Research shows you may help brain function by eating healthy foods  

“You are what you eat.” This familiar phrase reminds us that eating healthy foods will keep you fit. While we know that eating well can help with heart disease or other illnesses, experts agree that food choices may also help with brain function and cognitive ability.  

Get your greens and blues 

Harvard Health Publishing at health.harvard.edu has an article devoted to five specific foods that may be some of the best choices for brain health. Incidentally, these foods are also on the lists for people who want to follow a healthy heart and blood vessel diet. They include:  

• Green leafy vegetables  

The nutrients in foods such as broccoli and kale have been suggested by research to slow cognitive decline.  

• Fatty fish 

According to the article, salmon, cod and canned tuna all carry healthy omega-3 fatty acids which have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. 

• Blueberries and strawberries 

The article states: “A study done by researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.” 

• Caffeinated tea and coffee 

While it gives you your morning (or afternoon) boost, research shows these beverages may help with mental function and memory retrieval. 

• Walnuts 

A power punch of protein and healthy fats, walnuts have been linked to improved cognitive test scores in research studies. 

For more information on healthy brain foods, read our article here! 

Peanut butter, anyone? 

According to an article on consumeraffairs.com, a study showed that peanuts or peanut butter may affect cognitive function.  

The article writer, Kristin Dalli, explains: “At the end of two years of gathering information from participants, those who were regularly eating nuts had stronger cognitive health outcomes, without any other changes to health or wellness. Participants who were eating at least three servings of peanut butter per week showed better cognitive function, including slower decline, than those who were eating peanuts or peanut butter less than once a week.” 

The MIND diet 

If you’re interested in finding more ways to eat healthy, explore the MIND diet. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. According to one WebMD article, this diet is a hybrid of the DASH diet used for hypertension and the Mediterranean diet and can be used to help age-related illnesses such as Alzheimer’s disease.  

This diet does not concentrate on weight loss. It’s guidance to a healthy way of eating that suggests certain foods to have in your daily meals and a few things to limit. The foods include 10 groups such as green leafy vegetables, whole grains, fish, poultry, beans and berries. Things to skip or cut down on include red meats, sweets, fried and fast food.  

The Alzheimer’s Association also has excellent resources for healthy eating as it applies to brain function.  

The bottom line is that if you want to eat to improve your brain function and perhaps boost your resistance to Alzheimer’s disease and other dementia, making smart, healthy choices at every meal is the way to start.  

Please note that no content in this article should be used as direct medical advice. Contact your medical professional for information relating to your particular situation.  

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