Avocados also lower blood pressure, says Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Kulze suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.
Scientists at Wake Forest University determined that natural nitrates in beets can increase blood flow to the brain, thereby improving mental performance. The tastiest way to eat beets? Roasted and then drizzled with honey dressing like this easy-to-make healthy side dish.
But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these "smart" foods to your daily eating regimen. Blueberries. "Brainberries" is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits.
Bone Broth. Bone broth is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies.
Broccoli. Your mom got it right when she told you to eat your broccoli. It’s one of the best brain foods out there. Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. It’s also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake.
Eating brain food like blueberries and walnuts can protect brain cells, improve your memory, and even reduce your odds of developing Alzheimer’s disease. Eating brain food like blueberries and walnuts can protect brain cells, improve your memory, and even reduce your odds of developing Alzheimer’s disease.
Since the brain is a complicated machine, I talked with Barbara Shukitt-Hale of the USDA Nutrition Research Facility at Tufts University and Gary Wenk, professor of neuroscience, and author of the Your Brain on Food blog at Psychology Today to get a better understanding of how and why certain chemicals in foods have an effect on our brains.
Evidence suggests vegetables, loaded with vitamins, minerals and essential nutrients with powerful antioxidant potential for health in all parts of the body, including the brain, can help maintain brain function and mental agility into older age.