foods like salads, oatmeal, or stir fry. They are a source of healthy fats, with walnuts really standing out as they are high in omega-3 fatty  acids, which are good for brain function. Nuts can be high in calories so remember that a serving is just a small handful.

3. Berries

Research has shown that there are plant compounds found in berries that help improve signaling pathways in the brain. These are linked to cell survival and the ability for the brain to adapt to change, thus improving cognitive skills. Blueberries in particular are great because they have been found to improve memory, but also reduce blood pressure and reduce the risk of heart disease! In fact, the small but mighty blueberry has been called a “superfood”! Besides all that, berries are delicious and make a healthy sweet treat! Toss them in your yogurt, your oatmeal, salad or smoothie! Yum!

4. Fatty Fish

Fatty fish like salmon are rich in omega-3 fatty acids, which have been found to reduce the risk of Alzheimer’s disease because of their anti-inflammatory properties. Salmon is a quick and delicious entrée. It can be grilled, baked, pan-seared or even cooked in the air-fryer! A nice piece of salmon accompanied by some sauteed broccoli or a salad is a healthy and delicious dinner!

5. Olive Oil

Healthy fats like olive oil can also help support brain health. Olive oil is rich in monounsaturated fatty acids which lower inflammation and is loaded in antioxidants. This helps protect the brain. When you saute vegetables or sear a piece of lean protein like chicken breast or salmon in a little olive oil, you are adding nutritional value to already healthy foods! A little goes a long way. A serving is only 1 tablespoon. 

6. Eggs

Eggs are one of the easiest foods to prepare and eat. Fried, boiled, scrambled or cooked in other dishes, eggs are a staple. The wonderful news is that eggs boost brain function by reducing inflammation and improving communication between brain cells. They are a good source of protein and they are low in fat and calories. Go ahead and eat the whole egg!

7. Chicken

Chicken is a great source of lean protein, choline and iron which all support cognitive function. Also, poultry like chicken or turkey  are low in saturated fats which are heart-healthy and keep your cholesterol at a healthy level. Chicken is so versatile! It can be prepared in so many different ways, making it an easy way to add brain-boosting power to your diet! 

8. Citrus Fruits

Citrus fruits like oranges, grapefruit or tangerines are a great source of flavanone, which have antioxidant properties. Research has shown that antioxidants improve blood flow to the brain, which boosts cognitive function. One-study showed that elderly people who eat a citrus fruit almost every day are 23% less likely to develop dementia! 

9. Whole Grains

Eating whole grains instead of enriched white bread, pasta or white rice is  a healthy choice for many reasons. Eating grains that have been highly processed and stripped of the outer layer of the grain are processed in the body much like sugar. When eaten daily, this can lead to chronic health problems like diabetes, obesity and heart disease. These can then lead to cognitive issues. Replacing enriched grains with whole grains will be a much healthier choice because they are full of healthy fiber, which helps the body metabolize it slower, reducing sugar spikes and it will keep you feeling full longer. Go for 100% whole wheat or 100% whole grain breads and pastas, oats, brown rice and quinoa.

10. Coffee or Tea

Coffee and tea both contain caffeine, which has been shown to improve cognitive function and mental focus. We all know how that cup of coffee in the morning seems to ‘wake up’ our brain! Well there is science behind it! Coffee or tea can help with memory as well. The caffeine helps keep us alert and is an energy boost. Just remember not to add a lot of sugar to your brew!

Focusing on eating God made foods is a great place to start on your journey to a healthier lifestyle! The closer the food is to it’s natural state, the better it will be for you! Try shopping mainly around the perimeter of the grocery store to focus on more natural choices like fresh fruits and vegetables, lean meats and seafood, low fat dairy, whole grain breads, and the frozen section for frozen items like frozen fruit or vegetables. God has given us so many delicious foods to enjoy that not only boost brain power, but they help our entire body function optimally. You wouldn’t put the wrong fuel in your vehicle so think of your body the same way! For it to work the best it can, fuel it with healthy, natural food that the Lord has provided for us to enjoy! It’s really a no-brainer!