Six Diet Must Haves for Optimal Brain Function

Boost your brain with berries, eggs, water and more!

There are some foods that make the top of the list in terms of super brain foods. In general, eating nutrient-dense meals and snacks and staying hydrated at regular intervals as well as avoiding processed, sugary foods can boost brain function, improve concentration, and provide the energy to make it through a busy day.

Here are six basics for brain health that will inspire you to choose healthy meals and snacks all day long:

Berries, grapes, apples, pears and other seasonal fruits: All of these foods arel rich in antioxidants like vitamin A, vitamin C, vitamin E, and fiber. The antioxidants and vitamins help protect brain function and combat inflammation. The fiber in fruit also helps us detoxify and keeps us regular.

Eggs: Whether hard-boiled, scrambled or sunny side up, eggs are a great food for meals and snacks. Eggs are rich in choline (a vitamin-like substance) which helps promotes memory and brain development. 

Healthy Fats: Healthy fats help “cushion” the brain; in fact, 60 percent of your brain is made up of fat. Salmon is a great source of omega-3 fatty acids, which are beneficial for the eyes and brain (deficiency can lead to anxiety and depression). Avocados are another great fat, as well as flax, and chia seeds - which are all full of fiber as well.

Whole Grains: Whole grains are great – most notably oats. Getting your oats in a not so sweet granola or oatmeal is a great way to get more whole grains. The addition of some dried fruit and nuts, makes it even more tasty. Whole grains in general contain phytonutrients, folate and B vitamins that boost memory and support neurotransmitters.

Lean and Clean Protein: Choosing protein sources that are raised humanely and fed a proper diet, or pastured are your best bets. Ask your local butcher about how your meat was raised. Protein is great to pair with whole grains and veggies and can help with satiety, avoiding a sharp drop in blood sugar, which improves brain function and mood.

Filtered Water: Not being properly hydrated can lead to fatigue, fogginess, and more, so drinking plenty of water is crucial to keeping concentration and energy levels high. If you have trouble staying hydrated, buy a reusable water bottle and fill it several times a day.