Five Brain-Healthy Diet Hacks

Good news: brain food actually exists. Plus, you can incorporate it into your diet, even when you’re living on a budget.

We all know that diet has a tremendous impact on our health. So, it’s not surprising to learn that research increasingly indicates that diet can impact the health and functioning of our brains. This means that making good dietary choices can lead to better memory, mood and overall brain health.

It’s always a good idea to talk with your healthcare providers if you have specific questions about your health or diet. They can give you customized advice for crafting a diet that’s ideally suited to your needs.

Still, knowledge is power when it comes to self-care. Read on to discover brain-healthy choices for your diet.

Fatty fish
Otherwise known as oily fish, fatty fish are rich with Omega-3s. Dieticians regard these healthy fats as beneficial to the brain, lungs, heart and the circulatory system.

Fatty fish is an especially important “brain booster.” Dietician Kerri-Ann Jennings explains: “Fatty fish is a rich source of omega-3s, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against decline.”

With all these healthy benefits, you’d expect a hefty price tag, but sardines, anchovies and albacore are all affordable fatty fish. Other fatty fish include salmon, trout and swordfish. Incorporating these omega-3 rich fish into your diet a couple times a week is a great hack for bolstering brain health.

Eggs
For many years, eggs were vilified because they were thought to have too much cholesterol. But that thinking has changed. According to WedMD, eggs are packed with HDL, which is the good kind of cholesterol. Plus, that’s just one dimension of the nutritional value that eggs offer; a “high quality protein,” they are rich with antioxidants, selenium, choline and vitamin B 12.

WebMD summarizes how eggs bolster brain health: “Eggs have vitamin D, which is good for your gray matter and hard to get from food. And they have something called choline that helps the nerve cells (neurons) in your noggin talk to each other.”

Another remarkable quality of this affordable and healthy food is that there’s evidence that eggs can lower the risk of stroke. WedMD reports: “In a recent Chinese study, people who had about one a day were almost 30% less likely to die from hemorrhagic stroke than those who had none.”

Legumes
Legumes are a wonderful source of carbohydrates, protein and fat. They are also rich with vitamin B, which makes them especially healthy for the nervous system and the brain. The Cleveland Clinic reports: “The B vitamins are indispensable. They help your cells produce energy and talk to each other. They help your body ‘read’ genetic code so you function at your best. They’re also involved in the formation of healthy red blood cells.”

The clinic also notes that it’s important to get a daily dose of these healthy foods. Luckily, there’s plenty of variety: black, white, kidney and pinto beans, along with chick peas and lentils are all healthy and affordable choices.

Berries
Berries are rich in antioxidants, which makes them stellar brain food. MedicalNewsToday author Lana Burgess notes some specific ways that these foods bolster brain health by “improving communication between brain cells, reducing inflammation throughout the body, increasing plasticity, which helps brain cells form new connections, boosting learning and memory, [and] reducing or delaying age-related neurodegenerative diseases and cognitive decline.”

Blueberries are an especially healthy choice. Strawberries and blackberries are also good brain food. Keep in mind that frozen berries are a great choice that is often more affordable than fresh fruit. Frozen fruit is just as healthy as fresh fruit and may even be healthier because the fruit is frozen right away, sealing in its healthy benefits. Fruit smoothies are a great way to use frozen berries.

Nuts and seeds
These robustly healthy foods are rich with vitamin E, protein and antioxidants. Burgess points out that vitamin E is especially important for seniors’ brain health. She notes that a recent study found “that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer's disease.” She explains that sunflower seeds, hazelnuts and almonds are good choices, as they have a high vitamin E content.

Walnuts are also a brain healthy snacking because they have a high Omega 3 content.

Nourish your mind
You don’t have to break the bank to enjoy foods that serve your brain well.

Eat well. Feel well. Live well.