Brain health is essential for maintaining cognitive function, clarity, and memory as we age. Just as physical exercise benefits the body, certain foods can support brain health and cognitive vitality. Nutrient-rich foods, including those high in antioxidants, healthy fats, and essential vitamins, play a crucial role in promoting brain function. Incorporating these brain-boosting foods into your diet can enhance memory, protect against cognitive decline, and support overall mental well-being.
Dr. Brett Osborn, a board-certified neurosurgeon, section chief at St. Mary’s Medical Center, and the president & founder of Senolytix, recently shared his insights on maintaining brain health through diet. In his interview, he highlighted some of his favorite foods for keeping his brain sharp and healthy as he ages. Among his top recommendations are blueberries, fatty fish, leafy greens, and more. Continue reading to discover all eight of his brain-boosting picks!
1. Blueberries
Blueberries are rich in antioxidants that help combat oxidative stress and inflammation in the brain. This can protect brain cells from damage and reduce the risk of neurodegenerative diseases.
Dr. Osborn revealed that "blueberries are rich in antioxidants called anthocyanins, which help protect the brain from oxidative stress and inflammation. Studies suggest that regular consumption of blueberries may improve memory and delay age-related cognitive decline. I eat blueberries every day in either a smoothie or atop a salad."
2. Fatty fish
Fatty fish, such as salmon, mackerel, and sardines, are packed with omega-3 fatty acids, particularly EPA and DHA. These essential fats are integral to brain structure and function, contributing to cell membrane fluidity and supporting neuronal communication.
Dr. Osborne notes, "These essential fats are crucial for maintaining brain health and have been linked to improved memory, mood regulation, and reduced risk of cognitive decline. As I don't like fish, I take a medical-grade omega-3 supplement for a total of 6,000 mg (6 g) daily. This may seem excessive, but my blood inflammatory markers and my triglyceride levels tell a different story."
3. Leafy Greens
We've always been told to eat our greens, but it turns out they're also great for brain health!
"[Leafy greens] promote healthy brain function by reducing inflammation and improving cognitive performance. I use raw spinach in my morning smoothie or a super-green powder as a substitute. The powder also has probiotics in it, and a healthy gut typically equates to a healthy brain given the crosstalk between the two," he says.
4. Nuts and seeds
Although higher in calories, nuts and seeds can do wonders for your brain. Dr. Osborne states, "Nuts and seeds, like walnuts, almonds, flaxseeds, and chia, are rich in antioxidants and healthy fats. They provide a steady supply of energy to the brain and support cognitive function. If you have a big presentation at work, have a handful of walnuts for breakfast, nothing else (aside from 16 ounces of water). Your brain assuredly will be firing on all cylinders. Fun fact: Walnuts look like a brain. See for yourself!"
5. Broccoli
Broccoli is a versatile and popular vegetable, delicious whether enjoyed raw, steamed, or stir-fried. "[Broccoli] contains compounds like sulforaphane, which have been linked to reduced inflammation and improved brain health. To boot, sulforaphane is also a cancer chemopreventive agent, particularly for breast cancer. Drop some broccoli into your morning smoothie."
6. Eggs
They’re not just for breakfast; their rich flavor and texture make them perfect for everything from hearty omelets to creamy custards. Oh, and, they're actually great for brain health as well.
Dr. Osborn says, "The fat in egg yolks also supports cholesterol production that is necessary for the synthesis of myelin, the insulating substance around neurons that facilitates axonal conduction, like insulation around your electrical wiring. So, don't skip your whole eggs. They're not bad for you, as you may have been erroneously told."
7. Turmeric
Turmeric is rich in antioxidants that combat oxidative stress and protect brain cells from damage. By neutralizing free radicals, curcumin helps prevent cellular damage that can contribute to cognitive decline.
"Turmeric contains an active compound called curcumin, which possesses powerful anti-inflammatory and antioxidant properties. Curcumin has been shown to enhance memory and may play a role in reducing the risk of neurodegenerative diseases. In fact, it is believed that Indians' lesser incidence of Alzheimer's disease (relative to Americans) is due to their high daily consumption of turmeric," he states.
8. Ginger
Some studies suggest that ginger can enhance cognitive function and memory. It may influence neurotransmitter activity and support brain connectivity, leading to improved mental performance and clarity.
"Ginger is a potent anti-inflammatory agent that has been shown to enhance cognitive function," he notes. "The antioxidant effects are also thought to protect neurons against oxidative stress that underpins neurodegenerative diseases such as Parkinson's and Alzheimer's disease. Like turmeric, ground ginger is also added to my morning smoothie."
