How to Improve Cognitive Function: Brain Foods Diet vs. Taking Brain Support Supplements
If the current pandemic has done one thing for us, it’s made us more health-conscious. More people are exercising, cooking healthier meals, and focusing on the quality of life.
Well, there’s one part of our bodies that matters more than anything else - our brains! Fortunately, there are ways to take care of our minds and keep them healthy for the long term!
So, if you’ve ever wondered how best to keep your mind sharp or how to improve cognitive function, you’re going to want to pay attention.
Consequently, can a diet improve cognitive function, or should you take supplements for brain health? Let's talk about that.
Can You Improve Cognitive Function?
The first consideration here is whether or not you can do anything to improve cognitive function.
In short, the answer is yes! You absolutely can improve your cognitive function!
In a similar way that you work your muscles and support their development with proper nutrition, you can make “brain gains.” A healthy diet paired with ample physical and mental exercises will help prevent dementia, mental health disorders, brain fog, and more.
“Mental exercise” refers to anything that challenges your brain. For example, those who learn an instrument or a second language can delay the onset of dementia by several years or even prevent its onset altogether!
Another piece of the puzzle is sleep. Your brain prefers at least 8 hours of quality sleep every night, so do your best to adjust your schedule accordingly.
Of course, physical exercise also plays an important role, as it keeps your blood flowing properly, allowing proper nutrients access to the brain. Also, exercise helps balance neurotransmitters, endorphins, and hormones in the body that regulate brain health (including mental health).
If there’s one recipe for a healthy brain, it involves exercise, proper sleep, and a well-rounded diet. You are what you eat. So, what are the best foods to help keep your brain healthy? Glad you asked.
Best Foods for Brain Health
There are certain nutrients critical to brain health, and the most important one that comes to mind is fat. No, not bacon and potato chips, but the right kinds of fat. Your body requires omega-3 fatty acids, along with a few others, to function properly, and it can’t produce it on its own.
Also, there are plenty of important micronutrients (vitamins and minerals) that your brain needs for proper functioning. Antioxidants are also key. These required vitamins, minerals, and antioxidants can all be found in various fruits and vegetables.
Overall, when everything in your body is functioning properly, it supports the proper functioning of your brain, as well. Avoiding unhealthy foods like refined white sugar, enriched modern grains, and unhealthy fats is always a good idea for protecting your brain. Beyond that, here’s what you should eat!
Dark Chocolate
Dark chocolate (75% and up) is loaded with rich antioxidants and nutrients that help protect brain cells, possibly protect against dementia, and even fight cancer.
The person who lived the longest in history ate more than 2 pounds a week of the sweet treat. While we don’t suggest you eat that much, we do recommend switching from less-healthy alternatives!
Genius Tip: The higher the percentage of cocoa powder in a bar of chocolate, the less added sugar it has. That’s why it’s always wise to choose the “darkest” chocolate you can!
Turmeric (Curcumin)
The active ingredient in turmeric, a spice commonly used in Indian cooking, is called curcumin. Curcumin can cross the blood-brain barrier and offers plenty of health benefits. It may directly help improve memory and attention while promoting a healthy liver and gut to keep your entire system running smoothly.
Genius Tip: Not sure what to do with turmeric? Add it to curries, stir-fries, soups, or stews. You can even sprinkle some on your veggies before roasting. It adds a warm, peppery flavour with its earthy undertones.
Fatty Fish
Salmon. Trout. Tuna. Mackerel.
There are no better sources of quality omega-3 fatty acids in the world than these wild fish. Eating a delicious piece of fish (at least) once a week can provide many overall health benefits, especially to your brain.
Genius Tip: Omega 3 fatty acids are one of the most powerful anti-inflammatory agents around. That, alone, is a great reason to eat more fish!
Nuts
Studies show that those who eat nuts tend to live longer. It’s no surprise that nuts loaded with quality fats help your brain function, as well. While all nuts are excellent, and you should eat a variety of them, the best ones for brain health are almonds, pistachios, walnuts, cashews, and pecans.
Genius Tip: Choose raw nuts and roast them yourself if desired. Nuts that are already roasted typically contain inflammatory vegetable oils.
Eggs
Another great source of healthy fats is whole eggs. If you're watching your fat or cholesterol intake, it's okay to use one yolk and limit yourself to egg whites beyond that. Eggs are high in omega-3 fats and contain plenty of great micronutrients the brain loves, like choline.
Genius Tip: Opt for eggs from pasture-raised hens that contain dark rich orange yolks. The darker the yolk, the more omega 3’s and nutrients they contain, making them even healthier for you!
Tea & Coffee
Caffeine lovers rejoice! Green tea, black tea, and coffee are packed with antioxidants that help keep your brain functioning properly.
Unfortunately, some Americans view this as their only source of antioxidants. Believe it or not, coffee is the number 1 source of antioxidants in the American diet. Drink your coffee or tea as you please, but don’t forget your fruits and vegetables!
Genius Tip: Like everything else, not all tea and coffee are created equal. Do your best to source organic, fair trade, and single-origin beans, then grind them yourself if possible to avoid mycotoxins.
Fruits & Vegetables
Did you really think we wouldn’t mention these? We can’t talk about health without mentioning produce, as it offers too many health benefits to pass up.
Of course, antioxidants help your brain directly. However, the wide variety of micronutrients allows your body to work at optimal levels and focus more on the health of your brain.
We won’t tell you which ones to eat because they are all great! Berries are generally the best fruits and should be included in every diet, along with dark leafy greens. That said, you really can’t go wrong with any fruits and vegetables.
The easiest way to ensure you’re maximizing your nutritional intake is to look for colour. Each colour contains its own phytonutrient profile and indicates the food’s nutritional value. Adding soups and salads to your regular meal rotation is an excellent way to get the most out of each meal.
Genius Tip: Organic or not? As a general rule of thumb, choose organic fruits and veggies with thin skins or no skins like berries and leafy greens. Pesticides tend to readily penetrate these foods, making it impossible to remove all chemical residue before consumption.
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I have been working with Kelly since March. She truly helped me change my life. At first, I felt awkward and wasn’t sure what I wanted or if I could even change for the better/healthier. I explained where I wanted to be and what I was willing to do, our conversations and her knowledge and support gave me the ability to dig deep and achieve a healthier me. Kelly was so helpful and I am so glad I made the call and accepted her help. Kelly, you helped me change my life for the better, without you I don’t think it would have been as easy and rewarding as it has been. THANK YOU!
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Do Supplements Play a Role?
We trust that you know by now that supplements aren’t exactly a replacement for a healthy diet.
Humans grew accustomed to eating a wide variety of foods for hundreds of thousands of years to receive their nutrition, not multivitamins.
That said, supplements do have their place and can help in some cases. However, it’s essential to understand that they are called “supplements” for a reason. As long as you aren't using them as replacements for meals, making up for something you’re missing isn’t always a bad idea.
For example, take cinnamon to help regulate blood sugar, turmeric because you want the benefits, or vitamin B12 because you’re a vegan. It’s also wise to supplement with a specific vitamin or mineral in which you are deficient. These are all examples where supplementing is justified. However, don't go overboard.
Whole Foods First!
If you want to know how to improve your cognitive function, it should start with a healthy diet.
Make some of the easy switches listed above first and go from there. Switch to a whole foods diet, eat fish regularly, enjoy some delicious raw nuts, and try some new recipes!
Are you looking for more personal nutritional guidance? Check out other guides on the site, and book your neuronutrition coaching services right here.
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
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[Medical Disclaimer]
Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.