We often connect what we eat to our physical health. Eating to reduce our risk of heart disease, cancer, and diabetes. Or eating to keep our bones and muscles strong as we age so we can keep doing the activities we enjoy. What we eat can also affect our brain health. No single food can guarantee a sharp mind as we age, but following a healthy eating pattern that includes lots of fruits, vegetables, whole grains, plant proteins, fish, and healthy fats can help your brain function at its best. The good news is that the best foods for your brain are also the ones that are good for your heart and blood vessels. Good blood flow is important to a healthy brain.
Here are five foods to eat for brain health.
- Green, leafy vegetables-Leafy greens such as kale, spinach, collards and broccoli are rich in vitamin K, folate, and beta carotene. Research suggests leafy greens may help slow cognitive decline.
- Fatty fish-Fish that are low in mercury, such as salmon, cod, canned light tuna, and pollack, are good choices. These fish are excellent sources of protein and omega-3 fatty acids, a healthy unsaturated fat. These fatty acids help fight inflammation in the body. It’s recommended to eat fish at least twice a week.
- Berries– Particularly strawberries and blueberries. The natural plant pigments that give berries their bright colors also help improve memory.
- Walnuts-Nuts are an excellent source of protein and omega-3 fatty acids. Walnuts have twice as many antioxidants as other nuts, which may counteract cognitive decline.
- Beans– Beans are rich in fiber, protein and omega-3 fatty acids. Fiber helps keep you fuller longer and creates a gradual release of blood sugar, helping with concentration and memory.
If you’re wondering how you might include these foods in your eating pattern, here are some Spend Smart. Eat Smart. recipes to include in your meal planning.
Zesty Whole Grain Salad includes both leafy greens and walnuts.
Broiled Salmon can be made using either fresh or frozen salmon.
Berry and Greens Smoothie is made with both leafy greens and frozen berries.
Vegetarian Chili includes kidney beans and black beans.
Try one today and make your brain happy!
