Feeding the brain what it needs for optimal cognitive performance means taking a little more time to ensure balanced nutrition, with an emphasis on whole food choices. Dietitian Jennifer Mikulich detailed 10 top food choices that boost brain function in an article for the Wisconsin Rapids Tribune.
In the protein arena, she first calls out eggs for their high-quality protein as well as choline, which supports the development of brain cells. Also on the plate are fish, particularly those that deliver the omega-3 essential fatty acid docosahexaenoic acid (DHA), and nuts, a key component of the Mediterranean diet—which has been shown to lower the risk of developing Alzheimer’s disease. Nuts are also a source of healthy fats, as are many types of seeds, including pumpkin, flax and sunflower; they’re also fiber-rich.
From the garden, Mikulich picks blueberries, which have been shown in studies of aging animals to improve memory, coordination and balance. Carotenoid-rich tomatoes and sweet potatoes are on the menu for their ability to help the body fight oxidative damage. She rounds out the basket with kale for its rich manganese content; the mineral supports healthy nervous system function.
Finally, don’t forget to stay hydrated. Mikulich noted dehydration can diminish response time, mood and concentration, while adequate water intake can help energy levels. In addition to drinking water, consider boosting tea intake, as the polyphenols in tea may also fight free radical damage to preserve brain health.