Brain Health 101-Top Superfoods and Supplements for Brain Health
Your brain is a powerhouse that controls every aspect of your mind and body. As the main control center, nothing runs smoothly if your brain isn’t online 24/7. Unfortunately, chronic stress, poor gut health, lack of exercise, and aging all take their toll on your precious brain. It leads to foggy thinking, headaches, forgetfulness, depression, and mental fatigue.
But it’s not all bad news. Certain foods can be game-changers when it comes to maximizing brain health. Who among us couldn’t benefit from a brain boost?!
Here are 8 brain-friendly foods and supplements that give you a mental edge-
1. Oily Fish
Oily fish like salmon, mackerel, trout, sardines, and anchovies are among the most potent brain superfoods. They provide you with essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which offer amazing brain benefits. Omega-3s form healthy brain cell membranes, improve circulation to your brain, boost mood, and protect against neuroinflammation.
Your body can’t make omega-3 fatty acids, so you need to be consuming oily fish at least twice per week. If you don’t like fish, it’s wise to take a fish oil supplement like Metagenics OmegaGenics® EPA-D
2. Dark Chocolate
Chocolate is a popular comfort food as it stimulates “feel-good” brain chemicals. It’s made from cacao beans, which are loaded with neuroprotective antioxidant polyphenols and natural stimulants like theobromine and caffeine.
Studies suggest eating chocolate may actually boost brain plasticity – the ability to form new neural connections needed to learn, grow, and adapt! It also improves oxygen and nutrient delivery to your brain and is associated with better cognitive function.
Yes, we’re really suggesting you snack on chocolate for its brain-boosting and mood-boosting properties! However, we’re talking about dark chocolate with a 70% or higher cacao content – not sugar-laden milk chocolate. Alternatively, add some raw cacao powder to smoothies and homemade desserts.
3. Fermented foods and probiotics
Your gut is your body’s “second brain”. It’s home to the gut microbiome – trillions of beneficial bacteria that constantly communicate with your brain via your vagus nerve. These amazing critters are responsible for producing brain chemicals associated with happiness, calm, and motivation.
Look after your brain with plenty of fiber-rich whole foods and fermented foods like sauerkraut, kimchi, kefir, yogurt, and miso. They are great sources of live, beneficial bacteria.
A probiotic supplement is also an effective way to strengthen your gut and brain. Good options include:
Just Thrive Spore-Based Probiotic
Use Discount code- “Chelcie” at checkout!
4. Avocados
Smashed avocado on toast is a trendy and delicious brunch food – and it’s a fantastic brain food. Packed with monounsaturated fats and the antioxidants vitamin E and C, avos help build your brain and protect it from degeneration.
5. Walnuts
Is it a coincidence that walnuts look like a brain?! We’re not sure, but we have no doubt walnuts are besties with your brain. They’re a source of plant-based omega-3 fatty acids and are loaded with brain nutrients like monounsaturated fats, polyphenols, and vitamin E.
Just a handful of walnuts daily can improve your brain function. Plus, you can combine walnuts with blueberries to boost the cognitive health benefits.
Speaking of blueberries…
6. Berries
Brightly-colored berries of all kinds should be on your shopping list for their amazing flavor and powerful brain benefits. They contain anti-inflammatory and antioxidant compounds like anthocyanins and resveratrol, which protect your delicate brain structures against oxidative damage from aging, stress, processed food, and pollution. Consuming berries daily – fresh or frozen – can significantly slow brain aging!
We love blueberries, strawberries, blackberries, and raspberries sprinkled on oatmeal, added to smoothies, and in homemade desserts (blueberry pie anyone?!).
7. Vitamin B12
Vegans and vegetarians, listen up!
Vitamin B12 is one of the B-complex vitamins that plays a crucial role in healthy brain development and nerve cell function.
However, if you don’t regularly eat animal-based products or if you have digestive issues, you may be low in B12. Low mood, mental exhaustion, and poor focus are signs that you need more B12. In this case, B12 supplements will keep your brain in good shape. But make sure to take it in the biologically active methylcobalamin form.
8. CPD-Choline
This list wouldn’t be complete without CDP-choline. It’s a powerful nootropic supplement that contains choline, a critical building block for your brain and nervous system. There’s plenty of evidence to suggest CPD-choline supplements supercharge mental performance.
Our faves include:
If you can’t supplement, focus on eating more choline-rich eggs – especially the yolks.
Wrapping up…
Your brain is your greatest asset! Keeping this organ well-nourished will improve your mood, motivation, memory, focus, and overall well-being.
