At a time when fiber, protein, or every other version of “maxxing” is used to focus on a specific diet goal, we have never been dialed in to how we eat. What’s new? Welcome to the year of brain foods.
If you haven’t noticed already, food and wellness brands have begun marketing their latest launches as the go-to meals to optimize the way we think. Brain health is on everyone’s minds. “Between burnout, sleep challenges, digital overload, and aging concerns, foods that support focus, memory, mood, and long-term cognitive health feel practical and empowering,” says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. “Science is also clearer than ever that diet matters for the brain and longevity, which makes the idea of ‘food as medicine’ more appealing and credible than ever.”
“We’re all constantly tuned in to how we can improve our health and overall well-being,” adds Jasmine Hormati, RDN, registered dietitian and founder of Mendinground Nutrition. “As we continue to live longer, quality of life is something that people are paying attention to, and certainly having a strong, healthy brain will make that more enjoyable.”
But before you start editing your grocery lists, experts say you don’t have to completely alter your diet to boost brain health. These so-called brain foods are most likely foods that you’re already eating. “I try to lean away from thinking about brain foods or individual super foods and more toward emphasizing dietary patterns that have been shown to be really beneficial,” says Xenos Mason, MD, neurologist at Keck Medicine of USC.
- Brain food consists of foods that are already in a well-balanced, healthy diet.
- In general, you’ll want to look for foods such as fatty fish, leafy greens, berries, walnuts, dark chocolate, and more.
Types of “Brain Foods”
In general, eating nutritious foods that benefit your overall health will end up in supporting brain health. For example, Dr. Mason says his food recommendation for those looking to decrease the risk of cognitive impairment or dementia, or slow the progression of Parkinson’s disease, is the Mediterranean diet, as that has proven to have the strongest level of influence. He points to studies that have shown a 10 to 30% decrease in the risk of developing cognitive impairment and dementia in people who adopted the Mediterranean diet. He also points to the Mind Diet, which is a modified version of the Mediterranean diet, which he says puts a slightly different emphasis on some of the subfood groups that have also shown to have the same brain health benefits. Many of these “brain foods” that are proven to help with memory, mood, and brain function are ones that are also recommended to help with other things our bodies need.
Shapiro says that a balanced meal with a variety of these nutritious foods (preferably mostly whole foods) that you eat consistently is what matters most when thinking about how to take care of your brain. Easy tips include choosing whole grains over refined carbs, sipping green tea throughout the day, and trying to get at least a serving of omega-3-rich foods two or three times a week.
Hormati adds that carbs, specifically glucose, will be key to giving our brain itsf preferred energy source to function properly. “It’s important to eat carbs throughout the day since our brain demands a significant amount of the body’s energy,” she says. “Not having enough carbs throughout the day can lead to difficulties in concentration, brain fog, and irritability.”
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