1. Omega-3 fatty acids
Include salmon, cod, herring, mackerel, anchovies and sardines in your diet for rich sources of Omega-3 fats. Omega-3 fats in fish oil help brain function and have anti-inflammatory components. Two or three servings a week of wild fish is a great goal.
2. Tea
There is a wide range of tea out there, including white, green, and black teas, all of which have been associated with enhanced relaxation, something all of our minds can use.
3. Nuts
Nuts are high in Vitamin E, which can lessen cognitive brain decline that occurs with age. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and non-hydrogenated nut butters such as peanut butter, almond butter, and tahini.
4. Berries
Berries’ natural compounds seem to clean up and recycle toxic proteins linked to age-related memory loss and other mental decline. Add berries to yogurts, salad or cereal for a naturally sweetened flavor.
5. Bananas
Bananas have a high level of potassium. Thus, they are a good food for overall health. Bananas supply potassium to the brain, helping to keep oxygen levels normalized and also promoting strong signals between cells. A banana is a much better snack for the brain than candy, which may cause an immediate spike in blood sugar levels and then a crash that can leave the brain feeling lethargic.
6. Broccoli
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promote regular muscle growth. Enjoy dipped in oil-based dressing or in salads for a great additional crunch.
7. Tomatoes
Eating plenty of tomatoes could put you on the path to a healthy brain in your old age, according to a research project called “The Nun Study.” It showed lycopene, an antioxidant found in tomatoes that is best absorbed when eaten with dietary fat such as that found in olive oil, had a strong link to a healthy brain. Think tomato sauce or spaghetti sauce. Unlike other vitamins, which can be destroyed or damaged by cooking, lycopene is more readily available from cooked tomatoes than fresh tomatoes.
8. Spinach
Spinach plays a remarkable role in maintaining human brain health. Strokes are probably the most feared and most common form of brain damage, with the possible exception of dementia in a person's later years. Studies reported in the Journal of the American Heart Association have shown a clear link between high-folate diets and reduced risk of strokes. Spinach is rich in folate, which lowers homocysteine levels (an amino acid and inflammation marker) that are linked to atherosclerosis, or hardening of the arteries that can cause stroke as well as heart disease.
