As we age, maintaining cognitive health becomes increasingly important. That’s because cognitive function—including factors like your memory—typically takes a decline in our later years. After the age of 40, it’s crucial to support our brain function and overall mental well-being through a balanced diet and healthy lifestyle choices.
One easy and enjoyable way to boost brain health is by incorporating specific foods and beverages into your daily diet. While there are plenty of brain-healthy foods to enjoy, there’s also an array of tasty beverages you can add to the mix. These drinks are not only delicious but also packed with nutrients and compounds that can enhance memory, improve mood, and protect against cognitive decline. Here are six brain-healthy beverages to start your day off right and keep your mind sharp and vibrant, according to registered nutritionist Varsha Khatri of Prowise Healthcare; Dr. Jeoff Drobot, founder of cerebralfit.com and founding member of the American Center for Biological Medicine (ACBM); and Dr. Kubanych, Health & Wellness Advisor at NAO.
1. Turmeric Latte/Golden Milk
Turmeric lattes, also known as golden milk, are packed with the potent anti-inflammatory and antioxidant compound curcumin. Khatri explains, "Curcumin has been linked to improved mood and memory by increasing brain-derived neurotrophic factor (BDNF), which supports the growth and maintenance of neurons." Drinking a turmeric latte can help reduce inflammation in the brain, potentially lowering the risk of cognitive decline and enhancing overall brain function. This warm, comforting beverage is a delicious way to support your cognitive health.
2. Blueberry Smoothie
Blueberries are renowned for their high antioxidant content, particularly flavonoids, which are known to improve cognitive function. "Consuming blueberries can enhance memory and protect the brain from oxidative stress," says Khatri. A blueberry smoothie not only provides these brain-boosting benefits but also offers a refreshing and tasty way to incorporate essential nutrients into your diet. By enjoying a blueberry smoothie regularly, you can help safeguard your brain health while satisfying your taste buds.
3. Beetroot Juice
Beetroot juice is an excellent choice for boosting cognitive function due to its high nitrate levels. These nitrates are converted into nitric oxide in the body, which helps dilate blood vessels and improve blood flow and oxygen delivery to the brain. "Better circulation can enhance cognitive functions, improve memory sharpness, and heighten concentration," Khatri notes. Beetroot juice is a natural, vibrant option for those looking to enhance their mental capacities and maintain focus throughout the day.
4. Green Tea
Green tea is a powerful ally for brain health, thanks to its rich antioxidant content, particularly catechins. "The moderate caffeine content in green tea improves focus and alertness without causing the jittery feeling often associated with coffee," says Khatri. Additionally, green tea contains the amino acid L-theanine, which promotes relaxation and reduces stress, further enhancing overall mood. By incorporating green tea into your daily routine, you can enjoy improved cognitive function and a calm, focused mind. (It's also great for weight loss!)
5. Matcha
Speaking of green tea, here's a version that's especially tasty and great for your brain. "Matcha is a powdered green tea with a higher concentration of antioxidants and L-theanine," explains Dr. Takyrbashev. "It provides a more sustained release of energy and improved concentration without the jitters associated with coffee. L-theanine in matcha promotes relaxation and can help reduce stress. Matcha also offers a potent dose of antioxidants that protect brain cells and support overall cognitive health." Try a matcha latte with a bit of sweetener for a morning pick-me-up that your brain will love.
6. Coffee
If you want a little more caffeine, a cup of black coffee couldn't hurt. Dr. Drobot notes that this classic morning beverage can "enhance alertness, focus, and cognitive performance." If you have a bit of a sweet tooth, he recommends pairing it with dark chocolate, which comes with its own brain-healthy benefits. "Dark chocolate is rich in flavonoids, which have neuroprotective properties and can improve blood flow to the brain." Score!
