Food experts have started differentiating regular from highly nutritious options, labeling the latter as superfoods. You’ve probably heard about them from your dietician or nutritionist. This article specifically looks at brain-boosting superfoods. Discover what they are and how they can power up various cognitive faculties.
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What are superfoods?
Not all foods are created equal. Some are considered superfoods by nutritionists because of their high nutritional benefits. These foods can help strengthen the immune system and assist the body in fighting various diseases.
There are no set criteria for achieving this prestigious title. However, experts choose the champions based on numerous scientific studies that prove the food’s high nutritional quality.
Most superfoods contain an impressive amount of fiber, good fats, and flavonoids, boasting anti-inflammatory and anti-cancer properties. Many also feature brain-boosting merits, protecting cognition from declining and keeping functions sharp.
Top brain-boosting superfoods
Foods are the primary source of brain nutrients. Antioxidants and healthy fats are the basic substances of several brain-boosting superfoods that support optimal cognitive function.
Antioxidants
The body must have a balance of free radicals and antioxidants to maintain homeostasis or the normal functional state between all systems. Antioxidants are substances that eliminate free radicals or unstable molecules.
Oxidative stress occurs if the amount of free radicals exceeds the antioxidant levels, triggering cell death and tissue damage that can lead to Alzheimer’s and Parkinson’s diseases, psychiatric disorders, and other neurodegenerative illnesses.
The brain is vulnerable to oxidative stress because it has low repair capacity and insufficient antioxidant levels. That’s why your nervous system can greatly benefit from consuming antioxidant-rich foods. Thousands of food substances can act as antioxidants. Here are some of them.
1. Blueberries
These small, sweet berries are loaded with anthocyanins, substances responsible for the fruit’s pigments. These compounds are a type of polyphenol that functions as free radical eliminators in the body.
The nutritional profiles of these brain-boosting superfoods have been examined multiple times, both in vitro and in vivo. One study revealed that consuming improved episodic memory performance and heart health in 122 older adults.
Meanwhile, a separate study found that ingesting concentrated blueberries for 12 weeks boosted cognitive function and working memory in 26 participants. Add these tiny fruits to your plate to keep your brain sharp.
2. Dark chocolate
If you crave sweets, choose a healthy option, like dark chocolates or raw cacao powder. They’re rich in flavonoids, another type of antioxidant. Consumption has been associated with better cognitive function and heart health.
One study of 98 healthy young adults determined that participants who consumed 35 grams of dark chocolate had better verbal memory performance two hours after consumption than those who ate a white chocolate bar. If you want a guilt-free indulgence, . It’s great for your brain.
[Check out these delicious and healthy cacao powder recipes!].
3. Coffee
Besides the usual jitters, you get health benefits from drinking . Your morning cup of joe contains more than a thousand compounds, with many that have yet to be discovered. It includes these plant chemicals touted for their potent antioxidant properties:
- Alkaloids
- Flavonoids
- Terpenoids
- Amino acids
- Sucrose
- Tannins
- Xanthonoids
- Phenolic acids
- Catechins
Coffee consumption has been linked with many health advantages. Its short-term effects include an improved mood and increased alertness, learning, and reaction time. Long-term intake shows neuroprotective effects, beneficial in preventing several neurodegenerative conditions like Alzheimer’s and Parkinson’s diseases.
One study found coffee helped lower the risk of developing Alzheimer’s disease by a whopping 65%. The key to reaping these merits is to drink coffee moderately. On average, people drink two to six cups daily. Limit your intake to one or two cups for healthy caffeine consumption.
Fatty acids
There are two types of fatty acids — saturated and unsaturated. Unsaturated fatty acids are further categorized into two healthy fats — polyunsaturated and monounsaturated. The brain needs these good lipids to produce chemicals and myelin, an insulating layer that forms around the nerves in the brain and spinal cord.
Here are three superfoods rich in beneficial fats you can incorporate into your meals.
1. Salmon
Salmon is considered one of the best brain-boosting superfoods due to its considerable omega-3 fatty acid content, which is essential in brain development and signaling. This seafood is also an excellent source of mood-boosting nutrients, like vitamins D and B12. Consuming salmon regularly may help minimize your risk of depression, a mental health condition that degrades the brain’s abilities.
2. Avocados
Like salmon, avocados are chock full of good fats and vitamin E that minimize the adverse effects of free radicals in the body, including the scalp. These same compounds help boost cognitive abilities.
In a national survey, researchers divided 2,886 older adults into two groups — avocado and non-avocado consumers. They found that participants who ate avocado or guacamole had better cognitive scores across all tests than those who didn’t. They remembered an average of 1.8 and 0.9 more words when researchers assessed their immediate and delayed work recall abilities, respectively. Eat avocados or use avocado oil to elevate your cognitive skills.
3. Extra-virgin olive oil (EVOO)
is another outstanding source of monounsaturated fatty acids and bioactive phenolic compounds that exert cognitive protection through their antioxidant and anti-inflammatory features.
EVOO has prebiotic effects. Consumption can promote the growth of Lactobacillus and Bifidobacterium. These good bacteria improve microbiome diversity and positively influence the gut-brain axis, which links the digestive system with the central nervous system. The effects boost cognitive health.
You can incorporate EVOO into your diet in many ways. Have it with toast instead of butter, use it in baking instead of regular oils, and drizzle it in your salads.
[Find out here whether olives can also be considered as a superfood].
The best diet incorporating superfoods
Most superfoods are versatile and easy to integrate into any eating style. They mostly fit in a Mediterranean diet where healthy fats and greens are a staple. However, adding some of these foods to a vegetarian, keto, or paleo diet also works. You can find plant-based alternatives to salmon or any other omega-3-loaded seafood.
Lifestyle factors to optimize brain health
Consuming these brain-boosting superfoods is only one aspect of improving cognition. Changing your lifestyle contributes to optimal brain faculties. Here are some shifts to implement.
- Stay hydrated: Mild dehydration can impair multiple brain faculties, so drink eight 8-ounce glasses of water daily. You can also increase your body’s fluids by consuming fruits containing over 80% water, like grapes, apples, oranges, and grapefruit.
- Eat wholesome foods: Consuming more plant-based options can help you maintain a healthy weight. Create a weekly meal plan to avoid impulse eating.
- Get adequate sleep. Sleep deficiency can cause problems with learning, focus, and reaction. You’ll have trouble making decisions, remembering things, and solving problems.
- Manage blood pressure and sugar levels: Uncontrolled volumes can elevate the risk of Type 2 diabetes and heart disease, impacting the brain’s functions. Take your medications as prescribed and ask your doctor for advice on what else to do to manage these conditions at home.
Take a holistic approach when caring for your brain. Eat right, exercise regularly, and improve multiple lifestyle domains.
Incorporate these brain-boosting superfoods into your diet
Add these superfoods to your meals for optimal brain function. Consuming antioxidant-rich foods like blueberries, dark chocolate, and coffee can reduce your risk of Alzheimer’s and Parkinson’s diseases.
Feed your body healthy fats to boost mood, mitigate depression, and elevate overall brain health. Foods supply your brain with the essential nutrients needed for proper functioning. Make sure to choose what you eat wisely.
If you found this article helpful, you may also want to read about these foods which increase blood flow and circulation for better brain health.
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