Throughout the years there have been many heavily researched foods that have been shown to be beneficial for our brain. But, according to the most leading expert sources the ones on this list represent the five most researched foods that promote brain function.
All of these five foods can be used either individually or together. Some will act as a quick energizing brain boost to bring about rapid energetic change. Other foods on this short list need time to build up and have more medium-term effects. While others provide long-term cognitive support that will supplement the building of new neural structures over time.
Here’s the top five in no particular order:
Turmeric
Turmeric as a whole and not specifically curcumin, has a very beneficial effect on brain function because of its unique ability to cross over the blood-brain barrier. Turmeric has both long term and short-terms effects on brain health. Turmeric has a way of activating the neural networking to grow and adapt in certain advantageous ways that directly impact the optimization of brain signaling.
There are studies in neuroscience letters, that show turmeric has the ability to help the decline of BDNF (brain derived nootropic factor), which is a major component for optimal brain health which naturally decline as we age. BDNF is an important molecule as it helps strengthen the synapse (where a neuron meets another neuron). It is at this intersection within the brain that our brain circuits grow and adapt to change.
Another study showed that curcumin in turmeric, helped normalize expression of BDNF and significantly reduced oxidative damage that occurs after a traumatic brain injury or concussion.
Still another study looked at how curcumin in turmeric, altered the way amyloid protein could cleave onto neighboring brain regions. Alzheimer’s disease and Parkinson’s disease are common neurodegenerative forms of dementia that are associated with a buildup of amyloid plaque. Turmeric consumption could prove to be helpful in the removal and build up of these dangerous proteins.
Berries
Berries of all varieties have been shown to a have more medium-term positive effects for the brain.
The brain is highly susceptible to oxidative stress and damage. Our brain doesn’t have the degree of defenses as our bodies. It’s protective blood-brain barrier is what separates it from threats that permeate the body’s natural defenses. As we age, our blood-brain barrier isn’t as efficient at protecting us from harmful bacteria, viruses and other pathogens that threaten our health.
Berries have high amounts of natural flavonoids which can cross the blood-brain barrier and provide extra protection against any invading pathogens. Berries activate the natural brain protective mechanisms in place to ward off outside invaders.
This was supported in the Applied Physiology and Nutrition Journal study which examined subjects who consumed concentrated blueberry juice for 12 weeks. When they looked at the brain images they found a high concentration of blood profusion within certain corridors in the brain where it was most needed in respect to before they began. This fact demonstrates how better blood flow can support improved cognitive performance.
Lion’s Mane
Lion’s Mane is a type of mushroom that has a more short term effect on brain health. It affects BDNF like the others on this list but also, nerve growth factors, which leads to neurogenesis. Or the ability to grow more neurons.
According to a study in Cytotechnology, Lion’s Mane contains a unique biopolymer which can stimulate the growth of cultured adrenal nerve cells. This could impact the brain’s ability to make quicker changes to be used for increased cognitive function in a moments notice. Like in a stressful situation.
A 16 week study, showed significant improvements in cognition based upon cognitive testing scores after it compared those taking Lion’s Mane with those on placebo. But, it documented that the benefits gained were only seen for four weeks. Once the subjects stopped taking it they returned to baseline. None the less, the effects were noticeable very quickly and demonstrated the usefulness of Lion’s Mane in certain short-term situations.
Cacao
Cacao chocolate is an example of an ingredient that only has a very quick and short lived positive effect on brain function. Coco and cacao contain catechins and epicatechins, which directly improves nitric oxide levels or circulation in the brain. So in many ways cacao is more of a super food rather than a junk food. You just have to be sure not to combine it with a bunch of sugar. Improved blood flow and vascularization mean increased cognition and brain performance. Small amounts of cacao should be part of a daily dietary regime to support neurological health.
Green Tea
Green tea is a powerful antioxidant because it contains EGCG, which gives our brains a mood boost.
The EGCG is the component within the green tea that promotes and supports the development of the neurotransmitter dopamine. Green tea contains thiamine, a transporter of tryptophan and tyrosine. These improve the delivery of alpha waves which induce a feeling of alertness and calm. Which in an over stressed world, is a good combination.
These common foods are some of the most well researched of all foods that support brain function. There are others that could be added to the list. Such as the ones which contain higher concentrations of omega 3 fatty acids, which are very beneficial for neurological support. Foods like: salmon, sardines, avocados, nuts (brazil, walnuts) and seeds.
Brain health should be of major concern as we age. There is no better way to help support the transitioning years into older age, than to eat a well balanced diet, rich in these foods.
-A Balanced Brain is a Better Brain For a Healthier Life-