10 Foods for Brain Health



Here are some of my top foods for brain health! 🧠

Whether you are looking to boost your energy and brain function, improve your mood, clear up brain fog, protect against neurodegenerative disease, heal from a concussion, or eat more nutrients in general, these are great foods to eat more of!

Food has a massive impact on our brain health and overall health. Focus on eating nutrient-rich, anti-inflammatory and whole/real foods to help your brain out! 🥦🥬🥚🍵☕️🍫🥑🌱🐟

These foods contain nutrients that can help to improve cognition, boost concentration and memory, reduce inflammation, prevent cognitive decline and neurodegenerative disease, and improve the health of people with existing neurological disease.

Nutrients can work to optimize brain health! 🔑 Key nutrients include omega-3 fatty acids, flavonoids, B vitamins, choline, copper, zinc, carotenoids, selenium, iron, sulphorophane, and vitamins A, D, E, K + C. Incorporate more of these foods on a regular basis to support that precious brain of yours 10 Foods for Brain Health 🧠 • dark leafy greens (like kale and spinach) • fatty fish (like salmon and cod) • blueberries (preferably wild blueberries) • coffee & tea • almonds & walnuts • eggs • avocado • dark chocolate • extra-virgin olive oil

No food/diet is good for every single person so personalization is key! Interested in learning more or looking for an individualized plan? Chat with your Naturopathic Doctor 👩‍⚕️ Which of these foods do you eat? 👅



Sources: Dauncey, M. (2009). New insights into nutrition and cognitive neuroscience. Proceedings Of The Nutrition Society, 68(04), 408. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578. Kim, J., Lee, S., Choi, B., Yang, H., Hwang, Y., & Park, J. et al. (2016). Sulforaphane epigenetically enhances neuronal BDNF expression and TrkB signaling pathways. Molecular Nutrition & Food Research, 61(2), 1600194. Spencer, S., Korosi, A., Layé, S., Shukitt-Hale, B., & Barrientos, R. (2017). Food for thought: how nutrition impacts cognition and emotion. Science Of Food, 1(1).

©DR. SARAH GLASSFORD 2019