Whether your brain is feeling the effects of burnout, stress, or COVID brain fog, the foods that we eat can make all the difference in the world. The nutritional content of our food fuels our physical and mental health. Your diet won’t just help you reach your weight goals — it impacts the long-term health of your mind and body.
Now more than ever, we require renewed mental clarity. The past year or so of the pandemic has taken its toll. Even if you haven’t had COVID-19, the long-term stress of the pandemic world and all of the unknowns means that our brains can use every advantage we can give them.
Our brains are important. Being the brain controls everything from how we think and feel to how our bodies operate, we need to make sure it functions like a well-oiled machine!
Top 5 Memory and Brain-Boosting Foods
1) Fatty Fish
Fat is not the enemy. The right kinds of fats aren’t just safe, they’re beneficial. More than half of brain matter is composed of fat — specifically, omega-3 fatty acids. Increasing your intake of omega-3s can help delay cognitive decline and disease, like Alzheimer’s. Studies also show that neglecting these valuable fats can result in increased risks for depression and learning problems.
Introduce more salmon, trout, albacore tuna, sardines, and other fatty fish into your diet.
2) Blueberries
Blueberries have long been touted as a superfood — and for good reason! It all comes down to the antioxidants. Antioxidants can improve the function of brain cells while fighting against inflammation. That means better memory and overall cognitive skills.
Plus, blueberries are easily incorporated into any diet: add them to your cereal or oatmeal, throw them in a smoothie, or eat them right out of the carton as a brain-boosting snack.
3) Coffee & Tea
Caffeine is a double-edged sword. While too much caffeine can be problematic, sourcing caffeine from the right places — namely coffee and tea — can be beneficial. That’s because both coffee and tea are also sources of antioxidants. While the caffeine crash can be harmful, regular, restrained intake of coffee improves alertness, mood, and concentration. Tea is even better.
Just avoid additives that diminish the brain benefits, like sugary syrups and creamers.
4) Pumpkin Seeds & Nuts
Nuts make for excellent fuel. They’re full of healthy fats and protein. Walnuts and pumpkin seeds have been linked to improved cognitive function. Pumpkin seeds are high in antioxidants as well as magnesium, zinc, copper, and iron — each of which improves brain health, learning, and memory. Walnuts also have a high concentration of omega-3s, which we know are big brain boosters.
5) Leafy Greens
Spinach, broccoli, kale, collards...you name it. These leafy greens will always be good for you, but they’re especially good for your brain. Plant-based foods that are rich in beta carotene, folate, and vitamins can slow down natural cognitive decline. There’s a reason mom told us to eat our vegetables!
The Worst Foods for Brain Power
Fried Foods
It should come as no surprise the fried foods, from french fries to chicken fingers, are not good for us. Saturated fats are known to damage the blood-brain barrier. Trans fats can disrupt the brain’s ability to focus and process information. Skip the fried foods and opt for baked, air-fried, and grilled options instead.
Processed Meats
Hotdogs, bologna, and other processed meats are dubious in their ingredients but clear in their impact on the body and brain. Processed meats are full of additives, dyes, preservatives, and hefty amounts of salt and sugar. Not only can these ingredients impair cognitive function, but they can increase your risk for brain tumors and other cancers. No thank you.
Refined Carbs
Refined carbs don’t benefit the body. Foods that are high on the glycemic index (foods with high net carbs) can disrupt the brain’s mood stabilizers. That results in mood swings, fatigue, and an increased risk for depression. Avoid too much white rice, white bread, and other refined grains. Trade them out for whole-grain versions at every opportunity.
Added & Artificial Sugars
The American diet is chock full of sugar, and that’s bad news. While the body does need sugar (glucose) to function properly, we get plenty of glucose from fruits and whole grains. Added sugars and artificial sugars (such as those found in diet soda) can impair the development of new memories, cause addictions and cravings, increase depressed moods, and — scarily — increase the risk of dementia.
Eat sugary sweets in moderation and read labels to avoid added sugars as much as possible.
How has your diet changed over the years? Share how your body has benefited from better eating habits in the comments.