Once you reach a certain age, taking care of your brain health and cognitive function becomes more important than ever. There are so many lifestyle habits you’ll want to start paying attention to, including the kinds of beverages you drink.
While you’ve probably read about beverages that can harm your brain function and overall health, like sugary sodas or energy drinks, there are plenty of healthier drinks with brain-friendly nutrients and benefits that can keep your memory sharp and even boost your mood.
Using information from health experts such as registered nutritionist Varsha Khatri, neuroscientist Dr. Robert Love, dietitian nutritionist Krutika Nanavati, and more, we’ve gathered seven powerful brain-healthy drinks you should be incorporating into your diet to improve your cognitive function and overall health. Check them out below!
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1. Green Tea
Green tea is practically a magical beverage, as it's full of nutrients and antioxidants that can better many bodily functions when you drink it routinely. For a long time, health experts have been sharing information on how green tea can assist in weight loss by boosting your metabolism, but it's also highly beneficial for your brain.
Varsha Khatri, MA, FNTP, of Prowise Healthcare, says that the caffeine levels in green tea are great for helping you focus and more.
"The moderate caffeine content in green tea improves focus and alertness without causing the jittery feeling often associated with coffee," she explained.
She also noted that green tea contains a special compound, amino acid L-theanine, which is great for sinking deeper into relaxation and reducing stress, therefore improving your mood.
2. Coffee
Coffee can be a bit of a taboo drink in the health community, and you may find that you've been surrounded by a mixture of people who tell you not to drink and those telling you that you should.
However, according to Dr. Robert W.B. Love, a neuroscientist and content creator, coffee is "so good" for your brain.
"Coffee is terrific for your brain," he said in one of his videos.
"Coffee and decaf coffee, in particular, is great."
Dr. Love says that coffee helps "increase focus, memory, and attention" and can also improve your blood pressure over time. Another fantastic benefit is that coffee can help reduce depression, as the caffeine can "increase motivation" and get you out and about. He noted that coffee is also rich in polyphenols, which are good for your gut health.
"What's great for your gut is good for your brain," said Dr. Love.
3. Water
While this may sound like a basic answer, it's essential to keep in mind just how important and vital water is for your overall health and, more specifically, your cognitive function. Water is known as the number one beverage for keeping yourself hydrated, which is one of the basic foundations of self-care.
"Hydration plays a critical role in maintaining cognitive function and memory," said dietitian nutritionist Krutika Nanavati.
Nanavati noted that even mild dehydration can impair "attention, memory, and mood." Ensuring that you're drinking enough water on a daily basis is crucial for everyone's overall health, especially those who are over 40 years old. If you get tired of drinking plain water, there are plenty of ways to naturally flavor it with fruit and more.
4. Blueberry Juice
Blueberry season is upon us, and that's a good thing, especially because blueberries and their tasty, flavorful juice have a lot of nutrients that are beneficial for improving your brain health.
"Consuming blueberries can enhance memory and protect the brain from oxidative stress," said Khatri. Blueberries contain antioxidants and flavonoids, making them a super brain-friendly fruit.
If you can't find blueberry juice that doesn't contain added sugar or excess ingredients, you can incorporate blueberries into your diet via smoothies or breakfast foods.
5. Turmeric Latte
If you're looking for a break from your usual coffee or espresso-based lattes, you should try a flavorful turmeric latte to switch things up and give your brain health a boost. As a spice, turmeric is full of nutrients and healthy compounds.
It is known for being anti-inflammatory, which means it can help decrease inflammation in the brain. Turmeric contains one specific antioxidant compound known for helping improve brain health, which is named curcumin.
Khatri says that curcumin has been "linked to improved mood and memory by increasing brain-derived neurotrophic factor (BDNF), which supports the growth and maintenance of neurons."
Turmeric lattes aren't as complicated to make as you may think, as they consist of something called "golden milk," which is heated milk mixed with turmeric and other spices. Some people enjoy them even more when they add honey or maple syrup as healthier sweeteners.
6. Black Tea
If you're not crazy about the taste of coffee or green tea but still want to reap their cognitive-improving benefits, you should give black tea a try. According to UCLA Health, like green tea, black tea also contains caffeine, L-theanine, and polyphenols, which are excellent for all sorts of bodily functions and your brain health.
"Black tea offers some of the same benefits as other types of tea but also provides unique advantages," UCLA noted.
"One smaller study examined how drinking black tea affects cognitive performance compared to drinking water. Participants who drank black tea performed better in executive function and memory tasks."
7. Beetroot Juice
With its bright red-pink color, this vegetable juice can do much more than naturally dye items. It can also "enhance" your memory and perform wonders for your cognitive function. Beetroot juice contains high nitrate levels, which, according to Khatri, can improve circulation throughout your body, like blood flow and oxygen to the brain.
"Better circulation can enhance cognitive functions, improve memory sharpness, and heighten concentration," added Khatri.
If you're a fan of making juices at home with a juicer or are looking for essential ingredients in store-bought juices, beets should be on your list.
Another bonus is that they're generally considered an inexpensive vegetable, so you can really pack them in and get those brain-boosting benefits without breaking the bank.
