This story has been updated since it was originally published to include more foods.
Many factors play a role in your brain health. There are several healthy habits you can incorporate into your daily routine in order to keep your cognitive health in check and anxiety levels low, from getting enough sleep to exercising regularly. However, one of the most important things to consider is your diet.
As it turns out, not only could many foods be taking a toll on your brain health over time, but there are also several options out there that could actually boost your memory and mood—and even reduce brain fog. That includes sources of healthy fats fatty fish, as well as gut-healthy, probiotic-rich foods like yogurt, kefir, and kombucha.
So, how exactly do these foods contribute to a healthier brain? To find out, we spoke to nutritionist Mary Sabat and Dr. Ellen Albertson, registered dietitian nutritionist and PhD psychologist from Tiger Wellness. Find all of their expert insight below.
1. Fatty fish and brain health
Fatty fish isn't only a delicious addition to a range of meals; it's also one of the healthiest sources of protein out there. This is true not only when it comes to keeping your body healthy (fish is great for weight loss!) but also for keeping your brain sharp.
"Fatty fish, such as salmon, mackerel, trout, sardines, and herring are rich sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for brain health and function," Sabat tells us.
For starters, these fatty acids could play a significant role in keeping your memory sharp. "Omega-3 fatty acids, particularly DHA, play a crucial role in maintaining the structure and function of brain cells," Sabat explains. "They are integral components of cell membranes, including those in the brain's neurons. Adequate intake of DHA has been linked to improved cognitive function, including memory." Incredible!
If your mental health and anxiety is a main concern, fish may be able to help with that, too. According to Sabat, "Omega-3s are also known to have anti-inflammatory effects, and they help regulate neurotransmitter function in the brain." In fact, "some studies suggest that omega-3 supplementation can help reduce symptoms of anxiety and promote a sense of calmness." Additionally, limiting your intake of processed foods (like French fries) could help reduce anxiety and depression.
Finally, fatty fish is a great option if you're looking to reduce brain fog. That's because omega-3s can improve blood flow and reduce oxidative stress in order to enhance communication between brain cells. "This can contribute to reduced brain fog, which often results from factors like inflammation and poor blood circulation," Sabat says. Who knew?!
Luckily, there's no shortage of tasty ways to work fish into your meals. "Aim for at least two servings of fatty fish per week. Grilled, baked, or broiled preparations are healthier than fried options," Sabat suggests.
2. Gut-healthy foods and brain health
Next up, it's important to remember the role that your gut can play in your overall health—including your brain health. That means that adding gut-healthy foods—such as those that are rich in probiotics and prebiotics—do your diet could ultimately do wonders for your mental health and cognitive function, as Dr. Ellen notes.
"I would add probiotic foods such as yogurt, kefir, sauerkraut, and kombucha and prebiotic foods (the foods that feed the probiotics) such as legumes, berries, some whole grains, bananas, and flax seeds to the list," Dr. Ellen says. "Both improve the health of the gut microbiota-brain axis including the hippocampus the center of learning and memory."
Failing to look out for your gut health and skimping on gut-nourishing foods like this can have an adverse effect on your wellbeing. "Not having a healthy mix of organisms in your gut (called dysbiosis) can be related to mental disorders such as anxiety and depression, so improving your gut can improve mental health," she goes on.
Ultimately, she concludes, "because of the strong brain-gut connection foods that improve gut health strengthen brain health." She adds that "Foods high in the flavonoid luteolin may help reduce brain fog by reducing oxidative stress and inflammation in the brain," citing celery, broccoli, green pepper, thyme, carrots, and artichokes as great options. Got it!
The bottom line
Of course, Sabat notes, "remember that a diverse diet is important for overall health." She recommends including other sources of healthy fats (such as avocados, nuts, and olive oil) and a range of nutrient-rich foods.
Ultimately, she concludes, while adding brain-healthy foods to your diet is a great idea, "overall lifestyle factors such as regular physical activity, sufficient sleep, and stress management also play crucial roles in maintaining optimal brain function and emotional well-being." But cooking up some salmon can certainly help!
