These days, more and more people are getting concerned about their brain health, especially given the stressful times and digital age we’re living in.
If one of your concerns is keeping up your cognitive function and memory, there are some health and genetic factors that are out of your control. However, there are also a lot of things in your control, regarding your lifestyle habits. Dealing with memory loss and a declining brain function becomes harder after a certain age, so taking care of yourself is essential. Health experts have found that there are a lot of natural, wholesome foods that have tremendous brain health benefits, and avoiding them or never eating them can raise your risk of making things worse. Read more about four of those foods below.
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1. Blueberries
While there are a lot of health benefits associated with all berries, blueberries are especially helpful when it comes to boosting your brain's function. Due to their size and accessibility, they can easily be incorporated into meals, especially breakfasts, snacks, and desserts. You can typically find them year-round, but enjoying them when they're in season is even better.
"Blueberries are packed with antioxidants, including flavonoids and anthocyanins (which give berries their deep blue color)," explains registered dietitian Amy Davis, RD. "These nutrients also help prevent inflammation and oxidative stress in the brain to reduce the risk of age-related memory issues. Research has shown that blueberries can actually improve memory, cognition, and executive function."
2. Leafy Greens
Unless you're someone who truly loves eating vegetables, there are a lot of people who are in agreement that they'd rather eat other things besides vegetables, especially green ones. Still, leafy greens like spinach, lettuce, and kale are super important for all bodily functions and can do wonders for the brain.
"Vegetables like spinach, kale, and broccoli are loaded with nutrients such as vitamin K, lutein, and folate, which are known to support brain health," says licensed general practitioner Dr. Anas Alubaidi. "Vitamin K, in particular, is associated with better cognitive function and memory retention. Regular consumption of leafy greens has been linked to slower cognitive decline as you age."
3. Fatty Fish
Fish is a great source of protein in general, known for being a lighter option than others like red meat. However, if you really want to focus on your brain health, experts suggest reaching for fatty fish like salmon, sardines, and mackerel, whose omega-3s pack an extra punch.
"Fatty fish like salmon and sardines are full of omega-3 fatty acids, which are crucial for brain health," explains Dr. Alubaidi. "Omega-3s help build brain cells and can reduce inflammation, which is linked to cognitive decline. Studies suggest that regularly eating fish high in omega-3s can improve memory and help slow down age-related mental decline."
4. Medjool Dates
If you're looking for a new fruit to snack on this year, and also want to up your brain health game, then you should consider grabbing some medjool dates. You can eat them on their own, blend them into smoothies, or stuff them with sweet and savory items, from a small pat of butter and salt to some dark chocolate and natural peanut butter.
"Medjool Dates are rich in antioxidants and certain phenolic compounds that protect against oxidative stress and inflammation, both of which have been linked to age-related cognitive decline and neurodegenerative disease," notes Davis.
