The food we eat directly impacts not only our physical health but also the functioning of our brains. Leading British dietitian Kimberley Wilson has identified eight groups of beneficial foods that can help keep our brains sharp and combat cognitive decline.
Fermented Foods
These are products that undergo fermentation. This category includes pickled vegetables and fruits, kefir, blue cheese, live yogurt, and kombucha. They help increase the diversity of beneficial microbes in our gut, and their contribution to our health doesn’t stop there.
As Kimberley Wilson noted, there is still much to learn about the impact of the gut microbiome on the brain and mental health. However, some recent studies have already shown that gut microorganisms significantly influence cognitive functions.
Tea, Coffee, and Dark Chocolate
These foods are rich in polyphenols, which improve the elasticity of blood vessels. In the gut, polyphenols are converted into phenolic acids that provide protective effects to brain cells.
Researchers claim that tea reduces anxiety and enhances memory and attention. Caffeine boosts the levels of a brain enzyme that protects against dementia. There is also evidence that dark chocolate can increase blood flow to the brain and improve working memory and visual functions.
Leafy Greens
Swiss chard, kale, spinach, watercress, and arugula are packed with various nutrients that support brain and nervous system function. These nutrients include beta-carotene, folic acid, vitamin K, and magnesium. Therefore, consuming a large amount of leafy green vegetables is associated with slowing brain aging, improving memory, and reducing the risk of dementia.
Raw Unsalted Nuts
Almonds, hazelnuts, pistachios, walnuts, and Brazil nuts are valuable sources of polyphenols. When digested by our gut microbes, they produce phenolic acids that protect the brain.
Nuts also help improve the interaction between existing brain cells and promote the formation of new ones. These wonderful natural products are a great source of vitamin E, which is linked to improved memory in older age.
Berries
As Ms. Wilson pointed out, berries activate the production of compounds that support the survival of brain cells, along with beneficial cognitive effects such as improved attention and short-term memory, as reported by BBC Science Focus.
Beans and Whole Grains
These foods are high in fiber. When gut microbes break down fiber, one of the byproducts is a group of compounds known as short-chain fatty acids (SCFAs). They support the health of the gut barrier and protect the brain from inflammation and oxidative stress. According to recent studies, only 9 percent of British adults aged 19 to 64 consume an adequate amount of fiber.
Seafood and Seaweed
They provide the body with nutrients essential for maintaining the brain’s antioxidant capacity. Additionally, seaweed and seafood contain iodine, which is crucial for the development of a child’s brain in the womb.
Fatty Fish
Salmon, mackerel, anchovies, trout, herring, and sardines are rich in omega-3 fatty acids. These are essential for the healthy structure and functioning of the brain.
Researchers indicate that omega-3 fatty acids may be beneficial for individuals with mild cognitive impairments and depression. To ensure a minimum intake of omega-3s, it is recommended to consume one to two servings of fatty fish per week or take dietary supplements containing these fatty acids.