The COVID pandemic introduced many of us to the term “brain fog,” which refers to issues like memory loss and mental weariness. While the pandemic is behind us, it has sparked a newfound interest in brain health, often centered around nutrition. The Cleveland Clinic suggests that what we eat can make a big difference.
Despite this awareness, many people still misunderstand how to best support their brain health through diet. “I often hear about mushroom teas, trail mix, and protein bars as quick fixes for focus. But these aren’t always the best options,” says Lisa Schultz, a nutritionist and personal trainer. “Processed foods and sugary drinks can actually harm your brain. They spike your blood sugar and can lead to energy crashes,” she notes.
Dr. Nicholas Dragolea, founder of My Longevity Centre, adds that high sugar intake is linked to cognitive decline. Ultra-processed foods can lead to inflammation, further affecting brain health. A recent study in the Journal of Applied Physiology even found that a common sugar substitute, erythritol, may damage brain cells. This highlights the need to be cautious about what goes into our snacks and meals.
When it comes to boosting brain power, certain snacks stand out:
- Walnuts – High in omega-3s and vitamin E
- Blueberries – Packed with antioxidants
- Beans – Full of fiber and iron
- Leafy greens – Rich in fiber and complex carbs
- Raw veggies – Like carrots and snap peas
- Kefir – Supports gut health
- Green tea – Contains L-theanine for better focus
- Almonds – Bursting with healthy fats
- Pumpkin seeds – Great source of zinc, magnesium, and iron
- Dark chocolate – Contains flavanols for improved blood flow to the brain
Schultz highlights that simple options, such as beans and vegetables, are often overlooked. “Beans are incredibly versatile. They’re packed with nutrients, and you can even make black bean brownies,” she suggests.
Looking ahead, experts recommend that food brands incorporate omega-3 fatty acids into their products, as these are known to counter age-related cognitive decline. Including prebiotics and probiotics can also be beneficial for brain-gut health. Dr. Seyed Hassan Fakher emphasizes that Vitamin B complex is essential for a healthy nervous system.
Staci Gulbin, a registered dietitian, advises manufacturers to focus on natural ingredients. “Adding blends of fruit and veggies can provide fiber and antioxidants. Including omega-3 sources like olive oil or walnuts is a smart move,” she adds.
As we continue to learn more about nutrition’s role in brain health, it’s clear that making smarter food choices can yield significant benefits. Eating well isn’t just about physical health; it plays a crucial role in how we think and feel.
