Top Foods and Vitamins for Brain Health

Cranking Up your Brain Power to 100

This article will cover the top foods and vitamins for brain health, as well as some great diet options. An excellent way to boost your brain power is by using Cortexi, a supplement that helps strengthen your memory and sharpen mental acuity.

Worst Drinks for Memory Loss

  • Excessive Alcohol: Chronic heavy drinking can lead to memory problems and cognitive decline.
  • Sugary Beverages: High sugar intake is associated with cognitive impairment and may contribute to memory issues.
  • Energy Drinks: These often contain high levels of caffeine and sugar, which can negatively affect memory and concentration.
  • High-Caffeine Beverages: Excessive caffeine consumption can lead to sleep disturbances, which in turn can impact memory.
  • Fruit Juices with Added Sugar: Fruit juices with added sugars can cause blood sugar spikes and crashes, affecting cognitive function.
  • Soda: Soda is high in sugar and has been linked to cognitive decline when consumed regularly.
  • Excessively Caffeinated Alcoholic Drinks: Beverages that combine alcohol and high caffeine levels can impair judgment and memory.
  • Diet Soda: Some studies suggest a link between artificial sweeteners in diet soda and cognitive issues, although more research is needed.

Worst Foods for Brain Health

5 “unhealthy” foods, include:

  1. Red meats.
  2. Cheese.
  3. Butter and margarine.
  4. Pastries and other sweets.
  5. Fried foods.

The MIND Diet

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines components of the Mediterranean diet and the DASH diet.

There are many components of the MIND diet, including:

10 “healthy” foods, including:

  1. Leafy green vegetables.
  2. Other vegetables.
  3. Berries.
  4. Beans.
  5. Nuts.
  6. Whole grains.
  7. Poultry.
  8. Fish
  9. Olive oil.
  10. Red wine.

Currently, there are no set guidelines for the MIND diet, however, there are some recommended food servings that you can aim for, including:

  • At least six servings of leafy green vegetables per week.
  • At least five servings of nuts per week.
  • At least four servings of beans per week.
  • At least two servings of chicken or turkey per week.
  • At least one serving of fish per week. Look for high omega-3 fatty fish such as salmon, trout, sardines and albacore tuna. Avoid high mercury fish, including marlin, king mackerel, shark, tilefish, swordfish, ahi tuna and orange roughy.
  • At least three servings of whole grains per day.
  • At least one serving of other vegetables per day.
  • No more than a glass of wine per day.
  • Use olive oil as your regular cooking oil.

Even if you can’t consume the recommended number of food servings outlined above, it’s ok. Research has shown that moderately following the MIND diet is still associated with a decreased risk of cognitive decline and Alzheimer’s disease.

The MIND diet limits unhealthy foods, especially:

  • Butter (a maximum of one tablespoon per day).
  • Cheese (a maximum of one serving per week).
  • Red meat (a maximum of three servings per week).
  • Fried foods (a maximum of one serving per week).
  • Pastries and sweets (a maximum of four servings per week).

How Does the MIND Diet Work?

The exact way that the MIND diet works to reduce the risk of cognitive decline and Alzheimer’s disease is not fully known, however, researchers believe that it may work by reducing oxidative stress and inflammation. Additionally, the healthy brain food that is included in the MIND diet contains nutrients that may help to prevent the formation of beta-amyloid plaques, a possible cause of Alzheimer’s disease.

The Mediterranean Diet

The Mediterranean diet focuses on foods eaten in countries that surround the Mediterranean Sea and includes plenty of healthy fats such as olive oil, fresh fruits and veggies, nuts and legumes while limiting red meat, dairy, butter and margarine, pastries and sweetened drinks.

The DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet includes many of the components of the Mediterranean diet but also reduces the overall consumption of carbohydrates and sodium. The DASH diet has been shown to decrease blood pressure and may be especially beneficial for individuals suffering from cardiovascular disease.

Vitamins for Optimal Brain Health

Below are some of the best vitamins to take to help with your brain health.

  • ProMind Complex. This vitamin has undergone research-proven strategies that can effectively help your memory, enhance recall, and increase the retention of information.
  • Neurodrine. This unique formula supports brain health and cognitive function, helping you feel more alert, focused and productive.
  • NeuroQ. This vitamin has been clinically shown to improve memory, enhance mental clarity and increase brain speed. A full range of brain-boosting formulas that really work together.
  • CocoaVia. This vitamin is made with proprietary Cocoapro cocoa extract. Helps improve memory and brain function, powers up your health and promotes heart health.
  • Neuriva. Start doing more for your brain! This vitamin helps fuel the 6 indicators of brain health: memory, learning, focus, concentration, accuracy and reasoning.
  • Invia. This is a new mental performance drink mix. It features Cognizin citicoline, a branded form of the brain health nutrient, citicoline.
  • BioTRUST Brain Bright. This vitamin comes with an advanced formula that features 6 research-backed ingredients that may support cognitive health, mental performance, health stress management and more.
  • Pure Health Research. These are go-to supplements for all-natural health products. Improve your brain functions today.
  • Nootropics. This supplement can help improve your creativity & cognition, increase focus & motivation and enhance mood & memory.
  • Advanced Bionutritionals Brain and Memory Support. This formula gives you nine well-researched nutrients shown to support mental performance and protect brain health as you grow older.
  • HumanN Brain Health. Helps you fight brain fog to feel your most focused. A pomegranate-blueberry-flavored chew that supports brain health.
  • Zuma Nutriton Brain Function. The formulas from Zuma help support energy levels, cognitive function and neurotransmitter balance.
  • Ancient Nutrition. Helps support the brain + mood. Gives you a brain boost and aids in stress relief.
  • Puritans Pride. These supplements help support brain function and mental alertness while supporting memory.
  • Onnit: Onnit offers supplements designed to help people achieve their full potential. The ultimate way to get in the zone; supporting memory, focus and cognitive processing speed.

Additional Brain Health Diet Changes

There are other simple diet changes that you can make if the MIND diet, Mediterranean diet or DASH diet aren’t the right fit for you, which may help to improve brain health, including:

  • Reduce or avoid alcohol intake.

Prolonged or heavy use of alcohol damages cells in the brain and can lead to severe memory and mood issues.

  • Reduce or avoid added sugar.

High levels of blood sugar can damage the brain. Avoiding added sugar helps to minimize insulin resistance and type II diabetes, a known risk factor for Alzheimer’s disease.

  • Reduce consumption of processed foods.
  • Try a gluten-free diet.
  • Try a low-glycemic index diet.
  • Try a low-grain diet.

In Conclusion

The food you eat plays a crucial role in regulating everything in your body, from the way you physically function to how you feel. Research has consistently shown a link between healthy eating and improved health, including improved brain health. Specifically, researchers have found that a brain healthy diet, including the MIND, DASH and Mediterranean diets, may help reduce the risk of cognitive decline and Alzheimer’s disease.

If you’re looking to boost brain health with a brain healthy diet, consider changing your diet pattern to the MIND diet, which combines features of the Mediterranean and DASH diets to provide optimal brain health benefits. While the Mediterranean and DASH diets are associated with brain health benefits, the MIND diet provides better protection against cognitive decline and Alzheimer’s disease. Additionally, research has found that the MIND diet can boost brain health by slowing the aging of your brain by 7.5 years.

Check our more ways to boost your body's health.

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