Let’s take a moment to focus on promoting our brain health. Did you know that your diet can play a significant role in supporting your brain? We’re excited to share 5 amazing brain foods with you that will boost your brain health!
Avocado: Delicious and healthy! A study published in Applied Sciences (2024) conducted a systematic literature review investigating that the consumption of avocado can prevent oxidative stress and chronic inflammatory conditions associated with diseases such as Alzheimer’s.
Salmon: Salmon is rich in omega-3s. A review by Denis et al. (2014) has indicated that human studies show that omega-3s in the diet help the brain cope with aging. Furthermore, a study by Wu et al. (2014) showed that a higher fish intake was associated with a 36% lower risk of Alzheimer’s disease.
Leafy greens: Leafy greens (such as kale or spinach) are excellent for brain health because they are packed with essential nutrients like vitamin K, folate, and antioxidants. A prospective cohort study by Morris et al. (2018) showed that consuming about one serving of leafy greens per day can help slow cognitive decline as people age.
Eggs: Eggs are very healthy for the brain because they are rich in B vitamins such as vitamin B-6, vitamin B-12, and folic acid. These nutrients are essential for maintaining brain health, supporting cognitive function, and enhancing memory. For example, a review published by the National Institutes of Health (NIH) (2002) states that folic acid is important for the nervous system at all ages. However, in older adults, a deficiency in folic acid can contribute to aging processes in the brain, increase the risk of Alzheimer’s disease and vascular dementia, and in severe cases, lead to reversible dementia.
Beef: Beef is healthy for the brain because it is rich in essential nutrients like vitamin B12. Moore et al. (2012) conducted a systematic literature review to investigate the association between low vitamin B12 levels and neurodegenerative diseases and cognitive disorders. They found that insufficient vitamin B12 in the blood can lead to memory problems and other diseases such as Alzheimer’s.
Did you know that all 5 brain foods mentioned above are part of the LCHF diet?
The LCHF diet, which stands for Low Carb, High Fat, focuses on reducing carbohydrate intake while increasing the consumption of healthy fats. This approach encourages the body to use fat as its primary energy source instead of carbohydrates. By lowering carbohydrate intake, the LCHF diet helps reduce insulin spikes and improves insulin sensitivity, which may prevent or even reverse insulin resistance, a condition linked to brain disorders like Alzheimer’s.
Literature
- Marra, A., Manousakis, V., Zervas, G. P., et al. (2024). Avocado and its by-products as natural sources of anti-inflammatory and antioxidant bioactives for functional foods and cosmetics. Applied Sciences, 14(14), 5978. https://doi.org/10.3390/app14145978
- Denis, I., Potier, B., Vancassel, S., Heberden, C., & Lavialle, M. (2013). Omega-3 fatty acids and brain resistance to aging and stress: Evidence and mechanisms. Ageing Research Reviews, 12(2), 579–594. https://doi.org/10.1016/j.arr.2013.01.007
- Wu, S., Ding, Y., Wu, F., et al. (2015). Omega-3 fatty acids intake and risks of dementia and Alzheimer’s disease: A meta-analysis. Neuroscience & Biobehavioral Reviews, 48, 1–9. https://doi.org/10.1016/j.neubiorev.2014.11.008
- Morris, M. C., Wang, Y., Barnes, L. L., et al. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline. Neurology, 90(3). https://doi.org/10.1212/wnl.0000000000004815
- Moore, E., Mander, A., Ames, D., et al. (2012). Cognitive impairment and vitamin B12: A review. International Psychogeriatrics, 24(4), 541–556. https://doi.org/10.1017/s1041610211002511
- Reynolds, E. H., & Institute of Epileptology, King’s College, London. (2002). Folic acid, ageing, depression, and dementia. BMJ, 324, 1512–1515. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1123448/pdf/1512.pdf
We are excited to introduce Eline Bezemer, the newest member of The Noakes Foundation team. As an intern, Eline will be contributing to our research and administrative efforts, bringing fresh perspectives and dedication to our mission. With a passion for health and wellness, Eline is eager to dive into the projects ahead, especially in supporting our work on nutrition and metabolic health.