Your brain makes up about 2% of your body weight but uses roughly 20% of your energy at rest. What you eat supplies the building blocks and fuel it runs on. No single food will turn you into a genius, but research consistently links certain foods and eating patterns with better brain health over time. Here are ten worth knowing.
1. Fatty fish
Salmon, sardines, trout and mackerel are rich in omega-3 fatty acids, especially DHA, which is a major structural fat in the brain. Higher fish intake has been associated with better cognitive health in observational studies. Aim for fish a couple of times a week if it fits your diet.
2. Berries
Blueberries, strawberries and other berries are packed with flavonoids, particularly anthocyanins, which give them their color. A long-running Harvard study of nurses linked higher berry intake with slower cognitive decline as they aged.
3. Leafy greens
Spinach, kale, collards and other greens provide vitamin K, folate, lutein and beta-carotene. Research from the Rush Memory and Aging Project found that older adults who ate about one serving of leafy greens a day showed slower cognitive decline.
4. Eggs
Eggs are one of the best dietary sources of choline, a nutrient the body uses to make acetylcholine, a neurotransmitter involved in memory and muscle control. They also provide B vitamins and protein.
5. Nuts, especially walnuts
Nuts provide healthy fats, vitamin E and antioxidants. Walnuts are notable for containing alpha-linolenic acid (ALA), a plant-based omega-3.
6. Cacao and dark chocolate
Cacao is rich in flavanols. Studies have explored cocoa flavanols' relationship with blood flow and certain aspects of cognitive performance, with some promising results. Cacao also contains theobromine, a gentle stimulant. Choose raw cacao or high-percentage dark chocolate to get more flavanols and less sugar.
7. Green tea
Green tea combines a modest amount of caffeine with L-theanine, an amino acid that has been studied for promoting a relaxed but alert state. The pairing is a big reason many people find tea feels smoother than coffee.
8. Whole grains
Oats, brown rice, quinoa and whole wheat release energy more slowly than refined grains, which helps avoid sharp rises and falls in blood sugar that can leave you feeling foggy.
9. Beans and lentils
Legumes combine fiber, protein and slow-digesting carbohydrates with folate and other B vitamins, making them a steady source of fuel.
10. Mushrooms
Edible mushrooms provide B vitamins and ergothioneine, an antioxidant amino acid. Lion's mane in particular is being studied for compounds called hericenones and erinacines and their relationship to nerve growth factor. Human research is still early.
It's the pattern that matters
Researchers have studied whole eating patterns, such as the Mediterranean diet and the MIND diet, which combine many of these foods. These patterns have been associated with better cognitive health in observational research. The lesson: consistency and variety beat any single "superfood."
Don't forget the basics
Food works alongside sleep, hydration, exercise and stress management. If you are running on four hours of sleep, no breakfast will fully make up for it.
Several brain-friendly ingredients, one packet
HYVE Mind Focus & Memory brings a few of these ideas together in a 14g packet. It starts with 100% raw, USDA Organic honey, then adds 222mg of organic lion's mane extract (20:1, dual-sourced from 100% fruiting body), 80mg of L-theanine (the same amino acid found in tea), organic raw cacao, organic bee pollen and organic vanilla.
It's 45 calories, caffeine-free and tastes like vanilla-chocolate. Squeeze it into coffee, yogurt or oatmeal, or eat it straight.
Use code WELCOME20 for 20% off your first order.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Not for infants under 12 months or anyone with bee or bee-product allergies.
