Brain Food: The Good & Bad

Save this list and check your kitchen!

Healthy brain function depends on a steady supply of essential fats (for nerve cell communication), proteins (for neurotransmitter synthesis), micronutrients (for metabolic pathways), and polyphenols (for antioxidant protection).

Here are science-backed foods to eat and to avoid for a better brain 🧠

✅ The Good:

▪️ Eggs

▪️ Fatty Fish

▪️ Flax Seeds

▪️ Chia Seeds

▪️ Walnuts

▪️ Olives

▪️ Turmeric

▪️ Green Tea

▪️ Dark Chocolate

▪️ Mushrooms

❌ The Bad:

▪️ Trans fats (hydrogenated oils)

▪️ Alcohol

▪️ Sugary Drinks

▪️ Refined Carbohydrates

▪️ Aspartame

Even if you don’t think you have any problems with “brain health,” just remember that your brain is the control center for every other body function—including energy, sleep, stress, hormones, and gut health.

Like if you found this helpful ❤️

#brainfoods #brainhealthmatters #foodismedicine #sciencebackednutrition #elementsnatmed

REFERENCES:

Beilharz JE, Maniam J, Morris MJ. Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. Nutrients. 2015;7(8):6719-6738. [link]

Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. [link]

Humphries P, Pretorius E, Naudé H. Direct and indirect cellular effects of aspartame on the brain. Eur J Clin Nutr. 2008;62(4):451-462. [link]

A Simple Way to Boost Your Brain

Want a bigger brain?

A new study out of Washington University School of Medicine found that more physical activity correlated with larger brain size in healthy adults 🧠

This was based on MRI brain scans of 10,125 men and women (average age 53). The more days they exercised, the larger their brains were in key areas.

Most of the study participants exercised 4 days per week, but the researchers said that even small amounts of exercise (like walking 4000 steps per day) were beneficial.

We don’t always see the results of our efforts immediately, but taking care of our health will pay off in the long run 👟

Reference

Raji CA, Meysami S, Hashemi S, et al. Exercise-Related Physical Activity Relates to Brain Volumes in 10,125 Individuals. J Alzheimers Dis. Published online December 7, 2023. [link]