Did you know your brain uses up to 25% of the energy from the food you eat? Even though it’s only 2-3% of your body weight, it’s the most active organ in your body. Yet, most of us don’t think about how our food choices affect our brain. In this blog, we as Word-flux will break down the top foods, supplements, and habits to keep your brain healthy and sharp, based on insights from Dr. Tera Swart, a leading neuroscientist and author of ‘The Source: Open Your Mind, Change Your Life’.
Top 5 Foods for a Healthy Brain
- DHA Omega-3s: Your brain is 60% fat, and 90% of that fat is DHA, an essential fatty acid your body can’t make on its own. To get enough DHA, eat oily fish like salmon or mackerel at least three times a week. If you don’t eat fish, try algae or seaweed-based supplements. These are great plant-based options packed with DHA.
- Water: Staying hydrated is key for brain health. Your brain needs water to function properly, so make sure you’re drinking enough. A simple rule is to drink half a liter of water for every 15 kg of body weight daily. If you drink coffee or alcohol, add an extra glass of water to make up for their dehydrating effects.
- Colorful Berries and Vegetables: Brightly colored fruits and veggies like blueberries, blackberries, and red cabbage are loaded with anthocyanins. These antioxidants protect your brain from damage caused by everyday stress and aging. Aim to eat at least half a cup of berries daily and include a variety of colorful produce in your meals.
- Green Leafy Vegetables: Greens like spinach, kale, and Swiss chard are rich in magnesium, a mineral that helps reduce stress, improve sleep, and support brain function. If you’re feeling stressed or tired, adding more leafy greens to your diet can make a big difference.
- Eggs: Eggs are a fantastic source of choline, a nutrient that’s crucial for memory, mood, and brain development. Eating one or two eggs a day can help keep your brain in top shape.
3 Supplements to Support Your Brain
1. Probiotics: Your gut and brain are closely connected, and a healthy gut means a healthier brain. Probiotics, especially those with over 50 billion strains of bacteria, can improve mood, reduce anxiety, and even help with insomnia. Look for supplements that include psychobiotics for extra brain benefits.
2. Vitamin D: Many people don’t get enough vitamin D, especially in colder climates. This vitamin is essential for brain health and can help protect against certain diseases. Consider taking a daily supplement, especially during the winter months.
3. B Vitamins: B vitamins like B6, B12, and folate are crucial for your nervous system. They help combat fatigue and keep your brain functioning smoothly. You can get these from foods like eggs, leafy greens, and whole grains, or take a B-complex supplement.
3 Foods to Avoid for a Healthier Brain
- Processed Foods: These foods are high in pro-oxidants, which can damage your brain cells and speed up aging. Try to limit packaged snacks, sugary cereals, and ready-made meals.
- Burnt or Smoked Foods: While they might taste delicious, burnt or smoked foods release harmful free radicals that can harm your brain. Swap smoked salmon for fresh or lightly cooked fish instead.
- High-Glycemic Foods: Foods that cause a rapid spike in blood sugar, like white bread and sugary snacks, can leave your brain feeling foggy and tired. Instead, choose low-GI options like whole grains, legumes, and vegetables.
Intermittent Fasting for Brain Health
Intermittent fasting can be a powerful tool for brain health, but it’s important to do it right. Dr. Swart suggests eating within an 8-12 hour window, such as from 12:00 PM to 8:00 PM. This helps regulate blood sugar levels and gives your brain a break. However, fasting works best when you’re already eating well, sleeping enough, and managing stress.
Changing your diet might sound simple, but let’s be honest, it’s not always easy. It takes effort and commitment. So, are you ready to take the first step? Could you start by adding just one of these brain-boosting foods to your daily meals? If you need some tips on how to add new goals to your life, this article might help!
