1. Salmon
Fatty fish is fantastic for your brain. Farrell recommends salmon, in particular. "Salmon is rich in omega-3 fatty acids, which have been shown to support brain health and development," she tells us. "Research indicates that these fatty acids have an association with a lower risk of Alzheimer's disease." Incredible! She goes on to note that Chilean salmon is particularly abundant in these brain-boosting fatty acids, on top of being low in mercury. Add it to the grocery list!
2. Berries
Berries aren't just a delicious snack. They're also one of the best foods for your brain health—and loaded with so many other health benefits—thanks to the nutrients they pack in. "Blueberries, strawberries, and raspberries are full of vitamin C, which can benefit both brain and immune health," Farrell says. She adds that "Berries also contain flavonoids that have been shown to improve memory." All of this is great news for those who are prioritizing their cognitive health and looking to lower their risk of age-related diseases.
3. Leafy Greens
Leafy greens like spinach and kale make the perfect base for a brain-boosting salad recipe. "Leafy greens are rich in nutrients like folate, vitamin K, and lutein that help reduce inflammation and support the slowing of age-related cognitive decline," Farrell raves. In fact, she says, "Research has found that eating one serving of leafy greens per day may help slow cognitive decline with aging." The good news is leafy greens can be incorporated into just about any of your favorite recipes. So don't forget to pile that spinach onto your plate for a healthier brain!
4. Walnuts
More healthy fats, please! When snack time rolls around, you can't go wrong with nutrient-dense nuts. "Nuts, including walnuts, almonds and pistachios, are full of healthy fats, vitamin E, and antioxidants that help protect brain cells from oxidative stress," Farrell says. But what's the best option for your brain? According to her, "Walnuts specifically have a higher concentration of DHA, a type of omega-3 fatty acid associated with improved cognitive performance." She points out that some studies have even linked these tasty nuts to a decreased risk of brain disorders like Parkinson’s disease.
5. Whole Grains
If you want to keep your body and brain in great shape, avoiding processed carbs is a good step to take. Whole grains make a fantastic, nutritious alternative. "Oats, quinoa, brown rice, and whole wheat bread are full of fiber and B vitamins, like folate, that can boost cognitive function," Farrell notes. "One study found that a diet lower in whole grains was associated with higher inflammatory markers and accelerated cognitive decline with aging." Try some avocado toast on whole grain bread for a brain-boosting breakfast.
6. Olive Oil
This kitchen staple isn't just essential to many recipes. It can also be a game-changer when it comes to boosting your brain health. "Extra virgin olive oil offers benefits for brain health, like improving cognitive function and memory," Farrell says. "This oil is rich in monounsaturated fats and polyphenols that reduce inflammation and oxidative damage. Recent research shows that higher olive oil intake was associated with lower risk of dementia-related mortality." Keep drizzling it into all of your meals. Your brain will thank you!