7 Foods to Boost Brain Health

Feed your noggin with these nutrient-dense fruits, meats, and even sweets

 

turmeric

BRAIN FOOD + DAILY DOSE

Berries No. 1  
BERRIES  
Antioxidant-packed blueberries and strawberries have been known to improve memory.
Aim for ½ cup at least twice a week. Fresh or frozen are equally good for you.
chocolate

 

No. 2  
DARK CHOCOLATE  
Dark chocolate has been found to increase blood flow to the brain and reduce inflammation. 

Eat moderate amounts of dark chocolate with a high cocoa content (70 percent or above). Limit your serving size to 1 ounce per day.
lettuce

 

No. 3  
LEAFY GREENS  
Eating spinach and romaine has been linked to slower rates of cognitive decline. 
Add a daily serving of leafy greens to your diet. Kale, spinach, collard greens, arugula, sprouts, and chard all count.
good fats

 

No. 4
MONOUNSATURATED FATS
Foods rich in the right fats, like avocados, nuts, seeds, and olive oil, have been known to reduce feelings of depression. 

The American Heart Association suggests limiting dietary fat to no more than 20 to 35 percent of your total daily calories. 
salmon

 

No. 5  
OILY FISH
Studies show that salmon, mackerel, and sardines can help prevent Alzheimer’s disease.
Aim for at least two portions of oily fish a week to reap the benefits.
tumeric

 

No. 6
TURMERIC
Take a page from ancient Indian and Chinese medicine with this spicy brain booster

Turmeric, a plant from the ginger family, has long been used as a medicine in Indian and Chinese cultures. Here’s why you should be sprinkling this powerful spice onto your food every day.

STRENGTHEN THE IMMUNE SYSTEM. A study published in the Journal of Clinical Immunology found that curcumin, a powerful compound found in turmeric, helps fight off bacteria and viruses.

EASE JOINT PAIN. Curcumin also has anti-inflammatory properties, which can reduce joint pain.

IMPROVE CARDIAC HEALTH. Turmeric helps to normalize blood pressure, reducing cholesterol and preventing blood clots.

ALLEVIATE DEPRESSION. The spice contains natural qualities that can enhance mood by increasing serotonin and dopamine levels.

water

 

No. 7
WATER
 

Although it varies for each person, the Institute of Medicine suggests men drink 125 ounces (15 cups) of water per day, while women should aim for 91 ounces (11 cups). Some medications can also cause you to dehydrate, so it’s important to ask your doctor how much water you should consume daily. 

HOW TO INCLUDE TURMERIC IN YOUR DIET
Grate fresh turmeric onto eggs or add a teaspoon to rice dishes and curries. Or, liven up your breakfast with this tasty smoothie packed with antioxidants:

Mango Surprise Smoothie
Place 2 cups mango (preferably fresh), 2 cups spinach, 1 cup regular coconut milk, and 1 tablespoon ground turmeric into a blender or juicer. Mix until smooth.