Your brain takes up only two percent of your body weight, yet it consumes nearly 20 percent of your body’s energy. So, when we talk about the importance of a healthy diet, we’re not just talking about foods that fuel the body but foods that boost brain health.
Nourishing your body with the right foods can help you stay alert, focused, and keep your memory sharp. It can also help improve your mood and your ability to learn. Read on to find out which foods are best for boosting your overall brain health.
Foods That Boost Brain Health
1. Fatty fish
Did you know approximately 60 percent of your brain is made of fat? And half of that fat is made up of omega-3 fatty acids. So, when it comes to boosting brain health, omega-3-rich fatty fish should definitely be a staple in your diet. In fact, omega-3 is so incredibly healthy for the brain that it helps improve neurons, increases blood flow, and improves learning and memory.
Some omega-3-rich fatty fish include:
Research also suggests that eating fatty fish regularly increases gray matter in the brain. Gray matter contains the majority of the nerve cells that control memory, emotions, and decision-making skills.
While it’s no surprise that caffeine increases alertness, did you know studies suggest it can also improve your mood by boosting the “feel-good” neurotransmitter dopamine? The two main compounds in coffee are caffeine and antioxidants — both of which help support brain health.
Turmeric has been having a moment for quite a while now, and for good reason. This deep yellow spice, popular in Asian cuisine, can boost brain health! Research has shown that curcumin, the active compound in turmeric, crosses the blood-brain barrier. This means it directly benefits brain cells.
In fact, this powerful antioxidant and anti-inflammatory compound is linked to the following brain benefits:
- Age-related decline
Keep in mind, a little dash won’t do you. Most studies use high concentrates of curcumin — typically more than someone uses to spice food. So, you may want to consider supplementing with organic turmeric to get enough curcumin.
An easy — and delicious! — way to get more turmeric into your diet is with Golden Superfood Bliss! This spiced turmeric superfood elixir combines the health benefits of turmeric with 11 other superfoods to help crush hunger cravings, relieve stress, and improve sleep. *
4. Raw Cacao
If you love chocolate, you’re going to love raw cacao — especially for your brain. Raw cacao is rich in flavanols and a flavanol-rich diet is what your brain needs. Flavanols are phytonutrients known to improve blood flow to the brain. In fact, a flavanol-rich diet can help increase mental focus and attention span and help prevent cognitive decline as you age.
Raw cacao also contains an active stimulant called theobromine. Theobromine has similar effects to caffeine, but the effects are milder and last longer. So, if coffee just isn’t your thing, consider adding Cacao Bliss (ceremonial-grade cacao blended with nine superfoods) to your morning routine.
Better yet, add a scoop to your morning cup of coffee! According to research, cocoa (the processed version of raw cacao) and caffeine actually reduces caffeine-related anxiety, and increases attention span. By adding a scoop of Cacao Bliss to your morning cup of coffee, you can feel more energized and focused throughout the day.
5. Leafy greens
Adding leafy greens to your smoothies and salads is a great way to boost brain health. In fact, researchers from Rush University Medical Center found that just a half cup of leafy green vegetables each day was enough to significantly reduce memory loss and preserve cognitive function.
Leafy greens, like kale and spinach are loaded in nutrients like vitamin E and K. Studies suggest that Vitamin E is an important antioxidant. It protects against oxidative stress, caused by free radicals. And the brain is highly prone to oxidative stress — particularly as you age.
6. Blueberries, strawberries, blackberries
Berries might just be the healthiest fruit for your brain! A study published in the Journal of Agricultural and Food Chemistry found that eating berries benefits the aging brain in many ways.
Berries like blueberries, strawberries and blackberries contain high levels of antioxidants that protect cells from damage by harmful free radicals. Researchers also found that eating berries change the way neurons in the brain communicate. These changes prevent inflammation in the brain, which contribute to neuron damage. So, toss a handful of berries in your smoothie and salad each day to stay focused and keep your motor skills sharp.
7. Pumpkin seeds
A handful of pumpkin seeds each day goes a long way to boost your brain health, thanks to these micronutrients: copper, zinc, magnesium, and iron. Here’s why:
- Research suggests that copper and zinc imbalances are linked to neurological conditions.
- Low magnesium levels are also linked to a number of health issues.
- According to studies not enough iron could impact the way you think and even the way you socialize.
Consider grabbing a handful of pumpkin seeds as an afternoon snack or a crunchy topping to salads and oatmeals to get more of these important micronutrients into your diet.
If you regularly snack on nuts — keep up the good work! Eating nuts lowers your risk of cognitive decline, particularly in older adults. Another study found that females who ate nuts regularly, over several years, maintained better memory compared with women who did not eat nuts. It’s likely the healthy fats, antioxidants, and vitamin E found in nuts that benefit the brain. Walnuts may be even more beneficial since they also contain omega-3 fatty acids.
9. Chai Bliss: A Superfood Blend For Brain Health
In addition to eating a diet rich foods that boost brain health, adding in a superfood blend specifically made for brain health is a great way to support healthy cognitive function. And if you’ve ever struggled with feelings of brain fog or an inability to focus as the day wears on, Chai Bliss is the perfect pick-me-up!
Chai Bliss is a delicious blend of antioxidant-rich spices and a natural nootropic energy blend. Mixing up a mug of Chai Bliss is an indulgent way to get body and mind nourishing superfoods and antioxidants everyday! *
- Energy-boosting – Enjoy increased energy with no stimulant crash*
- Mood-supporting – Experience that calm-yet-alert feeling*
- Brain fog-reducing – Support mental clarity when you need it most*
Just one scoop a day added to your favorite milk, smoothie, or coffee helps promote wellness throughout your body, mind, and spirit. Click the link below to give Chai Bliss a try today! *
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.