sharpen your mind

brain boosters

foods and nutrients to improve brain health

Are you feeling forgetful or having trouble focusing? Brain fog happens to the best of us, and occasional cognitive issues tend to come along with aging. But, there are some simple lifestyle hacks that can help you maintain your focus and sharpen your memory.

Brain food

What you eat can make a difference in how well your brain functions. Here are a few of the foods that help keep your mind sharp.

Brain Boosting Foods How They Help

Cruciferous vegetables Vegetables like broccoli, cabbage, kale, and spinach are rich in brainboosting nutrients including beta carotene, folate, vitamin K, and lutein.

Berries

Fish and seafood

Nuts Cherries and dark fruits like blackberries and blueberries offer anthocyanins and flavonoids that are good for brain health. Fresh, frozen, and dried berries all offer benefits.

Algae, fatty fish, and seafood, including bluefin tuna, herring, salmon, and sardines, are loaded with omega 3s that have been shown to improve memory.

A great source of protein and healthy fats, nuts are the perfect brain-boosting snack. Research suggests that walnuts are especially good for improving cognition.

Tea and coffee The caffeine in tea and coffee can give you a quick concentration boost, and studies show it may have longer-term benefits including improvements in mental function and memory formation.

Smart supplements

In addition to a healthy diet rich in brain-boosting foods, there are some supplements that show promise for improving cognition, memory, and overall brain health.

Astaxanthin. This antioxidant has been linked to faster thinking, especially for those with mild cognitive impairment.

Curcumin. Another antioxidant nutrient with brain benefits, this anti-inflammatory component of the herb turmeric may help protect the brain by reducing the long-term, low-grade inflammation that contributes to cognitive decline.

Vitamin D. Research has shown that those with higher levels of vitamin D in their blood consistently retain the best verbal skills as they age. Their memory skills also show a slower rate of decline than those with lower vitamin D intake.

Vitamin B12. Essential for brain and nerve function, vitamin B12 may be helpful for staving off memory loss, bosting concentration, and lifting your mood.

Iron. Deficiencies in iron are linked to cognitive impairments, including reduced attention span and sensory perception, as well as some behavioral and emotional issues. Adequate iron intake may help to improve brain function.

Get moving!

Exercise plays an important role in brain health. Physical movement reduces inflammation, aids in the development of new blood vessels in the brain, and protects brain cells.

Most healthy adults should aim for at least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes per week of vigorous aerobic activity, like jogging. If you can’t fit in a long workout every day, you can still get the benefits of exercise by taking a few 10-minute walks throughout the day. ●

SELECTED SOURCES “4 types of foods to support memory” by Marisa Moore, Academy of Nutrition and Dietetics, www.EatRight.org, 3/20 • “Can curcumin counteract cognitive decline?” by J.C. Kuszewski et al., Advances in Nutrition, 3/18 • “Effects of composite supplement containing astaxanthin and sesamin on cognitive functions in people with mild cognitive impairment . . .” by N. Ito et al., Journal of Alzheimer’s Disease, 2018 • “Exercise can boost your memory and thinking skills”; “Foods linked to better brainpower,” Healthbeat, www.health.Harvard.edu • “Health benefits of vitamin B12,” www.WebMD.com, 10/13/20 • “Iron deficiency, cognitive functions, and neurobehavioral disorders in children” by L. Pivina et al., Journal of Molecular Neuroscience, 5/19 • “Nutritional prevention of cognitive decline and dementia” by L.J. Dominguez and M. Barbagalio, Acta Biomedica, 6/7/18 • “The role of nutrition in Alzheimer’s disease” by S. Śliwińska and M. Jeziorek, Roczniki Państwowego Zakładu Higieny (Annals of the National Institute of Hygiene), 2021 • “Vitamin D status and intakes and their association with cognitive trajectory . . .” by M.A. Beydoun et al., Journal of Clinical Endocrinology & Metabolism, 4/1/18