June is Alzheimer's & Brain Awareness Month, so what better time to delve into foods that support your cognitive wellbeing? According to the CDC, it is estimated that about 5.8 million people in the United States have Alzheimer’s disease and related dementias. By 2060, the number of Alzheimer’s disease cases is predicted to rise to an estimated 14 million people, with minority populations being affected the most.
While many factors out of our control, such as genetics, impact the risk of developing Alzheimer’s, there are certain foods we can consume that may support brain function and potentially reduce the risk of cognitive decline. Let’s dive in!
The Top 8 Foods for Cognitive Wellness:
Olive Oil. Olive oil's abundance of monounsaturated fatty acids could potentially enhance cognitive health by supporting neurogenesis. Additionally, it boasts antioxidants like vitamin E and polyphenols, further contributing to its potential benefits. A recent 2023 study showed that regular olive oil consumption was associated with 28% lower risk of fatal dementia.
Blueberries. Blueberries contain anthocyanins that reduce inflammation and stress that can contribute to brain aging. One research study showed blueberries may even help improve memory. I love throwing blueberries into a smoothie or breakfast yogurt bowl.
Salmon. Salmon and other fatty fish like trout, tuna, herring and sardines all contain omega-3 fatty acids. These are essential fat sources that actually build brain and nerve cells. Some research shows consumption of omega-3s may even ward off age-related mental decline and dementia. Omega-3s may also be important for recovery from traumatic brain injury. An easy way to increase your omega-3 intake is by consuming responsibly raised seafood options like this Chilean Salmon.
Nuts and seeds. These foods contain brain-supporting nutrients like healthy fats and vitamin E. Vitamin E helps protect the brain from oxidative damage. I always keep small packs of nuts in my purse for when hunger strikes in the afternoon.
Broccoli. This veggie is rich in glucosinolates which turns into a compound called isothiocyanates in the body. Isothiocyanates may lower risk of brain related diseases. Broccoli is delicious when roasted and topped with grated parmesan cheese.
Eggs. This brunch superfood is one of the few food sources of choline. Choline creates acetylcholine in the body, a neurotransmitter that helps regulate mood and memory. Want a fun way to increase your egg consumption? Try this Savory Zucchini Oatmeal with a fried egg on top.
Dark Chocolate. Yes, here's another reason to consume some delicious chocolate! Dark chocolate contains flavonoids (a group of antioxidants) which may help protect the brain. I’d recommend choosing a brand with 70% or great cocoa content. Chocolate paired with some fruit makes for the perfect night time snack.
Beets. Beets contain nitrates which convert to nitric oxide in the body. This promotes increased blood flow to the brain supporting optimal brain function. Dark red veggies, like beets, are also potent sources of antioxidants. You can throw beets into a salad or drink concentrated beetroot juice for even more nutritional benefits.
While many things impact brain health and function that aren’t in our control, adding in these foods is a great way to support your alertness, mood and memory long-term. Comment below your favorite way to have these brain foods!
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