Brain health is fundamental to our overall well-being, impacting memory, focus, mood, and even our ability to learn new skills. As we age, it’s natural for cognitive function to change, but diet can play a powerful role in supporting brain health at every stage of life. Research has shown that certain nutrient-rich foods, often called superfoods, can help the brain from age-related decline.
@doctorhoeflinger 5 Brain Superfoods. How many of these do you consume? What other superfoods do you like? #fyp #health #diet #food #lifestyle #brain original sound – Dr. Brian Hoeflinger, MD
Dr. Brian Hoeflinger, a neurosurgeon, recently shared five foods he recommends to his patients if they want to improve brain health through diet. Some of his top picks included green leafy veggies, berries, and more. Read on to discover all five.
1. Green Leafy Vegetables
Many green veggies are high in vitamin K, which is linked to improved memory and cognitive function.
First on his list, Dr. Hoeflinger says veggies "like spinach, kale, and broccoli are a good source of vitamin K and folate."
2. Fish
Fish, especially fatty fish like salmon, trout, sardines, and mackerel, are some of the best foods for brain health due to their high content of omega-3 fatty acids.
Tuna and salmon are some of his top picks, as he adds that "these are abundant sources of omega-3 fatty acids, and they're healthy in saturated fats," which are great for your brain!
3. Nuts
Nuts contain healthy fats, which are crucial for brain health. Walnuts, for instance, are especially high in ALA (alpha-linolenic acid), a plant-based omega-3 that supports brain cell structure and reduces inflammation.
"Nuts are an excellent source of protein and healthy fat, especially walnuts and pistachios," Dr. Hoeflinger notes.
4. Berries
Berries contain antioxidants like anthocyanins and flavonoids, which help fight oxidative stress and inflammation. Oxidative stress can lead to brain cell damage over time, but these antioxidants in berries protect cells, particularly in brain regions linked to memory and learning.
Every type of fresh berry "is full of antioxidants, and they're excellent for your brain," plus, it's great for memory!
5. Coffee or Tea
Coffee and tea are popular beverages, but the ones mentioned here are plain and free of sugary additives (that means no creamy lattes or sugary pumpkin spice, sadly). Caffeine, found in both beverages, is a well-known stimulant that blocks adenosine. By blocking adenosine, caffeine can increase alertness, improve reaction time, and enhance focus. Both of these beverages are also high in antioxidants.
"They're excellent sources of caffeine, and caffeine is good for mental acuity, and it helps with short-term memory," Dr. Hoeflinger explains.
