With the rise in mental illnesses like Alzheimer’s and Dementia it is increasingly more important to take care of your brain.

While meditation, listening to music, regular exercise, good sleep and keeping your brain active are all essential, what you eat is just as important, if not more!

Here are 5 of the best foods for your brain.

Brain Food 1: Beets

Scientists at Wake Forest University determined that natural nitrates in beets can increase blood flow to the brain, thereby improving mental performance.

Brain Food 2: Sage

A study published in Pharmacological Biochemical Behavior found that young adults who took sage-oil extract (50 micro liters) before cognitive tests performed better than those given a placebo. Sage contains compounds that prevent the breakdown of acetylcholine, a neurotransmitter involved in learning and memory.

 

Brain Food 3: Grass-Fed Beef

A study published in the American Journal of Clinical Nutrition found that women with healthy iron levels performed better on mental tasks and completed them faster than those with poor iron status. Iron helps transport oxygen throughout the body and to the brain.

Brain Food 4: Sardines

This sustainable swimmer is packed with EPA and DHA, supercharged omega-3 fatty acids that bolster communication among brain cells and help regulate neurotransmitters responsible for mental focus.

Brain Food 5: Eggs

Eggs, more specifically the yolks, are a leading source of choline. Choline is a precursor for acetylcholine, a neurotransmitter involved in helping you remember things like where you left the car keys. Eating protein-rich foods like eggs for breakfast can improve overall cognitive performance, according to Swiss researchers.

 

Source: Matthew Kadey, MS, RD

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