Eating to remember: The connection between food and brain health
When it comes to supporting brain health, the foods you eat each day can have a powerful impact. By nourishing your brain, you can help improve your focus, protect your memory and keep your mind performing at its best today and for years to come.
Pamela Voelkers, a registered dietitian and a national board certified health coach at Aurora Health Care, explains that brain-supportive foods do more than just provide energy, they help preserve cognitive function and protect against inflammation.
“Nutrient-dense, whole-food carbs can support brain health by reducing inflammation, preserving muscle, and maintaining your gut microbiome and brain functioning,” says Voelkers. “While occasional treats are fine, focusing on complex carbs support your metabolic health, brain function and weight management.”
Certain fruits, vegetables and other nutrient-rich foods are also known for their brain-boosting benefits. Some examples include:
- Berries
- Purple sweet potatoes
- Leafy greens and non-starchy vegetables, such as spinach, broccoli and artichokes
- Nuts and seeds
- Beans and legumes
To further support cognitive function and your overall health, Voelker’s recommends these simple strategies:
- Fill half your plate with colorful, non-starchy vegetables
- Choose whole fruit instead of juice for more fiber and antioxidants
- Incorporate a variety of textures and colors to increase nutrient diversity
- Combine food groups to help maximize benefits, such as pairing carbs with protein and a small amount of healthy fat
- Don’t avoid carbs — simply choose healthy, non-processed options
Boosting brain power doesn’t require extreme diets or expensive supplements, just consistent choices that include whole, colorful and minimally processed foods.
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