Food as Medicine: Six Brain-Boosting Foods to Eat Now

Fatty Fish

Fish is often described as “brain food” as cold water, fatty fish are good sources of omega-3 fatty acids, which have been linked to a lower risk of dementia and Alzheimer’s disease.

Eating fish two to three times a week can be beneficial for improving brain function and development, especially among people with memory problems.

Aim for varieties that are sustainable and have low levels of mercury, such as wild caught salmon, fresh tuna, mackerel, and fresh sardines.

Try this recipe for hot smoked salmon salad (pictured).

Walnuts

Aptly shaped like mini-brains, walnuts are a rich source of nutrients and bioactive compounds that have been shown to boost brain health throughout life.

For example, every 100 g of walnuts contains 9 g of alpha linolenic acid (ALA), a specific type of omega-3 fatty acid. ALA can be converted by the body to docosahexaenoic acid (DHA), the most abundant type of omega-3 fatty acid found in the brain, which is important in maintaining nerve cell structure and function.

On top of that, walnuts contain other neuroprotective nutrients such as polyphenols, vitamin E, carotenoids, and a variety of minerals.

Integrating walnuts into a healthy diet can be an effective means of slowing the process of brain aging and reducing the risk of chronic neurodegenerative disease.

Try adding chopped walnuts to your yogurt or this vegan pomegranate rosewater pudding.

Eggs

Eggs contain high amounts of several key nutrients tied to brain health, including vitamin B-6, B-12, folate, vitamin D, and choline (a powerful nutrient that plays a vital role in a range of brain functions).

In a large population study, researchers from Boston University and Harvard found that people whose diets included a lot of choline were more likely to do well on memory and cognitive ability tests.

Consume eggs in moderation. One whole egg per day is plenty.

Try this breakfast-anytime bowl recipe (pictured).

Berries

It’s no secret that berries are good for you. Other than being loaded with vitamins and antioxidants, berries are also high in flavonoids, the natural plant pigments that give berries their brilliant colors.

Flavonoids have been shown to improve memory, too.

Based on a large study in the US, a team of researchers from Harvard Brigham and Women’s Hospital found that two or more servings of strawberries and blueberries each week can delay memory decline by up to 2.5 years among elderly women.

Treat yourself to this vegan berry crumble (pictured).

Warm Spices

Researchers have discovered that many of the spices that add a special touch to your favorite foods also confer the gift of brain health.

For example, cinnamon intake has been linked to improved memory, increased attention, and enhanced cognitive processing.

Nutmeg seems to help slow cognitive decline in people with Alzheimer’s disease and promote the recovery of brain tissue following a stroke.

Ginger may protect brain cells from deterioration associated with Alzheimer’s disease.

Sprinkle a pinch or two onto foods and beverages you already love, like oatmeal or lattes, or try this fresh ginger dressing atop beet and avocado salad (pictured).

Tea and Coffee

The caffeine in your morning cup of tea or coffee might offer more than short-term mental focus and concentration.

According to a study by scientists at Johns Hopkins University, participants taking a 200-mg caffeine pill (roughly the amount of caffeine in one 12-oz cup of coffee), were more likely to correctly complete memory tasks compared to those who took a placebo.

In other words, enjoying one eight-ounce cup of tea or coffee each day  (That’s right, one cup. Everything in moderation!) could help boost your memory and cognitive skills over the long-term.

Brain Power Smoothies

Smoothies are a great way to pack a lot of nutrition, and nearly every ingredient on this list, into a cup for a morning brain wake-me-up or as an afternoon brain boost.