6 Healthy Fat Foods Doctors Say You Should Be Eating To ‘Boost Your Brain Power’: Sardines, Hemp Seeds, More

Healthy fats are essential nutrients that play a crucial role in overall health, including brain function. Unlike trans fats and other unhealthy varieties, healthy fats like omega-3 fatty acids, found in foods such as fish, nuts, and avocados, can enhance cognitive performance and support brain health. These fats are important for building cell membranes, reducing inflammation, and promoting communication between brain cells. Incorporating healthy fats into your diet can boost memory, improve mood, and may even protect against cognitive decline as you age.

Dr. Robert Love, a neuroscientist, and Dr. Erik Natkin, a healthcare professional with extensive experience in nutrition, shared six healthy fats that can aid in brain function. According to them, some of the best options are hemp seeds, sardines, chocolate, and more. Discover all six below!

Love notes that hemp seeds, which he buys from Costco, “are rich in omega-3 fatty acids. Your brain, outside of water, is made primarily of fat.” Therefore, eating foods with these healthy fats can “give your brain the raw materials to repair your brain.”

Sardines are small, oily fish packed with essential nutrients, making them a powerhouse for brain health. Rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid), sardines are beneficial for maintaining and improving cognitive function.

Love backs this up by noting that sardines are not only rich in omega-3 fatty acids but also “rich in protein and B vitamins. These are great for your brain.”

He suggests purchasing sardines that are sustainable.

This one may come as a surprise, but chocolate can be beneficial for brain function. Organic, fair trade, low-sugar chocolates “are rich in polyphenols.” He further adds that chocolate promotes something called “neurogenesis, which is the growth of new brain cells, and angiogenesis, the growth of new blood vessels.” He mentions a study that has proven the link between chocolate and improved memory.

Sauerkraut might come as a surprise to many, but it offers significant benefits for brain health through the gut-brain connection. “Sauerkraut is great for your brain. It doesn’t necessarily stimulate growth in your brain cells. What it does is put good bacteria into your gut,” explains Dr. Love. The gut and brain are connected through the vagus nerve, forming what is known as the gut-brain connection. “Your gut bacteria really matter to your brain health,” he adds. Incorporating at least a forkful of sauerkraut daily can help maintain a healthy gut microbiome, which in turn supports cognitive function.

Another fish that Dr. Love highly recommends is herring. “Herring is one of the healthy fat fish that’s small and low in mercury,” he says. Similar to sardines, herring is rich in healthy fats, providing the raw materials needed to make new brain cells. Herring is not only beneficial for its Omega-3 content but also for being a delicious and versatile addition to your diet.

Ultimately, incorporating these three foods into your diet can significantly impact your brain health and cognitive function, especially as you age. “The food you eat matters,” emphasizes Dr. Love. By providing your brain with the right nutrients, you can support the growth of new brain cells and maintain cognitive health well into your later years.