Foods to Eat for a Healthy Brain
Not only does your brain allow you to move, think, and feel—it also plays a role in the function of your heart and lungs. When it comes to brain health, adding these foods to your daily diet can increase your alertness, memory as well as lift your mood.
Here are some foods to add to your daily diet to help you to support healthy brain function.
Green, Leafy Vegetables
Leafy greens have brain-boosting nutrients such as vitamin K, folate, and beta carotene - which may slow down cognitive decline as we age. Here are some leafy greens to consider adding into your diet:
- Cabbage
- Watercress
- Romaine lettuce
- Swiss chard
- Arugula
Healthy Fats
While the term “healthy fats” may seem contradictory, there are essential fats that help to support your health. Consuming foods containing monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids are vital to the brain's function. Trying some of these foods can help increase memory and cognitive function.
- Nuts (almonds, walnuts, and pistachios)
- Olive oil
- Seeds (sunflower, almonds, hazelnuts)
- Oily fish (salmon, mackerel and sardines)
- Avocados
Antioxidants
Antioxidants help fight inflammation and free radicals that cause cell damage in the brain. Sources of antioxidants include vitamins A, C, and E. Minerals include Copper, Magnesium, and Zinc.
Food Sources of Vitamin E:
- Almonds
- Avocado
- Leafy greens
- Sunflower seeds
Whole Grains and Vitamin B12
Whole grains are rich in vitamin B, which helps to reduce inflammation of the brain. Vitamin B12 helps make blood cells while keeping nerve function and your brain healthy. Inflammation in the brain has been linked to Alzheimer’s disease. Add these brain-healthy whole grains to your dietary intake can give your brain a boost:
- Whole oats
- Whole wheat
- Barley
- Quinoa
- Oats
- Brown rice
- Food sources of Vitamin B12:
- Chicken
- Fish
- Eggs
- Dairy Foods
Contact Kirby Medical Center
At Kirby Medical Center, we are dedicated to helping our community live a healthy life! Contact Kirby Medical Group at 217-762-6241 to learn more about how we can assist you with all your health and wellness needs.