Brain Boost: 5 Nutrition Tips To Improve Brain Health

The brain is one of the most complex and vital organs in the human body, and it requires a variety of nutrients to operate at its best. While a balanced diet is crucial for overall health, certain foods and nutrients can specifically benefit brain function, which will in turn help to improve your memory, improve mood regulation, reduce fatigue and so much more.

Read below for five science-backed nutrition tips that can help improve your brain function. Brain boosting food suggestions included!

Omega-3 Fatty Acids

First up on the list of nutrients for your nog: Omega-3s. These are essential fats that the body can’t produce on its own. They play a role in building brain and nerve cells, supporting memory and learning, and fighting against mental disorders.

Omega-3 rich, brain supporting foods include fatty fish (like salmon, mackerel, and sardines), flaxseed, walnuts, and chia seeds.

To see how your Omega-3 intake is stacking up, take a look at your Nutrition Report in Cronometer.

Antioxidants

Antioxidants (like vitamin C and E) play a vital role in supporting brain health by combatting oxidative stress and inflammation, two significant factors in cognitive decline and neurodegenerative diseases.

The brain is particularly susceptible to oxidative stress due to its high metabolic activity and abundance of polyunsaturated fatty acids, which are prone to oxidation.

Chronic oxidative stress is believed to be a contributing factor in the development of various neurodegenerative diseases like Alzheimer’s, Parkinson’s, and Huntington’s disease.

Antioxidants neutralize oxygen reactive species, thereby preventing the oxidative damage they can cause.

It’s worth noting, however, that while a diet rich in antioxidants can support brain health, relying solely on supplements may not offer the same benefits.

Try to get your brain supporting antioxidants from natural food sources, like fruits, vegetables, nuts, and seeds.

Gold Subscribers can easily take a glance at their Antioxidant Nutrition Score. If you’re a free user, head to your Nutrition Report and look at Vitamin C, Vitamin E, Beta-carotene, Lutein + Zeaxanthin, Lycopene, B2, Copper, Zinc, Manganese and Selenium.

B Vitamins

B vitamins, particularly B12, B6, and folic acid, are essential for a range of brain functions including producing energy, synthesizing and repairing DNA, neurotransmitter synthesis and homocysteine metabolism.

Science Says: A study in the “American Journal of Clinical Nutrition” found that high-dose B-vitamin treatment can slow the atrophy of specific brain regions that are vulnerable in the Alzheimer’s disease process³.

Foods that are high in brain supporting B vitamins include whole grains, beans, peas, and lentils.

As always, if you’re wondering if you’re getting enough B vitamins you can check your Nutrition Report for your intake of the full range.

Stay Hydrated

Hydration plays a crucial role in maintaining overall brain health and function.

Even mild dehydration can impair various aspects of brain function, including concentration, alertness, and short-term memory.

Cell function and metabolism: every cell in our body needs water to function properly, including the neurons and supporting cells in our brains. Proper hydration facilitates cellular processes, aids in nutrient transportation, and assists in waste removal.⁠
Brain volume and structure: dehydration can reduce the overall volume of brain tissue. Proper hydration helps maintain the brain’s physical structure and its related functionality.⁠
Cognitive function: there’s evidence that even mild dehydration can impair functions like attention, short-term memory, and the perception of task difficulty. Studies have shown that dehydration can impair performance in tasks that require attention, motor coordination, and executive functions.⁠
Mood regulation: dehydration has been linked to mood disturbances. Dehydrated individuals often report increased feelings of fatigue, confusion, anger, and depression.⁠
Temperature regulation: The brain is sensitive to changes in temperature, and hydration plays a role in regulating body and brain temperature. Proper hydration ensures that the body can release heat more effectively, preventing the brain from overheating.⁠
Toxin elimination: the brain produces waste as a byproduct of its metabolic processes. Proper hydration allows the brain to rid itself of waste more effectively, particularly through the glymphatic system, which clears away toxins during sleep.⁠
Brain chemistry: neurotransmitters, chemicals that transmit signals in the brain, require a balance of water and other components to function correctly. Dehydration can disrupt this.
Nutrient supply: hydration facilitates the movement of essential nutrients through the bloodstream and into the brain.⁠

To keep the brain functioning at its best, it’s important to stay hydrated and pay attention to signs of dehydration, such as dark urine, dry mouth, fatigue, and headaches. Remember that individual hydration needs can vary based on factors like age, weight, activity level, and climate.

Users can track their water intake in Cronometer and Chart it against things like mood, energy, fatigue and more to see how staying hydrated can impact cognitive function.

Choline

Choline is an essential nutrient that is used to produce acetylcholine, a neurotransmitter that is important for mood regulation, memory, and other brain functions.

Science Says: A study in the “Journal of the American College of Nutrition” found that higher choline intake was associated with better cognitive performance⁴.

Foods that are high in brain supporting choline include eggs, milk, coffee, cauliflower and soy products.

The Bottom Line

In conclusion, if you’re looking to improve memory and brain function, it’s a great idea to look to your diet!

Leverage Cronometer by logging your food then take a look at your Nutrition Report to see where your intake of omega’s, antioxidants, B vitamins and choline is at. If your intake is low, try eating more foods like fish, eggs, beans and fruits to see if it will help to improve your brain function. And don’t forget to stay hydrated!

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