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1. Extra dark chocolate “Extra dark chocolate is full of antioxidants and cacao flavanols
that help preserve the health of brain cells,” Naidoo tells CNBC Make It. “It also contains fiber to help reduce
brain inflammation and prevent cognitive decline.” A 2020 study looked at how dark chocolate and white
chocolate can affect the memory of healthy young adults. Participants who were given dark chocolate had
better verbal memory performances two hours after consuming the chocolate, compared to the group that
received white chocolate. Researchers suggested this was due to the higher flavonoid content of the dark
chocolate, “which can acutely improve cognitive function in humans.” Extra dark chocolate should be at least
70% cacao or greater, according to Naidoo. Just don’t go overboard with the serving sizes, she says:
“One meta-analysis suggests that the optimal amount of dark chocolate consumption for the health of our
blood vessels — including the ones that supply blood to the brain — is about 45 grams per week.”
2. Berries “Berries are packed with antioxidants, phytonutrients, fiber, vitamins and minerals,” says
Naidoo. “These nutrients help retain memory, and the fiber content helps feed microbes in the gut to reduce
brain inflammation.” She suggests choosing from an assortment of red, blue and black-colored berries.
Strawberries, for example, are rich in flavonoids and may help slow down cognitive decline; blueberries contain
different types of flavonoids linked with preventing oxidative stress; and blackberries are great sources
of antioxidants, which help brain cell health. “Eating a variety of colorful berries can also reduce symptoms of
anxiety and help fend off neurodegenerative diseases like dementia,” says Naidoo. She typically goes for a half
or single cup in her daily serving.
3. Turmeric (with black pepper) One of the major ingredients in curry powder,
turmeric contains a compound called curcumin, which is the secret behind its brain-boosting benefits.
“Curcumin is a powerful anti-inflammatory substance,” says Naidoo. “Consuming it, studies have found, can
help reduce symptoms of anxiety and lower cognitive decline with age.” Turmeric is good solo, but the benefits
can be stronger when combined with black pepper. Naidoo always adds “a pinch of black pepper in turmeric
because piperine — the compound in black pepper — activates the curcumin and increases the
bioavailability to the brain and the body.” You can incorporate turmeric and black pepper into your diet by
adding it to a hearty rice dish, a side of potatoes, a golden milk latte or some oatmeal.
4. Leafy Greens “Leafy greens are a staple in brain-healthy diets because they contain folate,
which is a B vitamin that supports neurodevelopment and neurotransmitter function,” explains Naidoo. “Folate
deficiency has been tied to increased symptoms of depression as well as cognitive aging.” Naidoo says her
favorite leafy greens include:
Arugula
Dandelion greens
Spinach
Swiss chard
Watercress
Not a salad fan? You can also enjoy them as creative ingredients in your favorite dishes, like pasta, burritos or
as a pizza topping.
Sauerkraut
Miso
Kombucha
Kefir
Yogurt
However, large amounts of fermented foods can make you bloated. “If you feel uncomfortable, cut back on
your intake until your gut and body adjust,” Naidoo advises. You’ll also want to double-check the food labels to
ensure that what you’re buying is actually fermented. Typically, you’ll see a label that mentions “live active
cultures.”