We live in a time where when most people think about their diets or daily lifestyle habits, they mostly think about what they can eat or do to lose weight. Yes, shedding pounds can be important for many reasons, however it’s not the only consideration when it comes to optimizing your health. We often forget about the brain! It’s important to remember that brain health equals mind health. Taking care of your brain is just as important as caring for any other part of your body. But perhaps I’m a little biased because it happens to be the majority focus of my practice. I’m here to share why optimizing the brain matters and how eating the right foods will help you achieve a healthier, clearer mind.
Why Brain Health Matters
For the longest time the brain has been treated entirely separate from the rest of the body. It has only been within the past few years that we are seeing a significant change in this approach. Maybe not yet fully by all medical doctors in the west, but certainly by nutritionists, Naturopathic Doctors and more. And yes, of course some medical doctors are coming around to the science. We now understand that your gut and brain are infinitely connected. Meaning, what you put in your mouth directly impacts your brain and how it functions. Everything from memory and focus to mood and cognitive decline. This is all done by the gut brain axis, which is how nutrients travel from the gut to the brain. So remember—if you have a diet high in processed foods, those harmful constituents in those food like substances are going to be transported to the brain, which leaves you open to neuroinflammation so many other unwanted symptoms.
How Your Diet Affects Your Brain
Do yourself a favour—the next time you eat, I want you to pay attention to how you feel north of the stomach. Do you feel as if your thoughts are a bit slower? Do you have a hard time concentrating? If you suffer from ADHD or anxiety, do you feel like your symptoms worsen? Do you have brain fog and maybe feel like you’re suddenly so lethargic that you need to sink into the couch? By becoming aware of how you feel immediately after consuming different foods is an important start to understanding how food affects the brain, therefore allowing you to make informed decisions to properly support your overall brain health.
Diets high in processed foods have been linked to various cognitive disorders and neurodegenerative diseases, including:
- Alzheimer’s Disease
- Vascular Dementia
- ADHD
- Depression
- Mild Cognitive Impairment (MCI)
- Anxiety Disorders
Rather than getting into the nitty gritty science of how diet is linked to the above, I’m instead going to provide you with a list of foods that are so nourishing to the brain that you’ll be doing mental cartwheels if you eat them on a daily basis. Making these foods a part of your routine with allow you to protect yourself from cognitive decline and allow you to more easily manage some mood disorders. It’s important to remember that we are not deficient in pharmaceuticals, we are deficient in the nutrients our bodies need in order to properly function. The way to get these nutrients? it’s pretty simple, eat whole foods, get adequate sleep and prioritize moving your body daily.
Top 13 Brain-Boosting Foods
- Eggs
- Rich in choline and vitamins B6 and B12, essential for brain health and memory.
- Green Tea
- Contains caffeine and L-theanine, which enhance brain function, improve focus, and reduce anxiety.
- Caffeine can also restrict blood flow to the brain, so it is important to not over consume.
- Turmeric
- Features curcumin, known for its anti-inflammatory and antioxidant properties that benefit brain health.
- Avocado
- Packed with monounsaturated fats that support blood flow and overall brain function.
- Chia Seeds
- A great source of omega-3 fatty acids, antioxidants, and fiber, all crucial for brain health.
- Greek Yogurt
- Contains protein and probiotics that support brain function and overall health.
- Pumpkin Seeds
- Rich in magnesium, iron, zinc, and copper, which are vital for cognitive health.
- Fatty Fish
- Includes salmon, trout, and sardines, which are high in omega-3 fatty acids essential for brain development and function.
- Blueberries
- Packed with antioxidants that protect the brain from oxidative stress and inflammation.
- Nuts
- Almonds, walnuts, and other nuts provide healthy fats, antioxidants, and vitamin E, which can help reduce cognitive decline.
- Grass-fed beef
- High in Omega-3 fatty acids and contain higher levels of vitamin B12, which are crucial for brain health and energy levels.
- Blackberries
- Similarly to blueberries, they are rich in antioxidants.
- Foods high in Sulfur
- Brussels sprouts, broccoli, cabbage, garlic, onions, leeks, cauliflower, asparagus.
- Sulfur is important for detoxification, brain blood flow, maintaining cellular health, and even the synthesis of neurotransmitters.
Make Informed Choices for Your Brain
As always, I recommend shopping for quality and organic ingredients if possible to ensure you’re not ingesting harmful chemicals like pesticides and herbicides. These common chemicals found in conventional farming practices, are proven to have detrimental effects on overall cellular health and the endocrine (hormonal) system. Yes, organic isn’t perfect but it’s much better than the alternative. If you’re in a position where organic is a little too pricey, I have a couple tips for you.
Any fruits or vegetables that are delicate—berries, leafy greens, etc.—buy organic! Those with thicker skins—oranges, bananas, etc.—you can get away with buying conventional. If you’re on a really tight budget, you can soak your fruits and vegetables in warm water with a teaspoon of baking soda for 10 minutes to help pull out harmful chemicals.
