11 Foods Experts Say Can Boost Your Mind and Help Prevent Dementia

Most people know what foods to avoid for a healthy heart. However, do you often think about the food you eat and how it affects the brain?

It has been scientifically proven that diet can affect brain health. “The brain represents about 2% of our body weight, but it consumes about 20% of all our calories,” he said. Dr. Robert Melillobrain researcher, physician, autism specialist, and founder of The Melillo Center in Long Island, New York. “The brain uses more calories than any other part of our body; what we eat can affect our brain a lot.”

Diet and nutrition are important to keep the brain healthy. “Proper nutrition is the foundation on which our mental strength and energy depend,” he said Dr. Brett OsbornA board-certified neurologist and director of neurology at St. Mary’s Jupiter, Florida. Just as we take care of our bodies through exercise and a balanced diet, nourishing our minds with the right foods is essential for a healthy and youthful mind.

Although scientists still don’t know what causes Alzheimer’s disease, a type of dementia, many think that diet and environmental factors play a role. Another study in the newspaper Neurologypublished in November 2022, showed that an increase in food containing flavonoids was shown to lower the risk of dementia.

“The two main groups of factors that drive Alzheimer’s are reduced energy – blood flow, oxygen flow, mitochondrial function and ketones – and increased inflammation from various pathogens, toxins and metabolic diseases. ,” explained. Dr. Dale Bredesenneuroscience researcher and neurodegenerative disease specialist. “Dietary and environmental factors affect energy and inflammation, in many ways, and therefore play an important role in Alzheimer’s and the treatment of cognitive decline.”

According to Dr. Philip Gold, cneuroendocrine research center and sa senior researcher at the National Institute of Mental Health, “Positive environmental influences include exercise, which is very important, the level of education and mental ‘exercise’ throughout their lives.” Getting enough sleep is also important. He said: “Getting enough sleep is also important because part of it is during sleep when the brain renews itself.”

Eating unhealthy foods regularly can have negative effects on the body and brain. “Eating an unhealthy diet can negatively affect gut microbiota, lead to inflammation and affect the brain,” Osborn said. He added: “Obese people – most of whom have an unhealthy microbiome – are at a higher risk of developing Alzheimer’s dementia.”

So what are the best foods for brain health? Experts break it down below.

Do you like to eat guacamole, mash avocado on toast or add it to a salad or a bowl of rice? Avocados contain healthy monounsaturated fats, and according to Bredesen, “These help to reduce the risk of stroke, and provide excellent energy for the brain, without the problems associated with carbohydrates soft or fatty.”

Whether you like roasted broccoli with melted cheese on top, in stir-fries or as a veggie in your smoothie, you may want to find more ways to enjoy these thick greens.

“Broccoli is a cruciferous vegetable that contains compounds like sulforaphane, which have been linked to reducing inflammation and improving brain health,” Osborn said. 2019 study published in the journal Moving the Brain it shows sulforaphane is an important antioxidant, and it has anti-inflammatory properties that show the ability to protect the nervous system and reduce the burden of common diseases in the body.

If you like to add blueberries to your morning bowl of yogurt, your brain will thank you. “Blueberries contain flavonoids, which are neuroprotective and have been shown to increase neuroplasticity and cerebral blood flow,” he said. Lynn A. SchaeferPh.D, board certified neuropsychologist on Long Island. A randomized controlled, double-blind placebo-controlled study published in Nutritional Neuroscience in 2022 showed adults who ate wild blueberries had an increase in processing speed, suggesting that blueberries may reduce cognitive decline.

And this little berry is full of antioxidants, including anthocyanins. Osborn says anthocyanins can “help protect the brain from oxidative stress and inflammation.” She eats blueberries every day, either in a smoothie or on a salad.

Eggs are known to be a good protein choice, especially for those who are vegetarian or follow a plant-based diet. And there’s another reason to celebrate eggs: the yolk contains choline. Choline is an essential nutrient and is essential for the production of acetylcholine.

“Acetylcholine is a neurotransmitter that is very important for the parasympathetic nervous system, and it is important for memory,” Melillo explained. Choline is found in various foods, but the highest concentration is in egg yolks. According to Gold, “Important to common sense, acetylcholine neurotransmission is markedly reduced in Alzheimer’s disease.”

Salmon, sardines and mackerel are examples of fatty fish that contain omega-3 fatty acids. “These essential fats are important for maintaining brain health and have been linked to improved memory, mood regulation, and reduced risk of cognitive decline,” Osborn said. Omega-3 fatty acids are also important for creating new nerve cells and protecting brain cells from damage, according to Gold.

Doctors and nutritionists encourage patients to eat more green vegetables because they are full of nutrients. “Leafy greens like spinach and kale are packed with vitamins, minerals and antioxidants,” Osborn said. “They promote healthy brain function by reducing inflammation and improving cognitive function.” Magnesium is an important mineral in leafy vegetables – Melillo says it helps relax the body, reduce blood pressure and the effects of stress.

Tuna is a low-fat fish and contains the amino acid tyrosine, an important component for producing neurotransmitters in the brain. “Tyrosine is used to make dopamine and norepinephrine, two of the main neurotransmitters in the brain,” Melillo explained. “Dopamine is a left brain neurotransmitter and norepinephrine is a right brain neurotransmitter.” Tuna is also high in creatine. “Creatine helps the flow of water into brain cells and muscles to prevent dehydration,” Gold said.

Spices provide a lot of flavor and as a bonus they can contain important nutrients that the body needs. Turmeric is a common ingredient left or chopped fresh, or used as a powder in curries. “Turmeric, which contains curcumin, is remarkable for its anti-inflammatory effects, and it also binds to amyloid and tau associated with Alzheimer’s disease, so it has many ways to support brain health,” Bredesen said.

A study published in a journal Molecules in February 2023 showed curcumin to be antimicrobial and neuroprotective in various neurodegenerative diseases, including Alzheimer’s disease.

Another spice used fresh and powdered is ginger. “Ginger is a powerful anti-inflammatory that has been shown to improve cognitive function,” Osborn said. “Antioxidant effects are also thought to protect neurons against oxidative stress that causes neurodegenerative diseases, such as Parkinson’s and Alzheimer’s.”

Ginkgo biloba is known to improve memory and cognitive function. “It is believed to improve blood flow to the brain and protect brain cells from oxidative damage,” Dr. Osborne. “Some research supports its potential benefits in age-related cognitive decline.”

Fermented foods, such as kimchi, kefir, kombucha, sauerkraut and yogurt can also be good for the brain. “Research has shown that the brain and gut communicate through the nervous system as well as the immune system,” Schaefer said. “Therefore, changing the bacteria in the gut with probiotics and prebiotics, and not overdoing antibiotics, can play a role in improving brain function.”

According to Osborn, “Diets that cultivate healthy microbes can act as ‘medicines’ to treat or delay the onset of all aging-related diseases, including those affecting the brain.”