Are you ready to eat like a brain expert? If you could peek into the kitchen of a neurologist, we know exactly what you’d find. Turns out, neurologists don’t just talk about brain health; they live it starting with the right food choices. Here are 10 foods that help protect memory, focus, and mood.
10. Plain Yogurt
Dr. Caroline Tanner, a professor of neurology at University of California, often starts her day with plain, unsweetened yogurt plus organic fresh fruit (whatever is in season). Yogurt contains probiotics, which contributes to healthy gut microbiome. So when you’re eating yogurt, you’re basically feeding your brain through your gut!
9. Eggs
Meanwhile, Dr. Imad Najm, director of the Epilepsy Center at the Cleveland Clinic Neurological Institute, would have egg whites cooked in olive oil during breakfast. Throw in some kale, spinach, or any leafy vegetable, and you’ll boost its nutritional benefits, she said. Egg yolks are also a source of choline, an element that’s crucial for normal brain functioning.
8. Homemade Popcorn
Neurologists also love the whole grain category for its brain-boosting fiber. And one of the healthy ways to get this nutrient is by making your own popcorn! Yup, without loads of salt, butter, or even sugar, you get a whole grain snack that’s loaded with fiber and antioxidants.
7. Coffee
Coffee lovers, this one’s for you! According to Dr. Tanner, studies have found that people who drink coffee are at lower risk of getting Parkinson’s disease. Meanwhile, other research suggests that moderate amounts of coffee can also reduce your risk for dementia and stroke.
6. Blueberries
Dr. Joseph Kandel, a board certified neurologist, recommends antioxidant-rich berries, like blueberries, for boosting brain health. As an antioxidant powerhouse, these berries fight free radicals that can damage brain cells, potentially reducing the risk of neurodegenerative diseases.
5. Tomatoes
Dr. Mona Bahouth from Johns Hopkins likes to put some tomatoes in with her cottage cheese for breakfast. Tomatoes are known to have a brain-boosting compound called lycopene, which can also eliminate free radicals that damage DNA. This compound has also been linked to reduced risk of stroke, so it’s also good for your heart health!
4. Asparagus
Neurologists agree that leafy greens, including asparagus, are crucial for brain health. These vegetables offer a rich blend of vitamins (A, C, and K) and minerals like calcium and iron. Asparagus is also rich in folate (vitamin B9). This vitamin acts like a construction worker responsible for building and maintaining your brain throughout your life.
3. Dark Chocolate
This is your sign to stock up on dark chocolate! Recent studies confirmed that dark chocolate brings a lot of health benefits, including better memory and concentration, even in high-stress settings. Flavonols seem to be the “magic” ingredient, potentially improving brain blood flow and enhancing cognitive function. If you’re all new to this, start with 70% dark chocolate, says Dr. Kandel.
2. Salmon
Neurologists are also fans of fatty fish like salmon, which help protect against brain aging and keep your memory sharp. Salmon, in particular, is a rich source of omega-3 fatty acids. These healthy fats can help improve cognitive functions like learning and memory.
1. Walnuts
A UCLA study showed that walnut consumers scored higher in cognitive tests than those who did not eat walnuts. These nuts are high in omega-3 fatty acids and are known to offer twice as many antioxidants as other nuts. Also, if you look closely, the physical appearance of a walnut closely resembles the brain’s. Sounds like a hint from nature!