7 Foods to Help Boost Mood and Memory | Mira Health
7 Foods to Help Boost Mood and Memory
Having a healthy brain is an essential aspect of your overall health and well-being. Learn more about seven foods that can help you achieve that brain health.
Having a healthy brain is an essential aspect of your overall health and well-being. Maintaining good brain health can help improve your memory, mood, and mental health while also preventing cognitive diseases like dementia and Alzheimer's. Foods such as leafy greens, fatty fish, coffee, and more can help you achieve good brain health.
It is important to meet with your doctor or healthcare provider to determine your specific nutritional needs. Keep your brain health a priority.
7 Best Foods for a Healthy Brain
As we age, our brains also naturally change, leading to differences in memory, mood, and other cognitive functions. One of the major causes of cognitive decline is oxidative stress. Oxidative stress occurs when your body produces too many damaging chemicals and not enough good chemicals to counteract them, or antioxidants. Antioxidants can be found in several different ingredients, and making sure they are included in your diet is a great way to improve your brain health.
Listed below is a summary table with some foods and their corresponding nutrients that are best for maintaining good brain health.
7 Foods to Improve Brain Health
| Food | Active Ingredient | Effect on Brain |
|---|---|---|
| Leafy Greens | Vitamin K and Folate | Slows cognitive decline |
| Fatty fish | Omega-3 Fatty Acids | Slows cognitive decline |
| Coffee | Caffeine | Improves concentration and mental health |
| Dark Chocolate | Flavanols | Improves memory and cognition |
| Tea | L-theanine | Increases alertness |
| Berries | Resveratrol | Slows cognitive decline |
| Turmeric | Curcumin | Improves cognition |
Leafy Greens
Dark leafy greens and plant-based foods are a rich source of healthy nutrients such as folate and vitamin K. Vitamin K helps reduce nerve cell death and overall inflammation. Folate supplementation has been shown to have an anti-inflammatory effect and improve cognition.
Fatty Fish
Fatty fish are an important source of healthy fatty acids essential to brain function. Just two servings a week of good fatty fish can positively impact your overall health.
Coffee
There are many ways in which coffee can help elevate your brain function. The caffeine in coffee and its natural antioxidant properties can have a positive effect on mental health and productivity.
- Coffee protects your neurons against damage and fights inflammation
- Coffee increases cognitive performance and memory
- Coffee can decrease depression
Dark Chocolate
Dark chocolate or other cocoa products contain chemicals called flavanols. Flavanols have anti-inflammatory and antioxidant properties that can improve memory and cognition.
Tea
Green tea especially has been attributed to increased focus and alertness while protecting your neurons because it contains L-theanine, which significantly increases mental alertness.
Berries
Berries like blueberries or grapes contain a high amount of antioxidants. Specifically, they contain resveratrol, a natural chemical that helps prevent inflammation and protect your body against damaging chemicals.
Turmeric
Turmeric, also known as curcumin, has been extensively studied as a treatment for various medical conditions across the world. In the context of brain health, curcumin has antioxidant and anti-inflammatory properties that can work to improve cognitive function in patients already diagnosed with dementia or Alzheimer's.
Best Foods for a Healthy Brain Frequently Asked Questions (FAQs)
What foods are most damaging to my brain?
As a general rule of thumb, foods with excess sugar and refined carbohydrates can cause inflammation. They can increase your risk of developing high blood pressure, heart disease, and diabetes.
What is the effect of alcohol on the brain?
Excess consumption of alcohol can alter and disrupt the neurons and your brain. Long-term and chronic alcohol abuse can lead to a reduction in brain volume as a whole.
What are other ways to prevent cognitive decline?
Although eating healthy is significant, there are many other ways to decrease your risk for neurological diseases. Oxidative stress is a major role in the progression of neurological disorders like dementia and Alzheimer's.
Bottom Line
Ultimately, it is essential to prioritize your brain health. Being mindful about the food you consume every day will benefit your mental function and have a positive effect on your entire body.