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5 Foods That Promote Brain Health
Brain boosting games like puzzles and word searches seem to get all the glory, but the foods you eat can be just as important.
So we asked an expert – which foods help prevent cognitive decline?
5 brain-powering foods
Melissa Keeney, RDN, registered dietitian at St. Vincent’s Medical Center, suggests these five foods to promote brain health:
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- Green leafy vegetables. Kale, spinach, collards and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta-carotene.
- Fish. Fish is an abundant source of omega-3 fatty acids and healthy unsaturated fats, which can improve focus and memory.
- Berries. The natural pigments that give berries their hues also help improve memory. A study done at Harvard’s Brigham and Women’s Hospital found that women who ate two or more servings of strawberries and blueberries each week delayed memory decline.
- Walnuts. Sources of protein and healthy fats, walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA).
- Avocados. Avocados are packed with monounsaturated fats shown to lower rates of cognitive decline and keep blood sugar levels steady. They are also rich in vitamins B, C and K.
“These foods are just a starting point. Including a variety of foods will give you a variety of nutrients. Foods that feed your gut and turn on your brain include fruits, vegetables, whole grains, beans, lentils, nuts and seeds,” Keeney says.
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