Eating for Improved Brain Health: 10 Ultimate Tips

The brain consists of 86 billion neurons, making it virtually impossible to reach its maximum storage capacity. It also transmits information at an unprecedented speed if you invest in keeping your brain cells and nerves healthy. So, how exactly can you boost brain health? Are their eating tips for improved brain health? What food products can help you care for your body’s central command center? Read through our blog below and discover things like the best ashwagandha supplement and the perfect brain-nutrient-packed breakfast. 

#1. Say yes to omega-3 

Omega-3 is among the most well-known fatty acids, thanks to the plethora of health benefits it provides. It’s also garnered a lot of traction in Alzheimer’s research because of its ability to regrow severed neural connections, reduce inflammation, and combat brain cell oxidation. Some studies have also begun looking into the other benefits of omega-3, such as:

  • Better blood flow in the brain
  • Improved cognitive functions
  • Increased synthesis of neurotransmitters
  • Protect the brain against neurodegenerative and neuropsychiatric disorders

If you want to take advantage of the brain-boosting nutrients that omega-3 offers, here are some food products you should add to your diet: 

  • Chia seeds
  • Flax seeds 
  • Salmon
  • Mackerel
  • Seabass
  • Oysters
  • Seaweed and algae
  • Trout
  • Sardines
  • Shrimp
  • Edamame 

#2. Get more out of your favorite berries

There are plenty of things to love and celebrate about berries. Besides adding a hint of tartness to baked treats or a sweet kick to savory meals, berries offer a long list of brain health benefits. According to a 2012 study, berry fruits are good for aging people because they contain high amounts of antioxidants and brain-protecting nutrients. So, the next time you shop, be sure to grab whatever berries are in season and add them to your everyday meals. 

#3. Take advantage of brain-boosting nuts

Nuts come in all shapes, colors, and sizes and offer various brain health benefits. For example, walnuts contain a high amount of DHA, a type of fatty acid that protects the brain from premature aging. Then, there are also other nuts like almonds, cashews, hazelnuts, pecans, macadamia, and pistachios which contain nutrients that help maintain optimal brain function.

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#4. Eat more leafy greens

Anyone health buff would know the importance of adding leafy greens into one’s diet. As a rule of thumb, you should include at least a cup of leafy greens in your daily meal plan. Besides providing you with a lot of excellent nutrients for the circulatory system, leafy greens also contain heaps of brain-protecting ingredients such as: 

  • Folate
  • Lutein
  • Beta-carotene
  • Alpha-tocopherol
  • Nitrate
  • Kaempferol

#5. Get your healthy dose of caffeine

Some people have a love-hate relationship with caffeine because too much or too little of it can trigger intense headaches and heart palpitations. However, studies argue that consuming no more than 400 mg of caffeine a day can provide you with incredible benefits like decreased fatigue, sharpened memory, and increased alertness. If you’re looking for products that contain caffeine, you can shop for coffee beans, cocoa powder, yerba tea, and green tea.  

#6. Reduce consumption of processed food products

Processed food makes a quick fix for late-night cravings. However, they contain heaps of unhealthy ingredients that might impact your brain. A few examples of these ingredients include high fructose corn syrup, refined carbs, trans fat, preservatives, and artificial coloring. You should limit your processed food intake or switch to natural food options if possible. 

#7. Never shop when you’re hungry

Many health and fitness professionals discourage people from going grocery hungry. That’s because a study shows that people who hadn’t had anything to eat before going for a grocery run tend to gravitate towards high-calorie food items. So, the next time you will head to your favorite grocery, be sure to get a light snack like fruits, nuts, or crackers. This will help you make better, healthier shopping decisions while walking around the isles.  

#8. Take better care of your gut

Do you remember our discussion on how poor gut health can affect mental health? Our previous blog post tackled how an unhealthy gut can send distressed signals to the brain. (Feel free to go over our discussion again!) Needless to say, if you want to keep your brain in good condition, you need to pay equal attention to your gut. To do that, you will need to maintain a healthy gut microbiome. Here are some food products that might come in handy for the task: 

  • Prebiotic drinks
  • Fermented food (kimchi, sauerkraut, pickles, etc.)
  • Yogurt or yogurt drinks
  • Fruits and veggies

#9. Power up with a brain-nutrient-rich breakfast

Breakfast is a crucial meal to have at the start of the day because it provides your body with the nutrients needed to function. So it’s an unspoken rule to be more mindful of what you eat at the beginning of the day. Generally, you need to pick high-quality items that contain many nutrients. Here are some examples:  

  • Eggs
  • Salmon
  • Oatmeal 
  • Berries
  • Turmeric
  • Water
  • Fatty fish
  • Pumpkin seeds
  • The best ashwagandha supplement

#10. Boost your brain power with the best Ashwagandha supplement

Sometimes, besides practicing eating tips such as those we listed above, it also helps to take powerful brain food supplements such as ashwagandha. Essentially, ashwagandha is a popular ayurvedic plant that traces its history to 6000 BC. It’s an herb known to provide many health benefits, including:

  • Improved blood circulation
  • Reduced stress and anxiety
  • Decreased risk for brain or nerve-related disorders
  • Regulation of blood sugar levels

Additionally, a study has proven that ashwagandha can promote the growth and development of nerve tissues and protect the brain from oxidative stress.

Are you ready to take your brain health to the next level? Our brain-boosting food supplement at Warrior Strong Wellness is a perfect choice. Grab a bottle of the best ashwagandha supplement from our online shop today!

 

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About The Author

Warrior Strong Wellness
Warrior Strong Wellness provides innovative and high quality transformational supplements and raises awareness and funds to fight childhood cancer by giving a portion of our proceeds to childhood cancer research. In our weekly blogs, we share wisdom about wellness and living a Warrior Strong lifestyle.

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