The foods you eat can determine the health of your brain. Junk food like chips and processed meat can give you brain fog and encourage the early onset of brain diseases. But healthy, nutrient-dense foods like fish, berries and nuts can nourish your brain and ensure that it remains sharp even as you age.

Take a look at some of the best brain-boosting foods you should eat every day, plus some tips on how to incorporate them into your meals:

1. Avocados

Avocados are chock-full of monounsaturated fats that boost blood circulation in your brain. Plus, avocados are rich in vitamins that are essential for brain health, such as vitamins C, E, K and B complex.

To make the most of this brain-boosting fruit, mash a few avocados to make guacamole. Serve it as a dip for veggie sticks or spread it on toast for breakfast. Avocados are great for making smoothies, too.

2. Fatty fish

Fatty fish like salmon, tuna and mackerel are rich in omega-3 fatty acids, especially EPA and DHA. EPA works to keep your heart and blood vessels healthy while DHA supports brain health and cognitive function. Enjoy a grilled salmon steak for dinner or serve pan-seared tuna fillets to load up on brain-healthy omega-3s.

3. Walnuts

Walnuts look a lot like brains. It turns out, they’re one of the best nuts for brain health. Walnuts owe their brain-boosting benefits to alpha-linolenic acid, an omega-3 fatty acid that’s found in many plants.

Additionally, walnuts are one of the few foods that contain high levels of serotonin. Serotonin is a chemical messenger believed to elevate mood. Boost your brainpower by adding chopped walnuts to your salad and grain bowls. You can even blend a handful of walnuts to make a nut butter for spreading on toast and sandwiches.

4. Eggs

Eggs are packed with B vitamins and choline, which are essential for brain health. Egg yolks are especially rich in choline, a micronutrient that helps regulate your mood and improves memory. On the other hand, B vitamins help slow the progression of age-related mental decline, which can lead to Alzheimer’s.

Serve scrambled eggs on toast for breakfast or grab a hard-boiled egg for a midday pick-me-up.

5. Berries

Snacking on berries can help your brain soak up new information. These delightful little fruits are packed with powerful compounds called flavonoids. Flavonoids work as antioxidants, protecting your brain cells from damaging inflammation and oxidative stress. Flavonoids also encourage communication between brain cells.

Fresh berries make for quick, healthy snacks. Berries also make for a tangy addition to yogurt cups, salads and pancake batter.

6. Dark chocolate

Need an excuse to eat chocolate? Here’s your meal ticket! Dark chocolate contains flavonoids that protect your brain cells from inflammation. It also contains a bit of caffeine, the active ingredient in coffee that boosts memory, elevates mood and improves concentration. Caffeine also boosts blood flow to your brain.

Savor a square of dark chocolate with your afternoon cup of tea or make a batch of dark chocolate pastries.

7. Turmeric

Turmeric is an aromatic, golden spice that’s popular in India. It is known for its beneficial effects against inflammation. Turmeric owes its health-promoting properties to a compound called curcumin. Research shows that curcumin elevates levels of brain-derived neurotrophic factor, a protein that promotes the growth of new brain cells.

Enjoy turmeric’s brain-boosting benefits by stirring it into your smoothies, sprinkling it over salads or brewing turmeric root to make tea.

8. Olive oil

There’s a reason why olive oil is a staple in the Mediterranean diet — arguably the healthiest diet in the world. It is packed with monounsaturated fats, the same kind of healthy fats present in avocados and nuts. Research shows that these fats boost the production of acetylcholine, a neurotransmitter linked to memory and learning.

To make the most of olive oil, drizzle it over your salad, mix it into dressings or stir it into sauces or marinades. You can even drizzle olive oil over any food after you finish cooking for a burst of flavor.

9. Seaweed

Seaweed is an excellent source of tyrosine, an amino acid needed to create dopamine. Dopamine is a chemical messenger that plays an important role in how you feel pleasure. Dopamine is also involved in cognitive functions like attention, motivation and memory.

Plus, seaweed is one of the few dietary sources of iodine. Iodine supports healthy brain development. Toasted nori sheets make for a tasty snack on their own, but you can also use them to wrap homemade sushi rolls.

Keep your brain healthy and sharp as you age by incorporating these nutritious brain-boosting superfoods into your daily diet.

Sources:

BeBrainFit.com

Healthline.com