How to Eat for Better Brain Health

Health starts (and often ends) with what you put into your body, and that’s especially true when it comes to your brain. Though the average human brain is only about 2{689aa6ecc40f1f2c0ba687345254d406fc5a551d5a9ae4d2840519f4487717f6} of your total body weight, it can consume as much as 20{689aa6ecc40f1f2c0ba687345254d406fc5a551d5a9ae4d2840519f4487717f6} of the calories you need every day—it takes loads of energy and loads of nutrients to keep your brain in high gear. We’ve asked around, and we’ve got the inside scoop on keeping your gray matter in the pink.

What to Eat

Blueberries.With strong antioxidant properties, blueberries help eliminate the free radicals that can cause damage to your neurons. They can also increase learning capacity and motor skills as you age, keeping your brain young and healthy. Plus, they’re downright tasty and far lower in sugar than you might think!

Dark chocolate.Also an antioxidant, dark chocolate can protect your brain while giving you an instant mood lift and performance boost from its small amounts of caffeine and other natural stimulants. Overuse is definitely not recommended, but you can reap dark chocolate’s rewards without risking a caffeine crash by limiting your intake to about a 1/2 -ounce to 1 ounce per day.

Fish, avocado, and other good fats.Omega-3 fatty acids and certain other specific fats give your brain an efficient long-term energy source, not to mention other health benefits to your metabolism, your endocrine system, and possibly your immune system. Eating fish (especially wild salmon and other un-farmed fishes), avocado, real butter, and other healthy fats is great for your brain.

Grass-fed beef.When it comes to animal products, from eggs to butter to meat, pasture-fed animals are always preferred. Grass-fed beef contains the same healthy fats as many fish as well as other nutrients necessary to help your whole system thrive. A healthy brain in an unhealthy body isn’t worth much, so take a holistic approach to health with a good steak.

What to Avoid

Simple sugars and syrups.Empty energy is empty energy—not only does it not provide any of the nutrients you need, but it gets burned through quickly and can lead to major ups and downs in your focus, your hormone levels, and your overall functioning. Get your energy from better sources (like healthy fats and, to a lesser degree, whole grains) to keep your brain running right.

Refined flour and grains.Different names, same problems. All grains, starches, and other carbohydrates break down into sugar in your body. The faster that sugaring process happens and the lower the amount of fiber and other nutrients packed into the same package, the more “empty” that energy is. Refined flour and grains are basically one step away from table sugar as far as your brain and metabolism are concerned, so stay away from these.

Saturated and trans fats.Just as good fats are great for your brain, bad fats are absolutely terrible for it. Saturated fats and trans fats cause whole-body health problems, and they also restrict blood flow in the brain and can increase oxidative stress—the free radicals that can lead to damage on a cellular level and may contribute to diseases like Alzheimer’s. Cut way back on these—and cut trans fats out completely—to give your brain a chance to breathe.

So grab some blueberries and don’t forget to pin and share this article!