Eating well gives you the energy to leap out of bed in the morning, push your body to its limits during the day, find your Zen in the evening—and everything in between.
Most of us know a balanced diet:
- Allows your body to heal after injury
- Nurtures skin health
- Helps maintain a healthy weight
- Supports healthy cholesterol and blood pressure levels
But there’s one thing we don’t hear much about when discussing dietary benefits: the brain.
A Brainy Deep-Dive
Your brain is the control panel for your entire body.
It rules your ability to breathe, hear, see, move, think, talk, all while manning other critical body system functions.
The soft, pink dome of the brain is actually a mass of tissue and nerves that connect to the spinal cord.
Together, the brain, nerves, and spinal cord make up your central nervous system.
The brain has three parts: the cerebellum, the cerebrum, and the brain stem.
The cerebellum
Sitting at the very back of the brain, your cerebellum controls everything to do with physical movement, including posture, coordination, fine motor skills (like playing an instrument or riding a bike), and balance. It also coordinates eye movement.
The cerebrum
The bulk of your brain, the cerebrum, comprises two halves—the left and right. The right half controls the left side of your body and vice versa.
Each half is divided into lobes, with each lobe controlling specific functions.
Your cerebrum is responsible for thinking, learning, gross motor skills (like walking), and your emotions, speech, and senses. It even controls your personality and ability to make decisions, think rationally, and read.
The Brain Stem
Located at the very base of the brain, your brain stem connects your cerebrum to the spinal cord.
It controls your core body functions—heartbeat, breathing, blood pressure, swallowing motion, and eye movements.
To accomplish all of these amazing feats, your brain uses a significant amount of energy, nutrients, and vitamins—20 percent of your daily calories, to be exact.
You supply your brain the fuel it needs with healthy macronutrients from food and brain health supplements.
Brain Food
For a healthy body, what you eat matters—and brain health is no different. Just like eating the right foods to support your fitness goals, a brain-boosting diet has the same effect on cognitive function.
But no need to put your thinking cap on just yet—we’re about to spoon-feed you our favorite brainy superfoods (and they’re pretty tasty, too!).
Oily Fish
Who hasn’t been told “eating fish will make you clever” at least once in their life?
Well, it’s true. Oily fish is one of the top omega-3 fatty acids sources. Omega-3 supports neuron structure (neurons = brain cells) and increases blood flow to the brain, aiding cognition—your ability to think.
Get hooked on meals with salmon, tuna, sardines, or mackerel.
Nuts and Seeds
If fish isn’t your thing, nuts, flaxseed, and soybeans are a yummy way to top off your omega-3 levels. And they’re an excellent source of vitamin E, too.
An antioxidant, vitamin E gives support against oxidative stress, which can affect brain health.
Avocados
Is there nothing avocados can’t do?
This superfood of superfoods tastes great on toast and packs a rich punch of healthy unsaturated fats—the good fats that can help reduce high blood pressure, a factor in cognitive decline.
Dark Chocolate
As if you needed an excuse to eat more chocolate, we’re giving you one anyway.
Dark chocolate is made from cacao, which contains the antioxidant flavonoids. Flavonoids help reduce oxidative stress on the brain, support brain health, and reduce the risk of brain disease and cognitive decline.
Cacao flavonoids, in particular, have been shown to stimulate blood flow in the brain and support learning and memory function.
Coffee
What goes brilliantly with dark chocolate? Coffee. And great news!
Coffee is good for your brain, too. Many of us start the day with a cup of Joe—or two—to wake us up. And there’s science behind the how.
The caffeine in coffee blocks adenosine, a substance in the brain that causes sleepiness.
But coffee doesn’t only make you feel more alert; it may also support your brain’s capacity for learning and processing information. Plus, it contains those brain-loving antioxidants.
Moderation here is key—too much caffeine may interfere with your sleep and adversely affect brain health.
Eggs
If you like your eggs sunny side up with a slice of brain health, you’ve got it! Eggs are packed with folic acid and vital vitamins B6 and B12.
Leafy Greens
Leafy vegetables like kale, bok choy, and collard greens are a fabulous source of folate.
This B-complex vitamin supports blood flow to the brain to help its energy production.
Leafy greens belong to the cruciferous vegetables family, which also includes cauliflower and brussels sprouts. Yum!
And if you’re keen to make sure your brain gets the support it needs, no matter your diet, add a brain health supplement to your daily regimen.
You’ll benefit from optimized focus and alertness, memory, and learning abilities—no cooking involved.
Upgrade your diet and eat your way to brain health. What are your favorite brainy dishes? Let us know in the comments.
About the Writer
Kirsty left the bright lights of London to make the jump across the pond in 2016.
A city girl at heart, she spent four glorious years in NYC before swapping skyscrapers for the equally imposing mountains of Utah.
She’s obsessed with European cities, true crime, and podcasts.