It’s always important to make your brain health a priority. However, as you get older, you may be especially concerned with reducing your risk of cognitive diseases and keeping your brain in great shape. There are many things you can do to protect your cognitive health as you age, but one of the most important steps to take is to implement a brain-healthy diet.
Luckily, there are tons of tasty foods you can add to your plate for a healthier brain and a lower risk of Alzheimer’s. Recently, neuroscientist Robert Love shared a TikTok highlighting five fantastic options, including one you may not even have heard of: eggs, sardines, chocolate, wild-caught salmon, and black rice. Read on to learn all about the brain-boosting benefits of each.
1. Eggs
Protein-packed eggs are fantastic for your overall health—including your brain. "A lot of people disagree about this one, but the science is very clear," says Love, highlighting pastured eggs in particular. He says that eggs are rich in B-complex vitamins, selenium, and choline—a precursor to the neurotransmitter acetylcholine, vital for memory. Love reassures viewers that recent research has debunked the myth that egg cholesterol raises serum cholesterol, making them a safe bet for brain health. Yum!
2. Sardines
Next on the list are sardines, hailed by Love as a personal favorite. These tiny fish pack a punch with their abundance of omega-3 fatty acids, especially DHA. Given that the brain is largely composed of fat, consuming healthy fats like those found in sardines can do wonders. "It gives your brain the raw materials to make new brain cells the raw materials necessary for brain cell generation and repair," Love says. He recommends a daily intake of around 2000mg of DHA for optimal brain health.
3. Chocolate/Cacao
Who would have thought that indulging in chocolate could be beneficial for the brain? As it turns out, chocolate offers tons of benefits, even when it comes to your noggin. Love suggests opting for fair trade organic chocolate or cacao. "Research shows that cacao improves memory in healthy adults. It promotes something called neurogenesis, which is the growth of new brain cells, and angiogenesis, the growth of new blood vessels," Love reports. Additionally, its consumption may lower the risk of stroke, making it a delicious yet potent ally against cognitive decline.
4. Wild Caught Salmon
Fatty fish like salmon is one of the healthiest superfoods out there. "This one is absolutely terrific for your brain," Love raves. He emphasizes the importance of choosing wild-caught salmon over farm-raised varieties for brain health. Wild-caught salmon, rich in omega-3 fatty acids like DHA, provides numerous benefits thanks to its abundance of healthy fats, making it a staple in Love's recommendations for a brain-boosting diet.
5. Black Rice
Last but not least, Love introduces black rice, also known as forbidden rice, as a surprising addition to the list. Unlike its white counterpart, black rice is "rich in polyphenols, which are plant nutrients which are great for gut bacteria," he explains. "What’s good for your gut is good for your brain." Love draws parallels between black rice and superfoods like blueberries and coffee, highlighting its potential to support brain and overall bodily health. He recommends using it for rice pudding as dessert. We can't wait to try!
