Superfoods For A Stronger Mind

What you eat can certainly affect how you feel.

Think about collapsing on the couch, tired, after a large Thanksgiving meal.

And what about the time you were buzzed from just a little too much coffee and sugar?

Or how a piece of fruit or energy bar might give you a boost of carbs and energy you need right before a workout.

These are all examples of how food affects mood and energy levels.

In addition to how food affects your body, there are foods which can help keep your mind sharp too.

I’m a Toronto naturopathic doctor who wants to help you keep your brain strong through diet.

Today we’re going to take a look at a few foods which can help keep your brain healthy and functioning at its best.

Let’s take a closer look at some brain boosting superfoods.

What Are Superfoods?

There’s no official definition of the term “superfood”.

But really, it’s both a marketing term and an educational term.

If you see somebody talking about a superfood, it’s usually because it has high nutritional value compared to its calories.

Generally, they’re dense in vitamins, minerals, antioxidants, and other healthy stuff.

They’re usually plant based as well.

Superfoods For Better Brainpower

Today we’re going to look specifically at superfoods which are great for your brain health.

These can help with anxiety and depression, lowering your risk of developing dementia, improving memory, and more.

Let’s start by looking at fish.

1. Fish

Fish, and fatty, or oily fish in particular, are great sources of omega 3 fatty acids, which have benefits for both heart health and brain health.

A 2018 study in the journal Public Health Nutrition found an association between eating fish and a lower risk of developing dementia.

Furthermore, a 2022 study showed in most cases those who took fish oil supplements had a decreased risk of dementia.

The exception to this was in one specific genetic variant.

It’s always best to choose fish options which are low in mercury.

This is especially important if you’re pregnant, for the health and development of your baby.

Low mercury fish options include:

• Pollack
• Salmon
• Cod
• Tinned light tuna (skipjack)
• Tilapia
• Anchovies
• Catfish
• Crab
• Haddock
• Scallop
• Shrimp
• Herring
• Pickerel

On the other hand, fish to avoid due to high mercury content includes:

• Marlin
• Shark
• Tilefish
• Bigeye tuna
• King mackerel
• Orange roughy
• Swordfish

RELATED: Naturopathic Medicine For Pregnancy

2. Seaweed

If you’re following a vegan or vegetarian diet, or don’t eat fish for some other reason, then you might consider seaweed instead.

Seaweed, like fish, is a rich source of omega 3 fatty acids.

It also contains magnesium which is a natural stress reducing solution.

Magnesium also protects your brain from the negative effects of stress.

Finally, seaweed is also rich in folic acid (aka vitamin B9), another nutrient which is critical for brain health.

3. Walnuts

Another great food to snack on if you’re concerned about brain health are walnuts.

Nuts in general are an excellent source of healthy fats, and walnuts in particular are good for your brain

A 2020 article in the journal Nutrients notes that eating walnuts leads to better cognitive performance and improvement in memory.

This is due to their high antioxidant content, which reduces oxidative stress.

In addition, walnuts may reduce the risk of other brain disorders, as well as heart disease and type 2 diabetes.

4. Lion’s Mane Mushrooms

Fish, seaweed, and walnuts are things most people have heard of.

And while you’re likely familiar with mushrooms, maybe you haven’t heard about lion’s mane mushrooms specifically.

These bushy, white, mushrooms get their name from the fact they look similar to a… you guessed it… lion’s mane.

In an article in the Journal of Neurochemistry from early 2023 lion’s mane mushroom were shown to lead to neuron regrowth in animal studies.

Another study from the journal Biological and Pharmaceutical Bulletin found lion’s mane mushrooms promoted the regrowth of nerves and helped protect against the development of Alzheimer’s.

Finally, a 2018 study found evidence that lion’s mane can be used to help reduce depression and anxiety.

Other benefits of lion’s mane include:

• Might help accelerate recovery from injuries to the nervous system
• Lowers your risk of heart disease
• May help with blood sugar and diabetes management
• Helps reduce inflammation
• Protects against ulcers
• Could provide protection against cancer
• Has immune system boosting properties

More Great Brain Boosting Foods

Some other brain boosting superfoods include:

• Leafy green veggies, like kale and spinach
• Berries
• Coffee and tea
• Quinoa
• Pomegranates
• Dark chocolate
• Watermelon
• Milk
• Za’atar
• Sage
• Chicken
• Butternut squash
• Sesame seeds
• Lentils

Questions? Ask Dr. JJ!

Do you want to know more about how to best incorporate these superfoods into your daily routine?

Or are you looking for information on other superfoods like honey, berries, bone broth, and green tea?

I’m Dr. JJ, a Toronto based naturopathic doctor who can help you navigate the world of nutrition, and ensure you’re eating in a way that’s most helpful for your brain and body.

Book your appointment with me, Dr. JJ, today.