Nutrition plays a crucial role in maintaining optimal brain health and cognitive function. The brain requires a constant supply of nutrients to support learning, memory, and decision-making processes. Certain foods benefit brain function, containing omega-3 fatty acids, antioxidants, and B vitamins. Lets explore the best foods for improving brain function and use the following practical tips for incorporating them into your diet [1].
One of the best ways to incorporate brain-boosting foods into your diet is to plan your meals and snacks in advance. This can help ensure you have nutritious options and prevent unhealthy fats and food choices. Try meal prepping foods that improve memory and concentration on the weekends or packing healthy snacks to take to work.
Another way to incorporate brain-boosting foods into your diet is to use them in recipes. Add berries to smoothies, nuts and seeds to oatmeal, and leafy greens to salads to . You can also use fatty fish in stir-fries or as a topping for salads [4].
Making healthy food choices when eating out. When eating out, it can be challenging to make healthy choices. However, there are still ways to incorporate brain-boosting foods into your meals. Look for dishes that contain leafy greens, fatty fish, or whole grains. You can also ask for substitutions or modifications to make dishes healthier.
A low-carb and ketogenic diet has been shown to have several benefits for brain health. In this diet, the body uses ketones, which are produced when the body breaks down fat, as its primary source of energy instead of glucose.
Overall, a low-carb and ketogenic diet can provide several benefits for brain health, including improved cognitive function, reduced inflammation, increased production of BDNF, enhanced mitochondrial function, improved insulin sensitivity, and reduced risk of neurological disorders [5]. However, The Regeneration Center would like to remind you that consulting with your primary care healthcare professional before starting any new diet is essential, especially if you have a pre-existing medical condition.
Brain-boosting foods in your diet are an excellent way to support optimal brain health and cognitive function. You can improve memory, focus, and decision-making by including fatty fish, leafy greens, berries, nuts, and whole grains. With some planning and creativity, it’s easy to make brain-boosting foods a part of your everyday life.
[1] ^Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. doi: 10.1038/nrn2421. PMID: 18568016; PMCID: PMC2805706.
[2] ^Berding K, Vlckova K, Marx W, Schellekens H, Stanton C, Clarke G, Jacka F, Dinan TG, Cryan JF. Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health. Adv Nutr. 2021 Jul 30;12(4):1239-1285. doi: 10.1093/advances/nmaa181. PMID: 33693453; PMCID: PMC8321864.
[3] ^Krakovski MA, Arora N, Jain S, Glover J, Dombrowski K, Hernandez B, Yadav H, Sarma AK. Diet-microbiome-gut-brain nexus in acute and chronic brain injury. Front Neurosci. 2022 Sep 16;16:1002266. doi: 10.3389/fnins.2022.1002266. PMID: 36188471; PMCID: PMC9523267.
[4] ^Gomez-Pinilla F, Yang X. System biology approach intersecting diet and cell metabolism with pathogenesis of brain disorders. Prog Neurobiol. 2018 Oct;169:76-90. doi: 10.1016/j.pneurobio.2018.07.001. Epub 2018 Jul 27. PMID: 30059718; PMCID: PMC6231047.
[5] ^ Dyńka D, Kowalcze K, Paziewska A. The Role of Ketogenic Diet in the Treatment of Neurological Diseases. Nutrients. 2022 Nov 24;14(23):5003. doi: 10.3390/nu14235003. PMID: 36501033; PMCID: PMC9739023.
Chimeric antigen receptor-T cell treatment (CAR-T cell therapy) holds immense potential to revolutionize organ transplantation, particularly for patients who struggle… Read More
In the ever-evolving landscape of nutrition science, the discourse around dietary fats has undergone significant transformation. The Regeneration Center is… Read More
New research shows that specific types of brain cells become active after brain injuries and exhibit properties similar to those… Read More
Chemokines, critical components in the immune system, are small proteins that facilitate the migration and positioning of immune cells throughout… Read More
Stem cell research examines everything from gene expression to differentiation capacities to therapeutic potentials. With such diverse data types and… Read More
Stem cell therapy has emerged as a revolutionary new treatment approach for neurological and spinal disorders. One up-and-coming method of… Read More