Best Brain Boosting Foods - Part 1 - General Food Groups

Anna Hazard

View the Rest of the Series

Part 2 - More Fruits, Veggies, & Herbs
Part 3 - Oils & Drinks

Introduction

Here are a sampling of some of the best foods known for their ability to help improve memory & learning ability, stave off neurodegenerative diseases such as Alzheimer's or Parkinson's, and otherwise maintain overall good brain health.
 
This first part of the series focuses on overall general food groups that possess the proper vitamins, nutrients, and various other natural compounds that scientific studies have indicated are helpful in preventing the build-up of amyloid plaque within the brain, help in the efficiency of neural signaling, or otherwise contribute to maintaining normal brain function.
 
A quick overview of each chemical compound found within the diet and how it's contributions help improve health are included with each recommendation.

Best Brain Boosting Foods

Fatty Fish

• Dark meat wild fish (more commonly known as fatty fish) such as salmon, herring, white tuna, mackerel, halibut, sardines, and anchovies are some of the healthiest types of protein available due to their preponderance of  Omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids that can not be naturally produced within the human body and which are essential to maintaining a normal metabolism & neurological brain function as well as regulating nerve transmission & cell maintenance. Nearly 60% of the brain is composed of fat of which Omega-3 fatty acids are an essential base.
• In particular DHA (Docosahexaenoic acid, often called the marine Omega-3 fatty acid due to its primary source coming from dietary fish) is required for the normal functioning of neurons in the brain and is essential for building brain cells & nerves as well as being used when processing memories & learning. Diets high in fatty fish with Omega-3 fatty acids have been linked to lower Alzheimer's, dementia, and stroke risks as well as having slower rates of age-related mental declines. As the body is inefficient in processing short chain fatty acids such as ALA (alpha-linolenic acid) into DHA or EPA, it's best to ingest those types of Omega-3 fatty acids as a natural part of one's diet.
• In addition, fatty fish possess other nutrients such as B6 & B12 which are linked to the production of neurotransmitters in the brain and Vitamin D whose deficiency has been linked to doubling the risk of developing dementia.
• The extra cost of buying wild-caught fish is recommended due to their generally possessing more vitamins & nutrients within their meat. Farm raised fish should be further avoided as they are often dosed with antibiotics and fed high Omega-6 fatty acid diets (whose intake should be more limited due to inflammatory properties).

Dark Colored Berries (Blueberries, Strawberries, Acai, Raspberries, Blackberries)

• Dark colored berries such as blueberries, strawberries, acai, raspberries, and blackberries contain the flavonoid anthocyanin which gives the fruits their dark red, blue, or purple hue and which has anti-inflammatory & antioxidant effects. Antioxidants are neuroprotective compounds that help prevent oxidative stress by binding to harmful free radicals in the body preventing whose presence would otherwise cause the cellular damage associated with aging and neurodegenerative diseases. Due to the natural bodily production of antioxidants declining with age, dietary changes should be made to compensate. In particular studies have shown that antioxidants present in blueberries have been found to accumulate within the brain and helped improve communication between nerve cells.
• Dark fruits & berries also possess resveratrol, a polyphenol antioxidant that is produced in plants in response to injury or infection by bacteria or fungus. Studies have shown that it can stabilize the production of the amyloid beta protein that builds into plaque within the brains of Alzheimer's sufferers.
• Dark berries such as blueberries and strawberries are also good sources of fiber, Vitamin K, Vitamin C, and gallic acid. Vitamin K can be found in high concentrations within the brain which indicates it's an essential nutrient for normal brain functioning and memory. Vitamin C is another well known antioxidant that is vital to the production of neurotransmitters and that is known to help dissolve the amyloid-beta plaque associated with the development of Alzheimer's & dementia.
• Gallic acid has antioxidant, anti-inflammatory, and anti-mutagenic properties. It helps prevent stroke damage by reducing mitochondrial swelling & neuron damage when oxygen levels to the brain are normalized after a stroke and can help prevent the formation of amyloid plaque within the brain.

Dark Green Leafy Vegetables

• These types of vegetables include saturated lettuces (such as romaine, arugula, and butterhead), cruciferous vegetables (such as kale, mustard greens, collards, cabbage, and broccoli), amaranthaceae (such as spinach and swiss chard), as well as other edible greens such as dandelion, beet greens, and watercress. They possess a variety of vitamins and nutrients that can contribute to general brain health.
• Dark Green Leafy Vegetables are good sources of Vitamins A, E,  K & Vitamin B, particularly the B9(folate) variety. Vitamin A has anti-inflammatory properties and its metabolite Retinoid acid is a powerful signaling compound within the brain helping to modulate neurogenesis, neuronal survival and synaptic plasticity. In addition its deficiency has been linked to learning & memory problems and in cognitive declining due to aging.
• The antioxidant Vitamin E helps alleviate oxidative damage to brain cells caused by the presence of free radicals as well as protecting Omega-3 fatty acids from degrading through peroxidation. High levels of both Vitamin E & Vitamin K in the brain have been linked to better cognitive performance.
• Vitamin B, including B12, B6, and folate (the natural form of B9), is known to have memory-boosting benefits. In particular folate lowers the levels of the amino acid homocysteine in the blood. The presence of homocysteine is believed to trigger the death of nerve cells in the brain & whose presence is linked to a higher risk of both dementia and cardiovascular problems. Folate deficiencies have been linked to cognitive deterioration, behavioral or psychiatric symptoms, and depression.
• Dark Leafy Greens are also a source of ALA (alpha-linolenic acid), the Omega-3 fatty acid that is present within vegetable oils. ALA can be broken down in small amounts into the long chain DHA & EPA Omega-3 fatty acids that are essential for proper brain health.​

Nuts

• Various nuts are chock full of antioxidants such as Vitamin E which helps shields cell membranes from free radical damage & slow down the mental decline of aging and flavonoids that have anti-inflammatory and immune system boosting benefits. Flavonoids are part of the polyphenol class of phytonutrients and thus are known for helping with brain function and blood regulation in addition to their normal antioxidant properties.
• In addition to having high quantities of neuroprotective anthocyanins, walnuts are also a source of the Omega-3 fatty acid ALA (alpha-linolenic acid) which the body can break down into the long-chain fatty acids EPA & DHA that the brain requires to function. Studies have indicated that higher levels of ALA also help prevent free radical & inflammatory damage to cells including neurons in the brain. It may also help mitigate the build-up of amyloid plaque in the brain while decreasing the breakdown of acetylcholine, a neurotransmitter essential for processing memory and learning. Decreased levels of acetylcholine have been linked to the development of Alzheimer's & dementia.
• Another nut that is high in anthocyanins are pecans. Meanwhile pistachios and cashews are instead high in the flavonols called catechins another powerful antioxidant and natural plant-based compound that protects the plant from environmental toxins & damage as well as contributes to their coloring & taste.
• Almonds, peanuts, and hazelnuts are also good sources for Vitamin C (Ascorbate/Ascorbic acid) which acts as a vital antioxidant molecule in the brain and which are required for the proper functioning of GABA-type receptors that modulate communication between cells in the brain. Ascorbate is believed to have therapeutic effects on neurodegenerative diseases such as stroke, Alzheimer's, Parkinson's, and Huntingdon's. In addition peanuts, and especially almonds & hazelnuts are known for their high quantities of the potent antioxidant Vitamin E which protects fats such as the Omega-3 fatty acids within the brain from oxidative damage.
• Peanuts also contain niacin whose deficiency in the body had been correlated with a higher incidence of cognitive decline and Alzheimer’s and resveratrol which is an antioxidant, anti-inflammatory, anti-apoptotic, and anticancer agent which helps reduce mitochondrial impairment in brain cells due to oxidative stress.

Seeds

• Dietary seeds as a whole are a good source of natural Vitamin E, an anti-inflammatory antioxidant whose presence in higher levels within the body have been linked with less cognitive decline with age as well as with decreases in chronic inflammation, heart disease, and some forms of cancer.
• Seeds (especially chia, flax, and hemp as well as pumpkin, sesame, and sunflower to a lesser degree) are also a good source of ALA form Omega-3 fatty acids. People with diets of less than 4 grams of Omega-3 fatty acids have been found to have the highest risk of developing Alzheimer's as well as a high rate of brain shrinkage over time. In comparison, those who had 6 grams or more in their daily diet were found to have healthier , younger-seeming brains.
• Chia seeds are high in neuroprotective antioxidants and very high in the ALA form of Omega-3 fatty acids (5 of the 9 grams of fat present within 1 oz of chia seeds are Omega-3 fatty acids) which gets inefficiently converted into the active forms EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which the brain requires to function. In addition chia seeds are a complete protein with all 9 essential fatty acids, containing 11 grams of fiber ,and 4 grams of protein in every ounce as well as calcium, manganese, magnesium, phosphorus and lower levels of zinc, niacin, potassium, and Vitamin B1 & B2.
• Flax seeds are recommended to be ground in order to provide the most nutrients. They contain ALA form Omega-3 fatty acids (around 1.5 grams per tablespoon) as well as Vitamin B1, B6, and Folate(B9) which have memory boosting & neuroprotective effects by lowering the level of homocysteine amino acid that hampers brain function. In addition, flax is the best source for the phytoestrogens called lignans, a plant compound with antioxidant properties that is present 800x more highly in flax than in other plants. Flax seed is also rich in the amino acids arginine, aspartic acid and glutamic acid as well as possessing calcium, iron, magnesium, phosphorus, potassium and nearly 1.5 grams of protein & 2 grams of fiber in every tablespoon
• Hemp seeds are a good source of plant-based protein and are considered a complete protein (critical for proper brain development) due to their possessing a nutritionally significant amount of all essential amino acids. They also contain the antioxidant Vitamin E  which helps prevent oxidative damage to neurons, plant-based ALA omega-3 fatty acids, nearly half the daily requirement for magnesium, and a special fiber called resistant starch that improves insulin sensitivity, lowers blood sugar levels, and improves digestion.
• Pumpkin are a good source of zinc which is a trace mineral necessary for maintaining memory & thinking skills as well as magnesium which acts as the counterbalance to calcium in regulating nerves & muscle contractions. Pumpkin seeds also contain Vitamin A & B as well as tryptophan which is a precursor to the feed-good brain chemical serotonin. It's recommended that pumpkins seeds or their oils be consumed raw as roasting can damage their fats & vitamins.
• A quarter cup of sunflower seeds contains 7 grams of protein and can provide nearly the entire daily recommended value of the antioxidant Vitamin E that slows down the cell & never damage related to aging. Sunflower seeds also contain the essential nutrients choline (necessary for normal metabolism & neural transmission as well as linked to brain development & cognitive function) & selenium (regulating the body's store of the antioxidant glutathione peroxidase with selenoproteins being involved in functions of the brain such as motor control, coordination, memory and cognition). In addition sunflower seeds are high in stress relieving magnesium, which is required to keep both nerves & muscles properly relaxed, B vitamin, copper, manganese, phosphorus, and contains an amino acid that helps boost the feel good brain chemical serotonin levels.

Turmeric

• Turmeric is the spice that gives foods such as curry, mustards, & to a lesser degree ginger their bright yellow coloring. It possesses the polyphenol curcumin which is known to cross the blood brain barrier and thus be able to directly affect the brain. Curcumin has anti-inflammatory & antioxidant capabilities with the ability to boost both brain-derived derived neurotrophic factor that helps with brain cells growth as well as boosting the feel-good brain chemicals serotonin and dopamine whose presence helps improve mood and alleviates depression. In addition, curcumin binds to and helps break down the amyloid-beta plaque formed in the brain that heralds the onset of Alzheimer's or dementia as well as reducing the lipid & plaque levels in arteries that lead to the development of cardiovascular diseases. As turmeric is not easily bio-available or absorbed into the body, it should be eaten with complimentary with an absorption-enhancer such as black pepper.
• In addition, the compound turmerone found within turmeric promotes stem cell production and differentiation in the brain which could help with self-repair and recovery of brain function in neurodegenerative diseases. Aromatic turmerone found within turmeric has been found to increase the efficiency of the transport of curcumin within the body as well