Foods for brain health

Eating whole, real foods is good for your brain, whether that's to help kids maintain focus as their brains develop or to counter memory loss as we age.

Like a car needs the right gas and oil for it to perform optimally, your brain also needs the right food to fuel it. Here are eight food and activity tips that can play a big role in determining how well your brain, and entire body, functions.

Best foods for brain health

Be proactive about incorporating foods rich in protein, omega-3 fatty acids and phytonutrients into your diet for optimal brain health.

Protein

Foods that have protein provide amino acids such as tyrosine and tryptophan which are the building blocks for neurotransmitters such as dopamine and serotonin.

• Dopamine plays a role in attention, learning and memory.
• Serotonin is known as the “happiness neurotransmitter.”

To get your brain functioning make sure you are eating enough protein. Start your morning with some savory protein, like an egg, peanut butter on toast or some nuts on the go. Remember protein can be found in a variety of plant-based sources like nuts, legumes, beans and lentils.

Phytonutrients

Phytonutrients are found in colorful foods and we are just discovering their “magical properties.” Phytonutrients include antioxidants which protect neurons from damage and death. Phytonutrients also decrease brain inflammation. Eating more colorful foods has been associated with better memory retention and ability to organize and manage thoughts. Use Allina Health’s food guides for kids, adults and seniors or use a “rainbow food chart” to place on your fridge and challenge your kids to “eat the rainbow.”

Omega-3 fatty acids

Omega-3 fatty acids such as DHA and EPA are crucial for brain function and correlate with improved memory and concentration. The brain is over 60% fat and these healthy omega-3 fatty acids support flexible brain cell membranes and neuron health. Salmon, sardines, anchovies, and other fatty fish are excellent sources of omega-3 fatty acids. Walnuts and flax seeds may also be converted into omega-3. So, top your steel cut oatmeal with walnuts and berries, add flaxseed to your granola or smoothie or put sardines or anchovies on a seed cracker for a healthy snack.

Worst foods for brain health

There are foods that can negatively impact your brain health, try to limit consumption or avoid these foods altogether.

Artificial food dyes and colors

Food dyes or artificial food colors, common in children's food products, may be associated with worsened attention-deficit/hyperactivity disorder (ADHD) symptoms. In fact, evidence is mounting and some states have already banned them from food products in their states. Turn over all packages and read labels – food dyes are quite easy to notice because they include colors such as Red 40, Yellow 5, and Yellow 6. Watch out for items where you might not expect to find dyes such as cereal, ice cream, yogurts, condiments, snack foods or drinks.

Processed foods

Processed foods are foods that are changed in many steps using chemicals not found in your kitchen. Processing food removes nutrients that are critical for brain focus such as iron and zinc. In addition to nutrients, processed foods remove fiber which is needed to feed the microbiome (bugs in your gut) that make many of your neurotransmitter brain chemicals.

Ways to avoid processed foods 

• Always read labels. The shorter the better. If you would not find the ingredients in your kitchen or do not know what they are, put it back.
• Make your own food. As often as possible, make your own food and snacks at home by starting with whole, natural foods. Mix your own salad dressing, make your own drinks such as water with fruit or herbal teas, replace processed cereals with a batch of steel cut oatmeal for the week. Most importantly, spend time cooking and get your kids involved in the cooking. It’s almost always cheaper and healthier to eat at home vs. going out to eat.

Refined sugar

Refined sugar is also a processed food. Like dyes, it deserves a special call out as it provides no nutritional value and contributes negative metabolic processes including memory loss and cognitive decline. Naturally occurring sugars found in whole fruit are okay in moderation, but added sugars are not.

Ways to avoid refined sugar

• Again, read labels. Avoid items that contain alternative names for sugar including fructose, sucrose, dextrose or syrups and fruit purees.
• Limit added sugars. Children under age 2 should have no added sugar, children ages 2-18 should have < 12-25 grams/day, women should have < 25 grams/day and men < 36 grams/day.
• Be careful of artificial sweeteners. They are 200-20,000 times as sweet as regular sugar and may cause increased cravings for sweets and harm the gut microbiome which plays a critical role in brain health.

Brain-boosting and brain-protecting activities

Sleep

Sleep allows the body to process information learned during the day and organize it into memories. Sleep also allows the glymphatic system to remove waste products and toxins allowing for a refreshed and alert state the next morning. Parents need to help children commit to a regular bedtime and routine without blue-light screen exposure at least one hour before. Adults can also gain valuable brain benefits from following this practice.

Play

Play releases neurotransmitters and allows children and adults to be deeply engaged in a state of "flow.” In other words, they are fully immersed and focused on their experiences. Imagine walking toe-to-toe on a log across a small creek, building a fort or drawing. Adults also benefit from play. Mental games such as group games, or puzzles and crosswords, can help the brain focus, while physical exercise also improves memory and prevents cognitive decline.

So set yourself and your family up for success. Eat the rainbow and build in plenty of play time to ensure your brain keeps firing on all cylinders. Follow these tips to keep your brain running smoothly well into old age. As always, if you have questions or want nutritional support designed specifically for you, you can meet with a registered dietician or nutritionist or speak with your medical provider.