Food for Thought—Nutrients for Brain Health

Your brain is powerful. You can even use it to think about how the brain itself works. But this power doesn’t make your brain immune to factors that impact the rest of your body. Lifestyle and environment can affect your brain health. Luckily, there are nutrients for brain health shown to support cognitive function.

Healthy Lipids

For a long time, dietary fats (lipids) have been connected to brain health. Originally, lipids’ effect on the cardiovascular system was thought to facilitate that connection. But more recent research shows beneficial dietary fats have more direct actions on the brain.

Omega-3 polyunsaturated fatty acids (like DHA from fish oil) normally make up cell membranes throughout your body. And like other saturated fats, they’re fundamental building blocks for your brain cells. That’s part of the reason fish is often called a brain food.

But fatty, cold-water fish aren’t the only food you should turn to for healthy lipids for supporting brain health. Add these options to your brain health shopping list:

· Avocados

· Nuts (almonds to walnuts and everything in between)

· Seeds

· Plant-based oils

· Soybean

· Berries

· Dark chocolate

· Dark green, leafy vegetables

· Grapes

· Tea

· Plums

· Broccoli

To help in your brain’s quest for more carotenoids, turn to:

· Carrots

· Pumpkin

· Spinach

· Sweet potatoes

· Red bell peppers

· Tomatoes (canned and raw)

· Kale

Adequate levels of the B vitamin folate are essential for brain function. The proof? Folate deficiency can lead to neurological and cognitive issues.

Clinical trial results have deepened the connection between folate and cognitive function. These studies have shown folate supplementation—by itself or in conjunction with other B vitamins (B6 and B12)—to be effective at maintaining healthy cognitive function during aging.

Finding folate and other B vitamins is fairly easy. Seek out these foods:

· Legumes

· Spinach

· Broccoli

· Asparagus

· Enriched grains

· Beef, seafood, and eggs (for vitamin B12)

· Bananas, potatoes, and nuts (for vitamin B6)

Lifestyle and diet have long-term effects on your health. That means they are likely underestimated for their importance to public health—especially when it comes to healthy aging.