Your diet is important to more than just the health of your body; it also plays a crucial role in the health of your brain. Luckily, there’s a wide array of brain-healthy foods you can add to your diet to boost cognitive function, memory, and mood.
In the pursuit of optimal brain health and cognitive function, incorporating antioxidant-rich superfoods into your diet can be a game-changer. To shed some light on a few of the best options, we spoke to dietitian Shelley Balls, MDA, RDN, LDN. She told us that berries, leafy greens, nuts and seeds, and even dark chocolate are all fantastic superfoods to keep on your radar. Learn more about the benefits of each below.
1. Berries
According to Balls, "dark berries such as blueberries, raspberries, and blackberries are good sources of phytonutrients and antioxidants." These dark-hued delights are known to protect nerve cells from oxygen damage, thus slowing cognitive decline and maintaining cognitive function as we age. Moreover, the benefits of berries extend beyond brain health, promoting heart health and potentially reducing the risk of certain cancers. Whether enjoyed fresh or incorporated into various dishes like oatmeal, pancakes, smoothies, or salads, berries pack a flavorful punch while bolstering your brain health.
2. Dark-Green Leafy Vegetables
Dark-green leafy vegetables, another brain-boosting powerhouse, offer an abundance of antioxidants associated with cognitive health and mood regulation. "Dark-green leafy vegetables offer an abundance of antioxidants, which have been associated with cognitive health, and a decrease in depression," Balls says. Incorporating spinach, kale, and other leafy greens into your meals provides a nutrient-rich foundation for overall brain function and mental well-being. Try a healthy salad recipe.
3. Nuts and Seeds
Craving something crunchy? Reach for a handful of nuts and seeds. "Nuts and seeds are full of healthy fats, and antioxidants which have both been shown to promote brain health," Balls tells us. She recommends enjoying these nutrient-packed snacks in their raw or lightly salted form to maximize their nutritional benefits. From sprinkling over salads and soups to incorporating into yogurt parfaits and homemade granola, nuts and seeds offer endless possibilities for enhancing brain health through delicious and satisfying means.
4. Dark Chocolate
Good news for chocolate lovers! According to Balls, this tasty sweet treat could do wonders for your brain. Believe it or not, it's packed with benefits. "Dark chocolate contains antioxidants that can promote brain health," she affirms, recommending varieties with 70% cacao or higher for maximum benefits. Whether enjoyed on its own or incorporated into snack mixes with whole-grain cereal, nuts, seeds, or popcorn, dark chocolate serves as a delectable treat that nourishes both the body and the mind. Yum!
