Brain-Healthy Foods

When I was younger, my dad forced me to have an obligatory handful of almonds every morning. Yet, my annoyed ten-year-old self didn’t know the health benefits almonds had to offer: the small nut is packed with nutrients, including Vitamin E, which acts as an antioxidant and omega 3 fatty acids, fats proven to improve brain structure. 8 years later, I appreciate the healthy habits my parents instilled in me from a young age and have taken to exploring new brain-healthy foods. After doing a bit of research, I discovered that many of these foods were mainstays of my diet, and pleasantly surprised to find that others were healthier than I had previously thought. Here are some of the foods that I found:

Leafy vegetables: Leafy greens such as kale, spinach, collards, and broccoli are rich in nutrients like Vitamin K, lutein, and folate. These nutrients provide essential services; for instance, Vitamin K has been known to modulate calcium levels in the bones and brain, helping to prevent diseases like Alzheimer’s. Nutrient-packed greens like kale are easy to incorporate into your diet; try folding them into your pasta or adding them into a smoothie (blending greens in smoothies is a great way to disguise their taste).
Dark Chocolate: I was happy to find out that my nightly dessert is brain-healthy. The cacao in dark chocolate contains flavonoids, plant-based antioxidants that help improve brain plasticity, the brain’s ability to adapt. Not only this, but dark chocolate provides numerous mental health benefits; it contains serotonin, an antidepressant known to improve mood.
Fatty Fish: Fatty fish like salmon and tuna are also brain-healthy, containing omega 3 fatty acids. However, it is important to have fish in moderation, to prevent mercury poisoning.
Tea and Coffee: Aside from providing a morning/afternoon pick me up, there is evidence that caffeinated drinks like tea and coffee are brain healthy: a study conducted at Johns Hopkins University found that coffee may help cement new memories.

These are just a few of the myriad brain-healthy foods I found while doing my research!

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