The Eight Essential Foods for Brain Health According to a Neurologist: One Is Truly Unexpected
The foods we eat significantly impact our overall health, including the brain. A condition called “chronic low-grade systemic inflammation” (ISC) involves constant low-level inflammation that is not visible but can increase the risk of chronic-degenerative diseases over time, including those affecting the brain.
Diet and Inflammation’s Impact on Brain Health
Recent studies show that chronic inflammation in early adulthood increases the risk of memory problems and cognitive decline later in life. Diet is a key factor in both triggering and maintaining inflammation, as noted by Giulia Ciccarelli, an expert in Internal Medicine, in an interview with Fanpage.it.
Foods That Protect the Brain: Omega-3s
Dr. Aaron S. Lord, a neurologist at NYU Langone Hospital-Brooklyn, lists eight brain-healthy foods. One of the most important nutrients is omega-3s, also called “healthy fats,” which are essential for brain function. These fats are found primarily in fatty fish like salmon, mackerel, sardines, and tuna. Omega-3s are also present in plant-based sources like walnuts, though they should be consumed in moderation due to their high calorie content.
Vegetables and Antioxidants for Brain Health
Leafy greens like broccoli, kale, and asparagus, rich in lutein, beta-carotene, and folates, are crucial for brain health. These antioxidants help combat inflammation and oxidative stress, protecting against neurodegeneration. Tomatoes, high in lycopene, another powerful antioxidant, also benefit the brain.
Spices and Beverages to Boost Brain Function
Turmeric, with its anti-inflammatory properties, may help prevent the formation of beta-amyloid plaques, a hallmark of Alzheimer’s disease. Ginger, too, offers brain-boosting benefits. Olive oil, a staple in the Mediterranean diet, is essential for both brain and cardiovascular health.
In addition to these foods, regular consumption of tea and moderate coffee intake can also support brain health. Green tea, in particular, may help protect the brain from structural damage associated with dementia.
An Unexpected Brain-Boosting Snack
The final recommendation is an unexpected one: homemade popcorn. While not typically seen as a “brain food,” popcorn can provide a healthy alternative to junk food, offering a break from processed snacks like chips or packaged treats. Dr. Lord suggests always keeping popcorn kernels on hand for a healthier snack option.