TABLE OF

CONTENTS
Introduction 03
12 Superfoods for Better Brain Health 05
Blueberries 05
Leafy Greens 07
Walnuts 09
Pumpkin Seeds 10
Avocados 12
Broccoli 13
Beets 15
Dark Chocolate 17
Green Tea & Matcha 21
Turmeric 23
Ashwagandha 26
Gotu Kola 29
Conclusion 32

References 36
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INTRODUCTION:
The Importance of Optimal Brain Health
Maintaining good brain health is so important
because the brain controls every aspect of a
person’s ability to function well in daily life. This
includes the ability to think clearly, learn, and
remember, make smart decisions, problem
solve, interact successfully with others, and
enjoy emotional equilibrium. The brain is
involved in everything we do, whether that’s
work, rest or play. Yeah, the brain’s even
involved in sleeping! The simple acts of
smelling a flower or holding a pen begin in the
brain. Essentially, the brain is the command
center for the nervous system and enables
thoughts, memory, movement, and emotions.

The brain is a complex organ, arguably the

most important one we have, and has at least
three levels of functions which include the:

Interpretation of senses and control

1
of movement

Maintenance of cognitive, mental,

2
and emotional processes

Maintenance of normal behavior and

3
social cognition

While neurodegenerative diseases like Alzheimer’s

and dementia are on the rise, brain health isn’t
just something to worry about in later stages of
life, but rather is important in all stages of life.
Even before you leave the womb, your brain
works to control your body’s functions and
helps you understand and interact with your
surroundings. Nourishing a healthy brain not
only sets up a future-you for better health and
longevity, but is also essential for improving
your day to day activities. That’s why making
efforts to support your brain health is so
important no matter what stage of life you’re
in.

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The Role of Nutrition in Supporting Brain Health

The latest research shows that a healthy diet and lifestyle can, no matter your age, improve the
functioning of your brain—specifically, consuming “brain healthy foods” is one of the most
important ways to foster and maintain good brain health. According to Harvard Medical School, a
healthy diet rich in essential nutrients is one of the key factors in preventing cognitive decline as
you age. What you put on your plate daily can affect everything from mental clarity to having
enough energy to keep up with your children or grandchildren.
In general, herbs, spices, mushrooms, healthy fats and fruits and vegetables are brain-happy foods.
That’s because these foods include the nutrients that your brain needs to thrive, including vitamins A, B,
C, D, E and K, antioxidants, omega-3 fatty acids, iron, folate, lutein, beta carotene, protein, zinc, choline
and more! What’s more, recent science has uncovered the vital importance of the gut-brain axis, or the
bidirectional communication between the central and the enteric nervous system, linking emotional
and cognitive centers of the brain with intestinal functions. Researchers have described the importance
of gut microbiota in influencing these interactions. But what does that mean? Essentially, when feeding
your brain, you’ll also want to keep in mind foods that will keep your gut microbiota happy.
The interaction between microbiota and gut-brain axis appears to be bidirectional, namely
through signaling from gut-microbiota to brain and from brain to gut-microbiota by means of
neural, endocrine, immune, and humoral links. One clinical trial found evidence of
microbiota-gut-brain axis interactions by observing the association between a disruption to the
microbiome that resulted in an imbalance in the microbiota and central nervous disorders (i.e.
autism, anxiety-depressive behaviors) and functional gastrointestinal disorders (Carabotti, 2015).

In the pages that follow, we’ll delve into 12 of our favorite brain-boosting superfoods and their
miraculous effects on brain health. While this list is robust and a solid place to start, it is not
exhaustive and there are many other brain-boosting foods just waiting to be discovered.
Please don’t let our list limit you; rather, we hope it serves as a jumping off point for your
discovery of more brain-boosting foods.

You will find the following 12 superfoods on our list:

blueberries, leafy greens, walnuts, pumpkin seeds,
avocados, broccoli, beets, dark chocolate, green tea and
matcha, turmeric, ashwagandha and gotu kola. Among
their brain-boosting benefits are: protection against
damage caused by free radicals, anti-inflammatory
effects, improved memory, enhanced cognition, improved
motor skills, enhanced concentration, increased blood flow
to the brain, optimal brain cell function, optimal
communication between brain cells, improved mental
health, slowing down of age-related cognitive decline,
lowering the risk of developing diseases like dementia and
Alzheimer’s, and reducing the effects of Alzheimer’s, and
more. Without further ado, let’s get into it!

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12 SUPERFOODS FOR
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1 Blueberries
Blueberries are one of the most nutrient-dense
berries, loaded with fiber, vitamins A, C, E and K,
and manganese. They are rich in antioxidants,
which provide most of their brain-protective
effects. The antioxidants in blueberries protect
the body against oxidative stress and damage
caused by free radicals. Oxidative stress has
been shown to quicken the aging process of your
brain and negatively impact brain function. If the
number of free radicals exceeds the number of
antioxidants, there can be negative consequences
on the body’s proteins, DNA and fatty tissues.

Anthocyanins, one of the antioxidants in blueberries, can cross the blood-brain barrier to protect brain
cells from aging and also diseases like cancer. They have been found to slow the impairments in
memory and motor coordination typically associated with aging. In fact, eating blueberries can even
help to improve memory. Blueberries also contain flavonoids, a diverse group of phytonutrients (plant
chemicals) found in almost all fruits and vegetables. Along with carotenoids, they are responsible for
the vivid colors in fruits and vegetables.

Flavanols, a type of flavonoid, lend blueberries antioxidant and anti-inflammatory effects that can
reduce and repair cell damage. Scientists have found that healthy older adults who consumed
concentrated blueberry juice daily showed a significant increase in brain activity, blood flow, and even
memory compared to the placebo group after just a few weeks (Bowtell, 2017). The flavonoids in
blueberries have been shown to promote these effects, as well as offer other brain benefits including:

Lowering the Preventing Increasing

risk of age-related concentration
dementia memory loss and focus

Reducing Boosting Improving

the effects of brain cell mental
Alzheimer’s function health

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One study showed that consumption of blueberries led to an increase in blood flow to key areas
of the brain, improvements in memory, and attention to required tasks (Subash, 2014). Additional
studies with children who drank berry smoothies showed an increase in memory tests as
compared to those drinking non-berry smoothies (Rosander, 2017).

Did you know that blueberries can even slow the aging process? An increase in the number of new
neurons in the brain as a result of consuming berries may be one reason for this. Recent clinical
research has demonstrated that berries can prevent age-related neurodegenerative diseases
and improve movement and brain function. Berries can also change the pathways involved in
causing inflammation, cell survival, nerve cell transmission and ability of the nerve cell to be
flexible. The neuroprotective effects of berries on neurodegenerative diseases are related to
phytochemicals such as anthocyanin, catechin, and quercetin.

Blueberry consumption also holds the potential to lower one’s risk of dementia (Krikorian, 2022).
Vascular dementia is caused by clogged arteries and veins which slow blood flow to the brain.
Eating more fruit and vegetables, including berries, seems to protect the brain. Compounds found
in berries, not only protect the brain from oxidative stress, but also counteract advanced glycation
end-products called AGEs, which have been linked to other age-related declines such as
Alzheimer's disease.

Multiple studies demonstrate the benefits of

berries including the ability to boost a person's
mood and decrease the risk for developing
depression (Fisk, 2020). Many of the controlled
human trials have used blueberries, however
other berries, including raspberries,
blackberries, and strawberries, also have
many of the bioactive compounds that
improve brain function. As you can see,
including blueberries in your diet can provide a
host of brain-protective benefits, including
antioxidant protection, reduced inflammation,
lowering one’s risk for dementia and
Alzheimer’s, improving memory and cognitive
function, boosting brain cell function,
increasing concentration and focus, as well as
improving mental health.

Eating blueberries on a regular basis will

ensure that their protective compounds
remain in your bloodstream, helping to
improve your brain function at all ages. You
can take small steps to include more berries in
your diet, like adding them to your cereal
for breakfast, blending them into a smoothie
for a midday snack, or adding them to a
salad, main dish or dessert. Or, simply
enjoy them on their own as a delightful snack!

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2 Leafy Greens
Leafy greens are considered superfoods that boost cognitive functions such as memory,
decision-making abilities, mental response time, and mood. This is in part due to the abundance of
antioxidants found in leafy greens. Antioxidants provide the body with fatty acids that can strengthen
and stimulate the brain. Kale, spinach, broccoli, and swiss chard are leafy greens that are high in
antioxidants and other nutrients that protect the brain like lutein, vitamin K, nitrate, folate,
alpha-tocopherol, beta-carotene, and kaempferol. Studies show that diets rich in antioxidants, vitamins,
flavonoids, and polyphenolic compounds will help suppress the onset of Alzheimer's disease
(Jiraungkoorskul, 2016). And, did you know that in general, a higher intake of vegetables even
contributes to a larger brain volume (Croll, 2018)?
Studies suggest that dark, leafy greens may have a protective effect against cognitive decline, and that just
one serving a day of leafy green vegetables may slow cognitive decline with aging (Kang, 2005). These
results echo similar findings linking improved diet to brain health. In July 2017, the Alzheimer's Association
released a report linking the MIND diet—a diet that strongly emphasizes the consumption of leafy greens,
as well as whole grains, berries,and beans—to a possible reduction in future cognitive impairment by up to
35%. MIND stands for Mediterranean Intervention for Neurodegenerative Delay and was a diet designed by
researchers which emphasized the role of leafy greens as a key component for preventing mental decline.
This is in part due to their high lutein content, which reduces inflammation on the brain, as well as folate,
which inhibits amyloid beta levels in the brain—a hallmark of Alzheimer’s disease.
The vitamin B found in leafy greens also plays a particular role in brain health with regard to memory. It
helps synthesize and regulate neurotransmitters, which can help to protect against cognitive decline
(Kim, 2014). One study found that a diet high in folate and vitamin B6, such as that found in spinach and
other dark leafy greens, helped to improve mental ability and short-term memory (Aisen, 2008).
Let’s look at a few superstar leafy greens individually. Spinach is packed with nutrients. It is rich in
vitamins A, C, and E, which are potent antioxidants that help protect the brain from free radicals. Spinach
also supports healthy methylation, and it contains high levels of chlorophyll, an alkalizing and
cleansing property important for cell health and energy. One study found that the phytochemicals
present in spinach may be beneficial in slowing age-related cognitive behavioral deficits and may
have some benefit in combating neurodegenerative disease (Joseph, 1998).

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Spinach is also a good source of folate, which

plays a role in DNA synthesis and repair, helping
to maintain the integrity of cells. Studies have
concluded that spinach is responsible for
improved learning and memory, as well as
increasing the survival, growth, and development
of newborn neurons—processes that are critical
for the repair and restoration of normal neural
circuitry in various diseases, especially
Alzheimer's disease (Jiraungkoorskul, 2016).

Kale is also rich in antioxidants, such as vitamins

A, C, and E, as well as flavonoids and carotenoids.
These antioxidants help combat oxidative stress,
and offer protection against free radicals. Plus,
the fiber content in kale aids in detoxification,
helping to remove waste and toxins from the
body. The phytochemicals in kale prevent
oxidative stress, induce detoxification enzymes,
and decrease the risk of cancers.

Furthermore, each of these leafy green superfoods helps to fight inflammation. And while inflammation
is the body's natural response to injury, uncontrolled inflammation over time can damage the brain.
Proactive intervention with these anti-inflammatory foods before neurons die may help to restore
normal brain function. Leafy greens are also extremely hydrating. Adding leafy greens to the diet can
keep the body hydrated, leading to better cognitive health. Staying hydrated allows the brain to function
at normal levels because when you're hydrated, your nervous system can communicate with your body
more efficiently.

Did you know that the brain uses more energy than any other organ in the body in order to fuel the
electrical impulses that neurons use to communicate? By adding leafy greens to your diet, you’ll receive
the fiber and iron necessary to boost your metabolism. Eating leafy greens can also keep red blood cells
healthy, leading to more energy and better communication. Moreover, it’s important to consume high
levels of folate to fight against the stress hormone known as cortisol.

Folate contributes to serotonin levels. Serotonin is an important chemical in the body that can regulate
mood, memory, social behavior, digestion, sleep, and appetite. Low levels of serotonin can increase the
odds of becoming depressed. However, eating leafy greens can provide a good source of folate,
leading to more serotonin production which may lift one’s mood or stave off other health issues linked
to depression like diabetes, vascular dementia, and Alzheimer’s disease.

To incorporate leafy greens into your meals and snacks, try making a salad with a variety of greens,
blend them into a smoothie, add them to a sandwich, or add wilted greens to a soup or as a side dish.

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3 Walnuts
Have you ever noticed that walnuts look just like
little brains? It’s no surprise then that they’re so
wonderful for our brains. In fact, walnuts are the
top nut for brain health! They have a significantly
high concentration of the omega-3 fatty acid
known as DHA—so much so that just a quarter
cup of walnuts provides nearly 100% of the
recommended daily intake of DHA. Among other
things, DHA has been shown to protect brain
health in newborns, improve cognitive
performance in adults, and prevent or ameliorate
age-related cognitive decline. One study even
shows that mothers who get enough DHA have
smarter kids! Walnuts also provide protein, fiber,
phosphorus, and magnesium. Studies also report
the beneficial effects of walnuts on memory,
learning, motor coordination, anxiety, and
locomotor activity.

And walnuts don’t just make you smarter. One Harvard study found that eating nuts was strongly
correlated with longevity. In their study of over 100,000 people, the researchers found that people who
ate nuts were 20% less likely to die, during the course of the study - when compared to people who
didn’t eat nuts at all (Ying Bao, 2011). This astounding finding is owed in part to the antioxidant and
anti-inflammatory effects of the walnut. In fact, several lines of evidence suggest that walnuts may
reduce the risk of age-related diseases because of their antioxidant and anti-inflammatory effects.
Of 1,113 different food items that were tested for their antioxidant contents, walnuts were ranked
second (Halvorsen, 2006).
Among dry fruits, walnuts have the best antioxidant efficacy, as indicated by the fact that walnuts
have the highest phenolic content. Polyphenolic compounds not only reduce the oxidant and
inflammatory load on brain cells, but also improve interneuronal signaling, increase neurogenesis,
and enhance sequestration of toxic protein aggregates (Shibu, 2014). Although most nuts contain
monounsaturated fats, only walnuts have mainly polyunsaturated fat, including n-3 α-linolenic acid,
or ALA—a plant-based omega-3 fatty acid that has a highly potent anti-inflammatory effect.
Studies have shown that ALA inhibits inflammation by downregulating inflammatory cytokines
(Ren, 2007). Furthermore, ALA is the precursor for eicosapentaenoic acid and docosahexaenoic acid
(DHA), which are known to have anti-inflammatory effects.
Walnuts contain several antioxidants and components that have anti-inflammatory effects, like
L-arginine, omega-3s, magnesium, zinc, selenium, protein, vitamin B, flavonoids, phenolic acid (ellagic
acid), melatonin, folate, vitamin E, juglone, and proanthocyanidins. A recent study showed that a
walnut-enriched diet significantly improves antioxidant defense and decreases free radical levels,
lipid peroxidation, and protein oxidation. These findings suggest that walnuts can reduce oxidative
stress by decreasing the generation of free radicals and by boosting antioxidant defense, thus
resulting in decreased oxidative damage to lipids and proteins (Chauhan, 2020).

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Furthermore, walnuts may improve cognition and reduce the risk and/or progression of mild cognitive
impairment and Alzheimer’s disease. Because it takes many years for cognitive impairment and
dementia to develop, researchers suggest that early and long-term dietary supplementation with
walnuts may help to maintain cognitive functions and may reduce the risk of developing, or delay the
onset and/or slow the progression of mild cognitive impairment and dementia by reducing oxidative
damage, increasing antioxidant defense, and decreasing neuroinflammation (Chauhan, 2020).
Several studies have suggested that walnuts may also decrease the risk or progression of other brain
disorders such as Parkinson’s disease, stroke, and depression, as well as of cardiovascular disease
and type 2 diabetes (Chauhan, 2020).

To incorporate walnuts into your diet, try adding them to your breakfast açaí or oatmeal bowls. Add
them to a smoothie or salad; chop them up and add them to roasted vegetables like asparagus. You
can substitute chopped walnuts in any recipe that calls for breadcrumbs. You can also make
homemade energy balls or muffins with them, or simply enjoy them either on their own, or with
other nuts, as a tasty snack. You can even add them to desserts! Plus, with so many nut-based,
gluten free flour and dairy free milk alternatives these days, it’s so easy to incorporate them into many
dishes.

4 Pumpkin Seeds
Richer in zinc than many other seeds, pumpkin
seeds supply this valuable mineral which is vital
for enhancing memory and thinking skills. Zinc
plays a key role in the regulation of
communication between the brain cells that
impact brain development, memory, and
learning. Zinc deficiency has been shown to be
linked to a number of neurological conditions,
including epilepsy, Alzheimer’s disease,
schizophrenia, and depression, so eating
zinc-rich foods like pumpkin seeds can support
the long term health of your brain (Marger, 2014).
Consuming just 1 ounce of pumpkin seeds can
provide 27.5% of women’s daily zinc needs, and
20% of men’s.
Pumpkin seeds are also packed full with
stress-busting magnesium, B vitamins and
tryptophan. Tryptophan is an amino acid that
can be found in foods, and is a precursor to the feel good hormone serotonin. One study showed that
people who consumed tryptophan from a mix of tryptophan-containing-foods including pumpkin
seeds showed a statistically significant positive effect on depression, irritability, and anxiety in
comparison to when they consumed lower levels of tryptophan (Lindseth, 2014). Ideally, adults should
aim to consume 4 mg of tryptophan per kilogram of body weight per day; so a 140 pound adult would
need 254 milligrams per day. Just a 1 oz serving of pumpkin seeds meets nearly half of this need.

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Pumpkin seeds also contain tyrosine, an amino acid that you get from food. It’s the precursor to
dopamine, so it is believed that by increasing your food intake of tyrosine, you can increase the levels
of dopamine in your brain (Kühn, 2017). Both dopamine and serotonin play an important role in
depression and regulating anxiety and stress. The iron in pumpkin seeds may also contribute to
improved mood since iron is required for the enzymes that break down tyrosine and tryptophan in
order to produce dopamine and serotonin. Plus, iron deficiency can lead to headaches, anxiety, and
impaired cognitive, language, and motor development, so consuming iron is definitely good for your
brain! Moreover, recent research found that pumpkin seeds have an antidepressant food score of 47%,
qualifying pumpkin seeds as a food with antidepressant potential (Dotto, 2020). This benefit was
believed to be most closely tied to the amount of tryptophan in the seeds.

Did you know that magnesium is essential for a well-functioning nervous system, and that it supports
brain development, memory, and learning? The magnesium in pumpkin seeds may also play a role in
stress reduction because magnesium can help to reduce blood sugar and blood pressure, as well as
serve as a nervous system relaxant. Some research has indicated that stress can reduce magnesium
levels, and a magnesium deficiency can increase susceptibility to stress (Pickering, 2020). To break
this cycle, it’s important to include magnesium-rich foods in your diet. Potassium also plays a role in
regulating blood pressure. Furthermore, research has shown that low levels of magnesium may
increase neurological health issues and conditions like Alzheimer’s, Parkinson’s and the risk of stroke,
migraines, epilepsy, anxiety and depression (Kirkland, 2018).

Pumpkin seeds also contain protein, fiber, manganese, copper, and phosphorus, and are rich in
antioxidants like flavonoids and phenolic acids, and even contain small amounts of vitamin E,
carotenoids, potassium, riboflavin, and folate. Pumpkin seeds have about 5 grams of fiber per serving,
which makes them a gut-friendly food. Besides normalizing bowel movements, consuming fiber leads
to increased gut microbiota diversity, which results in a healthier gut. A 2021 study found that even just
a two-week increase in fiber resulted in a healthier gut (Jones, 2014). And as we now know, when we
make our gut microbiota happy, our brains respond in a positive way.

Furthermore, pumpkin seeds are a rich source of omega 3s, particularly of Alpha Linoleic Acid (ALA).
Research suggests a link between having too little omega 3s and increased odds of developing
various mental health conditions, such as depression, bipolar disorder, and ADHD (Lange, 2020). Plus,
omega 3s promote brain health by lowering inflammatory markers and maintaining the integrity of
our cell membranes. This anti-inflammatory effect may also boost mental health.

Copper can also be found in pumpkin seeds and plays a key role in brain function and development.
Copper is required for essential enzymes that supply the brain with energy. A proper balance of
copper is key because both too little and too much can cause brain disorders, including Alzheimer’s,
Parkinson’s, Menkes, and Wilson’s diseases (Scheiber, 2014).

As you can see, the brain-boosting benefits of pumpkin seeds are many! So how can you
incorporate them into your diet today? Pumpkin seeds can be eaten raw or roasted, salted or
unsalted. Besides enjoying them on their own as a crunchy snack, you can add them to smoothies,
oatmeal or fruit bowls, or homemade trail mix. You can incorporate them into meals by sprinkling them
onto salads, soups or tacos, or coating roasted vegetables with them for an added crunch.
It’s worth noting that, as with many seeds and nuts, pumpkin seeds contain phytic acid, which can
reduce the bioavailability of some of the nutrients that you get through food. If you eat seeds and nuts
regularly, you may want to soak or sprout them to reduce their phytic acid content (Petroski, 2020).

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5 Avocados
Avocados are a nutrient-dense, fatty fruit known for their numerous health benefits. Avocados contain
over 20 different nutrients and vitamins; among them, vitamin K, zinc, selenium, potassium, copper,
folate, and vitamins B5 and B6. Perhaps an avocado-a-day really can help keep the brain doc at bay…
One study found that people who ate avocado daily for six months saw a significant boost in working
memory and problem-solving efficiency (Nutrients, 2017). Another study found that regular
consumption of avocados is linked to better cognition (Cheng, 2014). Plus, avocados are great for a
baby’s brain development since healthy fat is one of the most important raw materials for a highly
functioning and complex brain. The good fat from avocados helps build a healthy brain, especially
during critical stages of development.

Avocados contain high quantities of monounsaturated fatty acids which contribute to healthy blood
flow. Healthy blood flow means a healthy brain. Specifically, avocados contain healthy omega-3 fatty
acids which are anti-inflammatory, help to promote healthy blood lipid profiles, and are exactly what
your brain needs to get rid of brain fog. Avocados also lower blood pressure, which is good for the brain
since hypertension increases one’s risk for cognitive decline. Various preliminary clinical studies show
that avocado consumption helps to support cardiovascular health. In fact, eating just one avocado a
day has been shown to lower levels of “bad” LDL cholesterol (Li, 2019).

Monounsaturated fatty acids are also neuro cell

protective. One study found that they help
protect cells in the brain called astrocytes, which
provide support to information-carrying nerves
(Camargo, 2012). Another study found that the
monounsaturated fats in avocado improved the
brain’s ability to control the muscles with
impaired astrocyte function. Due to the
neuroprotective abilities of the monounsaturated
fatty acids, avocados are also utilized in diets
designed for individuals with neurological
disorders, like epilepsy (Camargo, 2012).
Avocados are high in antioxidants, which help to
protect against free radicals and environmental
damage. Research indicates that the
antioxidants in avocados may be promising
neuropreventive agents (Ameer, 2016). This
includes vitamins E and C, and the carotenoids
lutein and zeaxanthin, which are anti-inflammatory.
Lutein is a pigment found in certain fruits and
vegetables. It builds up in the blood, eye and
brain, filtering harmful blue light and thus helping
to maintain the healthy cells within your eyes.
One study conducted at Tufts University suggests
that eating a whole fresh avocado every day
could lead to better brain and eye function in
healthy older adults.

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Another study found that the monounsaturated fats, fiber, lutein and other bioactives in avocados make
them particularly effective at enriching neural lutein levels, which may provide benefits for brain health
(Scott, 2017). Researchers also found a 25% increase in lutein in individuals who ate a whole avocado
each day. Participants also showed better results on cognition tests measuring memory, processing
speed and attention levels.
Furthermore, the diverse array of bioactive nutrients present in avocados plays a pivotal role in the
prevention and cure of various neurodegenerative diseases like Alzheimer’s. Plus, the high levels of fiber
and healthy fats in avocado promote healthy digestion and support nutrient absorption, ensuring that
the body receives essential vitamins and minerals. Did you know that avocados increase nutrient
absorption from other foods?
In summary, avocados have anti-inflammatory effects, support blood flow to the brain, support the
development of babies’ brains, lower cholesterol, offer protection against free radicals, promote healthy
digestion and make nutrients from both themselves and other foods more bioavailable—talk about an
all star lineup of brain-protective effects!

To incorporate avocados into your diet, add them to a daily smoothie, enjoy them as a breakfast side,
or try making chocolate avocado pudding or avocado toast. You can also add sesame seeds to
avocado halves and enjoy them as a snack, or add avocado to almost any salad. And of course, you
can enjoy it as a guacamole dipping sauce for tacos or even raw veggies. While avocados are not
among the dirty dozen, it’s still recommended to buy them organic when possible.

6 Broccoli
Did you know that broccoli is known to have antiamnesic properties, which means it works towards
preserving your memory? Studies show that lutein, a pigment found in green vegetables like broccoli,
helps to preserve crystallized intelligence—or knowledge gained from experience—by protecting the
neurons in the brain (Zamroziewicz, 2016). Broccoli also improves learning. Certain brain-loving
compounds in broccoli facilitate and enhance learning.

There are three main varieties of broccoli:

Calabrese broccoli, sprouting broccoli and purple
cauliflower—despite its name, it’s a type of
broccoli. One of broccoli’s greatest advantages is
its nutrient content—a wide array of vitamins,
minerals, fiber, and other bioactive compounds
including: protein, vitamins A, K, B9, potassium,
phosphorus and selenium. Plus, broccoli is rich in
brain-healthy antioxidants like vitamin C and
flavonoids. Broccoli also contains compounds
called glucosinolates, which the body breaks
down into compounds called isothiocyanates.
Isothiocyanates may reduce oxidative stress and
can lower the risk of neurodegenerative diseases
(Giacoppo, 2015).

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Broccoli also has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called
sulforaphane during digestion. Sulforaphane is found in cruciferous vegetables like broccoli and can help to
improve cognitive functions even after traumatic brain injury. When it is administered into the body,
sulforaphane helps to reduce swelling or oedema in the brain (Dash, 2009). Over 200 foods and herbs are
known to contain sulforaphane, and cruciferous vegetables are among the best sources. Broccoli stands out
for having a particularly high concentration of this sulfur-containing compound, and broccoli sprouts actually
have an even higher concentration!

Due to its copious amounts of this compound, broccoli can actually help to rebuild your brain. Studies suggest
that the sulforaphane, which has both antioxidant and anti-inflammatory properties, can help rebuild
damaged neural cells in the brain (Han, 2017). It can also sharpen your reasoning. Sulforaphane activates
antioxidant responses, which is helpful for cognitive function, reducing inflammation, and rebuilding neural
cells.

Recent studies show that sulforaphane can even help to prevent neurodegenerative conditions. It turns out
that broccoli is one of the best greens to choose for treating these conditions. Sulforaphane is known to
increase the production of liver enzymes and clear out toxins that accumulate in the body. Furthermore,
sulforaphane appears to play a role in the development of neural stem cells. A study published in Genesis
Medical Journal noted that sulforaphane has a significant effect on the creation of differentiation and
proliferation of brain stem cells. In particular, researchers discovered that sulforaphane upregulates a nuclear
factor which has the ability to up-regulate or turn on good parts of your genes, stimulating good genes to start
fighting oxidative stress. This in turn begins to stimulate both growth and differentiation of your neural stem
cells and neural network!

Sulforaphane has also been found to possess anti-tumor effects through multiple targets and various
mechanisms. One of the most important targets of sulforaphane is Nrf2, which is widely known for its ability to
regulate the expression of a series of cytoprotective enzymes with antioxidative, prosurvival, and detoxification
effects. Multiple researches have shown that sulforaphane protects against central nervous system diseases
(Sun, 2017).

Lastly, studies have even shown that sulforaphane may play a positive role in treating autism and
schizophrenia, and potentially, other brain-related conditions (Zheng, 2022). Researchers have also found that
this bioactive compound stimulates the body's defense mechanisms leading to improved circulation, nerve
cell development, gut health and immunity—all the while lowering inflammation.

Broccoli also contains vitamin K2, a special form of vitamin K that can lower inflammation and protect brain
cells from oxidative stress. In a study with older adults, researchers found that those with higher levels of
vitamin K in the brain were 17- 20% less likely to develop dementia or mild cognitive impairment (Booth, 2022).

Broccoli also contains loads of fiber. While the connection between eating fiber and cognition might not be
obvious, there is evidence that what happens in the gut affects the brain. The gut-brain connection explains
the concept that the central nervous system and gut microbiome communicate bi-directionally. In other
words, the state of each one affects the state of the other one, and what's going on in your gut may influence
brain plasticity and cognitive function (Carabotti, 2015).

The dietary fiber in broccoli promotes gut health by feeding the good bacteria in the microbiome. Well-fed gut
bacteria produce substances that have been shown to improve metabolism, lower inflammation and help
ward off harmful visceral fat. In a 19-year-long study, researchers found that people who ate the most fiber
(an average of 20 grams per day) had the lowest risk of dementia, and that people who ate the least fiber (an
average of only 8 grams per day) had the highest risk (Kazumasa, 2022).

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Broccoli can be enjoyed cooked or raw — both are perfectly healthy but provide different nutrient
profiles. Different cooking methods, such as boiling, stir-frying and steaming alter the vegetable’s
nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming
appears to have the fewest negative effects. Still, raw or cooked, broccoli is an excellent source
of vitamin C. Just half a cup of cooked broccoli provides 84% of the reference daily intake (RDI).

Roasting gives all vegetables deeper flavor and opportunities for seasoning with herbs and spices.
For example, roasting broccoli with lemon and garlic is a great way to get amazing flavor! Some
classic ways to enjoy broccoli include: broccoli soup, a roasted broccoli side served with cashews
and chili peppers, stir-fry, a cold broccoli salad, roasted and served with hazelnuts, raw as part of a
crudité with hummus or other dipping sauce, or simply steamed.

7 Beets
Beets, also known as beetroot, are vibrant, nutrient-rich root vegetables that offer a range of health
benefits. Beets are packed with essential vitamins, minerals, and dietary fiber. They are a good source
of folate, manganese, potassium, and vitamin C, all of which play important roles in various bodily
functions. Plus, a nutrient-rich diet is vital for overall health and can support healthy aging of the brain.
Beets are rich in antioxidants, including betalains, which give them their deep red color and are known
for their anti-inflammatory properties. These antioxidants help neutralize harmful free radicals in the
body, reducing oxidative stress and preventing cellular damage. By combating oxidative stress, beets
can contribute to healthy aging and reduce the risk of chronic diseases associated with aging. A
number of studies report that beetroot, in the form of a juice supplement, protects against oxidative
damage to DNA, lipid and protein structures (Pietrzkowski, 2010), (Ballin, 2014), (Simon, 1999). By
reducing inflammation, beets may help to protect against associated diseases like cardiovascular
disease, arthritis, and neurodegenerative disorders.
Betaine also protects the liver, which plays a crucial role in detoxification. By supporting the liver, beets
contribute to the elimination of toxins from the body. A healthy detoxification process is essential for
overall health and can help reduce the burden of toxic substances that can contribute to premature
aging and cognitive decline.

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Beets are also a natural source of dietary nitrates, which the body converts into nitric oxide. Nitric
oxide helps relax and dilate blood vessels, resulting in improved blood flow to the brain and reduced
blood pressure. By enhancing blood circulation and oxygen supply to the brain, beets may support
cognitive function and help reduce the risk of age-related cognitive decline. Studies show that
supplementation with beetroot juice improves cardiovascular and cognitive function in both
younger and older adults due to increased nitric oxide production (Stanaway, 2019).

One study examined the effects of nitrate-rich beetroot juice on

cardiovascular responses, cognition, mood and perceptual responses.
The study concluded that the consumption of beetroot juice: 1)
Significantly elevated nitric oxide concentrations in plasma and
reduced blood pressure for both younger and older adults, 2)
Improved reaction time during the Stroop test (a task that
targets the prefrontal cortex), and 3) Resulted in a greater
reduction in diastolic blood pressure in older adults
(Stanaway, 2019).

In other words, certain aspects of cognitive

performance (or tasks that targeted the prefrontal
cortex) were improved following supplementation
with beetroot juice. This finding is consistent with
other studies that found that beetroot juice
significantly increases cerebral perfusion,
specifically to the prefrontal cortex (Presley, 2011),
and that beetroot juice improves cognitive
performance when a large degree of cognitive
difficulty is imposed (Thompson, 2015).

Furthermore, mood is affected by changes in blood

flow to the brain and increases in neuronal excitation,
thus, supplementation with dietary nitric oxide has been
suggested as a mood enhancer due to its effects on
cerebral vasodilation (Thompson, 2014). Studies have
shown that age-related depression and alterations in mood
are related to a reduction in cerebral blood flow and changes in
neurotransmitter concentrations (Ishizaki, 2008). As
supplementation with beetroot juice increases cerebral blood flow
and stimulates increased nitric oxide production, it’s possible that older
adults may experience greater improvements in mood following consumption
(Presley, 2011).

As you can see, beets offer a myriad of benefits for brain health! There are many ways you
can incorporate beets into your diet. Add roasted beets to a salad or enjoy them as a side to any
protein, served with orange zest and toasted hazelnuts. You can also add beets to your
morning smoothie or try drinking beet juice on its own. Beets can also be put into a food
processor along with garlic, lemon juice, tahini, salt and olive oil to make a creamy and
delicious beetroot hummus. Enjoy this dipping sauce on crackers, crudité, or falafel. You can even
use beet juice as a dye in any of your favorite dishes that may need some red color!

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8 Dark Chocolate
Cacao, the raw form of chocolate, is derived
from the dried and fermented seeds of
Theobroma cacao, or the cacao tree. It’s rich
in antioxidants and offers several potential
brain-protective benefits. Cacao is one of the
highest food sources of antioxidants,
particularly of flavonoids. Studies show that
cacao flavanols have a beneficial effect on
cognitive function and neuroplasticity in early
adulthood (Martín, 2020). Flavonoids from
cacao have been implicated in enhancing
neuroplasticity through increased
neurogenesis, especially proliferation and
survival of new hippocampal neurons
(Gildawie, 2018). The flavonoids found in
cacao, such as epicatechin, have been
associated with various health benefits,
including improved blood circulation. Proper
blood flow promotes oxygen and nutrient
delivery to the brain. Epicatechins are not only
bioavailable in humans, but appear to
cross the blood-brain barrier, and might act
directly on the brain.

Cocao flavanols may also boost memory. Research has found that diet quality and dietary
flavanols may be linked to age-related memory function and could play an important role in
slowing, or even preventing, the declines associated with normal aging. One trial showed that
increasing flavanol intake improved performance on list-learning memory tasks (Sloan, 2021).
The results imply cacao-flavanol-intake-related benefits, such as improvements in cognitive
performance and memory–including word recall, visual memory and episodic memory (Sloan,
2021). Another study found that adding 500 milligrams of flavanols a day to your diet may slow
and possibly improve age-related mental decline. According to the study, older adults
consuming lower levels of food-borne flavanols scored poorer in tests of hippocampal memory
function than those who consumed higher levels (PNAS Neuroscience, 2023).
Other findings confirm that intake of cacao flavanols has a positive effect on several cognitive
outcomes in both acute and chronic consumption. A c c o r d i n g t o o n e s t u d y , " After acute
consumption, these beneficial effects seem to be accompanied with an increase in cerebral
blood flow or cerebral blood oxygenation." Chocolate consumption might even boost cognitive
function in just a few hours. After ongoing intake of cacao flavanols in young adults, a better
cognitive performance was observed (Martín, 2020).

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Furthermore, cacao contains minerals such as magnesium, iron, & zinc, which are essential for overall
health & well-being. These minerals contribute to reducing inflammation and supporting the body's
natural rejuvenation processes. There is mounting evidence that suggests that zinc modifies
communication between certain neurons, particularly within the hippocampus—a region of the brain
strongly engaged in learning and memory formation—as well as in other parts of the brain that
govern olfactory, auditory, and somatosensory perception (Colgate Magazine, 2020). One study also
found that decreased brain iron was correlated with impaired performance on cognitive tasks
involving reasoning and spatial processing, implying that iron is necessary to achieve healthy
cognitive development (NutraIngredients, 2020).

Did you know that cacao is also a natural mood booster & can help to reduce stress? Chocolate
contains several compounds that can boost mood, increase energy levels, and stimulate the release
of endorphins—the body's natural feel-good chemicals. One such compound is anandamide, which
is responsible for the blissful state known as “runner’s high.” Anandamide can produce feelings of
euphoria and relaxation. Typically, anandamide produced in the body is rapidly broken down by the
enzyme hydrolase, but due to the N-oleoyl ethanolamine and N-linoleoyl ethanolamide found in
chocolate, chocolate inhibits this breakdown and thus prolongs these happy effects.

Another mood-boosting compound found in chocolate is tryptophan, the chemical that the brain
uses to make serotonin. Serotonin promotes feelings of pleasure and happiness. Serotonin itself is also
present both in cacao powder and in dark chocolate. Since chronic stress can accelerate
cognitive aging, cacao's ability to promote relaxation and enhance mood indirectly supports a
healthier brain.
Cacao also contains certain compounds that have been linked to a potential increase in collagen
production, which has a positive effect on brain performance. Collagen is protein, which the brain
requires a lot of for optimal function. A lack of protein or a protein deficiency can contribute to brain
degeneration. Plus, about a third of collagen is composed of glycine, a non-essential amino acid
that is key for brain health.

Other beneficial compounds found in cacao

include procyanidins and theobromine.
Theobromine is a mild stimulant that is similar
to caffeine, though it lasts longer. Theobromine
improves cognitive function, increases energy
levels, improves blood flow, relaxes smooth
muscle tissue, and reduces blood pressure. One
study found that a higher intake of dietary
theobromine was associated with improved
cognitive functioning when it came to verbal
fluency and working memory (Gao, 2022).
Studies also show that procyanidins, the
compounds formed from catechin and
epicatechin molecules, are potentially
effective in the prevention and treatment of
Alzheimer's disease. This is in part due to their
enhancement of cognition (Zhao, 2019).

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And the list of cacao’s benefits for brain health just keeps going… As we now know, gut and brain health are
closely interwoven, and chocolate has been shown to benefit gut health. Researchers have revisited data
showing that cacao modifies intestinal flora in the same way that prebiotics and probiotics do (Hayek,
2013). And, a study showed that dietary cacao played a role in the increase of beneficial gut microbes like
Lactobacilli and the decrease of less beneficial ones like Clostridia (Gu, 2013) (Redovniković
2009).
,

Caffeine can also be found in cacao. Caffeine consumption results in higher neuronal activity in the
brain, thereby enabling a longer life for these cells. This may be attributed to an increase in
cerebral oxygen. Researchers have found that caffeine consumption can result in a reduction in the
incidence of Parkinson’s and Alzheimer’s diseases, and asserted that people that consume caffeine
during the middle stages of their lives are less prone to suffering from neurological diseases when
they get older (Costa, 2010) (Maia, 2002).

Lastly, dark chocolate contains phenylethylamine. Labeled “the chemical of love,” phenylethylamine is a
compound that is naturally produced by the brain when we fall in love. Phenylethylamine stimulates
the brain's pleasure centers and reaches peak levels during orgasm. But what does the love chemical
have to do with brain health? Funny enough, orgasming is actually good for your brain. This is
because orgasming results in tons of blood flow to the brain, and increased blood flow in the body
is almost always a good thing. In fact, it's so good for your brain that it might actually be a better
mental exercise than completing your Sunday crossword or a Sudoku puzzle!

You might think of sex as a much more physical exercise than a mental one. So how is this possible?
Essentially, genital stimulation doesn’t just activate the part of your brain that makes you feel
pleasure, but it also activates your emotional centers, your motor and frontal cortical regions, and
more. One 2011 study showed that sexual stimulation and orgasm are actually associated with
many brain regions, including those involved in sensation, movement, reward, pleasure,
problem-solving, memory, language, and impulse control (Komisaruk, 2011).

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It’s worth mentioning that while chocolate has the highest concentration of phenylethylamine in
any food, much of it is metabolized before it reaches the brain. Nevertheless, it is thought to
stimulate the nervous system into releasing endorphins, which can boost mood and increase
feelings of pleasure. Phenylethylamine also potentiates the activity of dopamine, a neurochemical
directly linked to sexual arousal & desire. So by enhancing your orgasms, chocolate indirectly
improves your brain health.

It’s important to note that, as with any food included on this list, quality matters. While dark
chocolate has so many amazing brain-protective effects, when consumed as a chocolate bar, it
should still be considered a sweet treat to be enjoyed in moderation. Be sure to look out for
added sugar, stabilizers and other not-so-great ingredients. That said, consuming raw cacao
nibs, powder or the cacao drink are three superfood alternatives. And, acquiring ceremonial
grade cacao rather than commercially produced chocolate will offer greater benefits.
Ceremonial cacao is characterized by its high potency, or the presence of significantly more
bioactive substances than is the case with industrially mass-produced goods, and is grown
under completely different ecological and social conditions. It therefore differs massively from
mass-produced industrial goods in terms of its ecological footprint and influence on farmers.
Some believe that it’s precisely these growing conditions that allow cacao to develop its full
biochemical potential. Through sustainable and respectful handling of cacao—or any plant for
that matter—a different energy attaches to the plant and thus to you via consumption.

Some ways to add Enjoy a square of dark chocolate once in a

chocolate to your while. The higher the percentage of cacao,

diet include: the better, but if you’re new to dark

1
chocolate, start around 75% & work your
way up. Be mindful of added ingredients &
enjoy this treat in moderation. Remember,
the less ingredients, the better!

2
Add cacao nibs to things like smoothies,
açaí bowls, or avocado pudding for an
added crunch.
Add cacao powder to your morning

3
smoothie or enjoy it mixed into a
chagaccino (an adaptogenic coffee
substitute made with chaga mushroom
Make yourself a healthy fat chocolate
powder & your favorite nut milk).

4
avocado pudding for breakfast or to
snack on throughout the day, perhaps
when you’re feeling an afternoon
slump come on.

5
Add cacao powder to homemade
energy balls to enjoy as a snack
throughout the day.
Treat yourself by making your own

6
chocolate bark at home, customizing it
with any special add-ins that you love,
like nuts or dried fruit.

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9 Green Tea & Matcha

Did you know that green tea, black tea, and oolong tea are all made from the same plant, Camellia
sinensis? The differences lie in the ways that they’re grown, harvested and processed. For centuries,
Chinese and Japanese cultures have embraced the ritual of drinking green tea or matcha during tea
ceremonies. In China, drinking this tea for health and enjoyment dates back to the Tang Dynasty,
between the 7th and 10th centuries. Slowly gaining popularity in the West, over the course of the last
three decades green tea has been studied for its beneficial anti-cancer, anti-obesity, anti-diabetes,
anti-inflammatory, and neuroprotective effects. Many of these health benefits are owed to green tea’s
high antioxidant content, which help protect the body from damage caused by free radicals.

Specifically, green tea is rich in catechins, a type of antioxidant that has anti-inflammatory properties,
helping to reduce the risk of chronic diseases. The targets of catechins include inflammation and
oxidative stress, which, left unchecked, are associated with neuronal cell dysfunction and death in the
cerebral cortex. A number of studies demonstrate the benefits of catechins, such as epigallocatechin
gallate (EGCG)—a super brain-friendly compound which has been shown to protect against DNA
damage and promote cell regeneration (Adcocks, 2002). Plus, studies show that catechins have the
potential to be used in the prevention and treatment of neurodegenerative diseases (Pervin, 2018).

In fact, many studies demonstrate the neuroprotective effects of catechins against neurological
disorders. Research suggests that EGCG and its metabolites could reach brain tissue through the
blood-brain barrier, suggesting that EGCG may play an important role in reducing neurodegenerative
diseases and suppressing brain dysfunction (Pervin, 2019). Several studies have found beneficial
effects of tea consumption on neurodegenerative impairment, such as cognitive dysfunction and memory
loss.

Green tea has been shown to have cognitive benefits for older adults and has been associated with a lower
risk of cognitive disorders, cognitive impairment, and cognitive decline by up to 29% (Ma, 2016) (Polito, 2018).

One study observed an inverse association between green

tea consumption and dementia (Liu, 2017). Other studies
found that the intake of coffee, black tea, and Japanese and
Chinese teas, or dietary flavonoids and greater intake of
epicatechin, were inversely associated with the risk of
Parkinson’s disease (Tanaka, 2011) (Gao, 2012).

Green tea also contains caffeine and the amino acids

L-theanine and arginine, which are known to have
cognitive-enhancing effects. Caffeine is a stimulant found
primarily in tea, coffee, and cacao plants; L-theanine is
found notably in green tea, black tea, and some
mushrooms. Both are known for enhancing attention
(Kapalka, 2010). Plus, theanine and arginine have
stress-reducing effects. While long-term stress accelerates
the aging of the brain, theanine and arginine suppress the
aging of the brain due to their anti-stress effect.

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Since this effect is counteracted by EGCG and

caffeine, the ratios between these green tea
components are important for the anti-stress
impact. One 2021 study found that green tea
suppresses brain aging through the activation of
nerve cells and the reductions in stress achieved
by theanine and arginine (Unno, 2021).
Furthermore, caffeine increases both cholinergic
and dopaminergic transmissions
(neurotransmitter systems that regulate various
brain functions including cognition, movement,
and emotion, etc.), thus increasing attention
(Camfield, 2014). One 2020 study explored the
combined effects of L-theanine and caffeine on
maintained attention and general cognition in
five boys diagnosed with ADHD. Improvements
by the L-theanine-caffeine combination were
shown on ADHD-related impairments, and total
cognition was improved by L-theanine. The
combination was also associated with
decreased distractibility and improved
concentration (Kahathuduwa, 2020).

As if it weren’t already brain-boosting enough, green tea also contains polyphenols which can help
improve brain function, promote mental clarity, and delay age-related cognitive decline. Research
shows that people who drink tea regularly may have biologically younger cells than non-tea drinkers
(Chan, 2010). Another study found that the consumption of green tea can be beneficial against
Leukocyte telomere length or LTL shortening, which might impact biological aging (Sohn, 2023). A
telomere is a compound structure at the end of a chromosome. Shorter telomeres have been
associated with increased incidence of diseases and poorer survival. Researchers found that the
average difference in telomere length between tea drinkers and non-tea drinkers corresponds to a
difference of ~ five years of life.

Green tea comes in many forms. Powdered green tea, or matcha, is also rich in antioxidants and has
gained popularity in recent years for its numerous health benefits. Matcha has been used in Southeast
Asia and Korea for centuries because it was believed to be a precious medicine that provided a long
life. Coined “the elixir of immortality” by the Chinese, matcha has even more antioxidants than
pomegranates and blueberries! Antioxidants slow down the aging process by preventing oxidation,
inhibiting mutation of DNA and helping to restore damaged DNA. Epigallocatechin gallate is one of the
most potent antioxidants in green tea powder. EGCG has the most powerful antioxidant activity, and
matcha tea contains as much as 237 times more EGCG than regular green tea!

Matcha can boost brain function, increase alertness and reduce brain fog, improve blood flow to the
brain, stimulate the central nervous system, improve working memory, reduce anxiety, improve your
mood, and help to prevent age-related cognitive decline. The high levels of chlorophyll in matcha help
to detoxify the body by removing harmful toxins and heavy metals, which can contribute to brain
aging and cellular damage. Matcha also contains L-theanine, an amino acid that promotes relaxation
and reduces stress.

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Chronic stress can prove harmful to the brain, so incorporating stress-reducing ingredients like
matcha into your diet can have big brain benefits, including protection against oxidative damage.
One study found that consuming matcha with a high-fat diet improved the harmful effects of
oxidative stress (Sokary, 2022).
As always, it’s important to be wary of the source. Ceremonial Grade matcha is the finest grade of
green tea available. It's a potent superfood, and essentially a more concentrated form of green tea as
it provides all the nutrients from the entire leaf. One serving of matcha is equivalent to about 10 cups
of steeped green tea. Unlike food grade matcha, ceremonial grade matcha is higher in antioxidants
and provides a much smoother and richer taste. So, to be sure you’re reaping all the amazing
anti-aging benefits of matcha, make sure you’re buying the good stuff! As for green tea, you’ll want to
find premium organic loose leaf tea sourced directly from farmers in Japan or Korea.
To incorporate green tea into your diet, you can enjoy a cup of tea (hot or iced) or perhaps even a
matcha latte made with your favorite nut milk. You can add brewed green tea (room temperature or
chilled) to your morning smoothie or add it to curries, rice, or whatever requires water to be cooked.
You can even add it to salad dressing. Matcha’s earthy flavor is perfectly balanced in a tart
vinaigrette, and its creaminess makes it an excellent ingredient in any mustard dressing. There are
also many recipes now that add matcha powder to baked goods. Have fun experimenting!

10 Turmeric

Turmeric, the bright yellow spice extracted from

the plant Curcuma longa, has been used in
traditional Indian and Chinese medicine for
centuries to treat a variety of ailments including
jaundice, rheumatism, anorexia, diabetic wounds,
and menstrual difficulties. Turmeric has finally
gained attention in the West in recent years for its
brain-boosting properties. Turmeric helps to
maintain brain health and cognitive function, and
has demonstrated the potential to protect
against age-related cognitive decline and
neurodegenerative diseases like Alzheimer's
disease. The active compound in turmeric, known
as curcumin, is responsible for many of its health
benefits.

Curcumin possesses potent anti-inflammatory

properties which can contribute to brain support.
We now know that inflammation plays a large role in a host of illnesses including neuropsychiatric
disorders such as depression and anxiety. Activation of the inflammatory response leads to the release
of inflammatory cytokines and the mobilization of immune cells, both of which have been shown to
access the brain and alter behavior (Miller, 2013). By modulating inflammatory pathways and inhibiting
the activity of inflammatory molecules by reducing the production of inflammatory cytokines and
increasing the expression of anti-inflammatory cytokines, curcumin protects the brain (Betül, 2017).

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Data indicates that cytokines and their signaling pathways have significant effects on multiple
neurotransmitters such as serotonin, dopamine, and glutamate. Cytokines also deplete tryptophan,
the primary amino acid precursor of serotonin, and significantly influence the regulation of
dopamine and glutamate (Miller, 2013). Through these effects on neurotransmitters, cytokines
impact neural circuits in the brain, including the basal ganglia and anterior cingulate cortex. This
leads to significant changes in motor activity and motivation as well as anxiety, arousal, and alarm.

These effects of inflammatory cytokines on the brain shift metabolic resources away from
environmental exploration to fighting infection and wound healing, while also maintaining vigilance
against attack, injury, and further pathogen exposure. Chronic activation of this response may lead
to depression and anxiety disorders (Miller, 2013). Thus by modulating the activity of these
inflammatory molecules, curcumin supports a balanced brain and overall mental health.
Researchers have examined curcumin’s effects on cognitive function and mood and found that the
curcumin group showed improved performance on sustained attention and working memory,
concluding that curcumin treatment significantly improved working memory, mood, and fatigue
(Cox, 2015). Another study found that people who took curcumin experienced significant
improvements in their memory and attention abilities. In memory tests, the people taking curcumin
improved by 28% over the course of 18 months. Those taking curcumin also had mild improvements
in mood, and their brain PET scans showed significantly less signals in the amygdala and
hypothalamus, or regions of the brain that control several memory and emotional functions (Small,
2017).
Curcumin also contains loads of antioxidants, which help protect brain cells from oxidative damage
caused by harmful free radicals. By neutralizing free radicals, curcumin helps protect against
cognitive aging. This protection preserves the integrity and optimal functioning of brain cells. Based
on its ability to both reduce the effects of oxidative stress and decrease inflammation, curcumin
demonstrates potential as a key neuroprotective agent.

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Researchers have found that curcumin modifies the body’s defense capacity, resulting in
protective effects against diseases like Alzheimer's and thus curcumin has proven beneficial for
cognitive function in both healthy adults and those with Alzheimer’s disease or dementia (Jagetia,
2007) (Voulgaropoulou, 2019).
Some findings have also suggested that curcumin may be able to prevent the formation, and
even break up of amyloid-beta plaques, the toxic protein clumps that build up in patients with
Alzheimer’s disease. Furthermore, curcumin may also inhibit the growth of cancer cells, and has
been found to play an important role in the prevention and treatment of various illnesses, ranging
from autoimmune to neurological diseases (Betül, 2017).
Curcumin also promotes collagen production. Collagen has a positive effect on brain
performance since collagen is pure protein, which the brain needs a lot of to function. A lack of
protein or a protein deficiency can contribute to brain degeneration. Plus, about one third of
collagen is composed of glycine, an amino acid that is key to brain health. But collagen isn’t the
only brain-supportive protein that curcumin increases…

The process in which neurons form new connections and multiply is driven mainly by a gene
called “brain-derived neurotrophic factor,” which makes the protein responsible for promoting the
life of neurons. This protein plays a role in memory and learning, and it can be found in areas of
the brain responsible for eating, drinking, and body weight. Many common brain disorders have
been linked to decreased levels of this protein, including depression and Alzheimer’s disease.
Studies have found that curcumin increases brain levels of this protein, and thus may be
effective in delaying or even reversing many brain diseases and age-related decreases in brain
function. More research is needed to fully explore these results in humans, but the future looks
bright!
While turmeric can be a valuable addition to a balanced diet, it's important to note that curcumin's
bioavailability is relatively low. To enhance its absorption, it's often recommended to consume
turmeric with black pepper, which contains piperine. Piperine has been shown to increase
curcumin absorption in the body. You can also take a liposomal supplement which makes
curcumin more bioavailable.
Beyond curcumin, turmeric also contains another brain-beneficial chemical that has been
studied in the lab called turmerone. In studies, turmerone has been shown to stimulate stem cells
to make new brain cells, something that could, in theory, help with neurodegenerative conditions
like Alzheimer's disease. As you can see, the brain-boosting benefits of turmeric consumption are
numerous!

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As far as consuming turmeric goes, turmeric is a key ingredient in curry, so this is a great way to
eat more turmeric. You can also make turmeric tea, or add it to soup broth, rice (or anything
cooked in water, really), spice rubs or roasted veggies, or to the cooking water when making
lentils and other legumes. Try blending it into a smoothie or enjoy a golden milk latte. Because
turmeric is a plant in the ginger family, it also looks and tastes similar to ginger. So treat fresh, raw
turmeric like you would a knob of fresh ginger: just peel it, then slice, dice, or grate it. A word to
the wise: turmeric may stain anything that it comes into contact with (hence its brilliant yellow
color).

11 Ashwagandha
Ashwagandha, also known as Withania somnifera, has been used for over 3,000 years in Indian
Ayurvedic medicine. It is a highly revered herb of the Ayurvedic system, where it is used for treating
various kinds of diseases, to enhance memory and improve cognition, and especially as a nervine
tonic. Considered to be a “rasayana” or “rejuvenator,” ashwagandha is believed to promote a
youthful state of both physical and mental health, and to increase feelings of wellbeing and
happiness. It also demonstrates neurological, antioxidant, anxiolytic, neuroprotective and
anti-inflammatory effects.

Ashwagandha reduces inflammation in the body. Chronic inflammation is associated with various
age-related conditions, so reducing inflammation can support healthier cognitive aging and overall
health. Withaferin A is one of the compounds found in ashwagandha that combats inflammation
and has been shown in several studies to suppress the inflammatory disease state of
neurodegenerative disorders (Logie, 2020). Ashwagandha has also been found to significantly
inhibit inflammatory cytokines, and promote anti inflammatory cytokines (Sikandan, 2018). To this
end, researchers gave people with COVID-19 an Ayurvedic drug containing ashwagandha and
observed a significant reduction in levels of inflammatory markers among participants (Devpura,
2021). These anti-inflammatory effects render ashwagandha a wonderful brain protector!

Because ashwagandha is an adaptogen and is

loaded with antioxidants, it demonstrates
various balancing and regulating effects,
including helping the body to respond more
effectively and resiliently to stress, as well as to
combat oxidative stress. Potent antioxidants
found in ashwagandha, like withanolides,
protect the body against free radicals, thereby
reducing cellular damage and promoting
overall well-being. Withanolides have been
shown to cross the blood-brain barrier and
enter brain tissue, where they exert beneficial
actions (Vareed, 2018).

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Studies also show that ashwagandha decreases perceptions of stress, enhances mood, and improves
cognitive function. Chronic stress is associated with accelerated cognitive aging, so managing stress in
the present can support a healthier brain in the future.
Beyond its impressive anti-inflammatory and regulatory effects, ashwagandha also improves memory,
supports brain health, and protects against age-related decline in brain function. One study found that
ashwagandha boosts reaction time, discrimination, and vigilance in healthy adults, and, with just a
single dose, ashwagandha was shown to improve selected measures of executive function, help sustain
attention, and increase short-term / working memory (Pingali, 2014). Researchers also found that
supplementation with ashwagandha accounted for improvements in both cognitive and psychomotor
performance among males in their twenties (Pingali, 2014). A fourth study found that ashwagandha
improves aspects of cognition such as verbal working memory, response time, and social cognition
response in subjects with bipolar disorder (Chengappa, 2013). Lastly, ashwagandha improved
immediate and general memory, executive function, attention, and information-processing speed in
adults with mild cognitive impairment and/or early dementia (Choudhary, 2017).
Ashwagandha has also demonstrated protective effects against Alzehimer’s disease. One of the
primary features of Alzheimer's disease is the accumulation of an abnormal protein called beta-
amyloid. This buildup inflicts toxic effects on brain cells and incites aggressive chronic
inflammation, which leads to further deterioration of brain function. Preclinical studies have shown that
ashwagandha: 1) Reduces the formation of amyloid in the brain and brain cells, 2) Prevents the
accumulation and aggregation of amyloid, 3) Reduces the toxic impact of existing amyloid—
protecting brain cells from injury and inflammation, and 4) Aids in removing existing amyloid
deposits, thereby reversing Alzheimer's disease pathology (Atluri, 2019), (Pandey, 2018),
(Jayaprakasam, 2010), (Singh, 2017), (Sehgal, 2012). Models of Alzheimer's also show a drop in two
key proteins associated with brain maintenance and repair: brain-derived neurotrophic factor
(BDNF) and glial fibrillary acidic protein (GFAP). Ashwagandha helps maintain higher levels of both
these protective proteins.
As you can see, ashwagandha offers many miraculous brain-protecting effects. To incorporate
ashwagandha into your diet, it is perhaps easiest to buy it in powder form and add it to things like tea
or other hot beverages, smoothies, sweet treats, or baked goods. Or have some fun with it and try
making moon milk. Moon milk is a warm milk drink inspired by Ayurvedic wisdom that often contains
spices, herbs or adaptogens. It’s most common to drink it before bed, hence the name. While there are
many recipes online for moon milk, you can make a simple version by warming your choice of plant-
based milk with half a teaspoon of ashwagandha and a pinch of cinnamon or turmeric.

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Sweeten to taste. If you want to add some vibrant color, you can use natural ingredients such as
powdered hibiscus, blue butterfly pea flowers, rose petals or spirulina. Part of the ritual of making
moon milk is designing a drink that appeals to you both visually and physically in terms of what your
body needs. It’s a great way to explore adaptogens and be creative!
When it comes to buying ashwagandha powder, just as with supplements, you will need to do a bit of
research to find a reputable supplier. We recommend checking for the following things when you’re
making your considerations:

1. Is it organic? Make sure you go for a supplier who can guarantee there’s nothing in their product
but pure ashwagandha.

2. Are you eating the roots or the leaves? Some powders use the entire plant, however health
benefits are generally only associated with the ashwagandha root, so choose a powder which
contains only this.

3. Is it a whole food powder or an extract? Whole food powders contain the whole root, while
extracts aim to pull out certain bioactive compounds using water or alcohol. You might want to
choose a whole food powder since we believe it’s better to consume plants the way nature
intended, with all their natural concentrations of nutrients in place!

If all this sounds like too much, you can also find ashwagandha in capsule form. As always,
be wary of the source and quality!

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12 Gotu Kola
A member of the same family as parsley and
carrots, gotu kola, also known as Centella
asiatica, is an herb and perennial groundcover
with a long history of use in traditional
medicine—particularly for its positive effects on
brain function! In Asia, this herb has a long
standing reputation as one of the best herbs for
the brain, particularly for combating memory loss
and other ailments of the mind, and is regarded
as one of the most important rejuvenative herbs
in Ayurvedic medicine. It has been used by
monks and yogis in the East for centuries as a
means to align their mind, body, and
consciousness, enhancing their focus, mental
clarity, and awareness during meditation.

Gotu kola is believed to promote longevity, and considered a potent elixir of life in Traditional Chinese
Medicine. In fact, its Chinese name even means “fountain of youth,” which lends credibility to the Sri
Lankan legend that elephants live exceptionally long lives and have good memories because they eat
lots of gotu kola! In Bali, gotu kola is called “the student’s herb,” since it’s used to sharpen the mind and
memory. Gotu kola is also said to develop the crown chakra, or the energy center at the top of the head,
and to balance the right and left hemispheres of the brain—which the gotu kola leaf itself is said to
resemble. (Just like walnuts, this food looks kind of brainy!)
As you can see, it’s no secret in the East that this herb is a potent brain booster! Recent research has
linked gotu kola to neurotransmission, neuroprotection, and neurogenesis—the birth and growth of
brain cells—which plays a role in memory, mental clarity, recollection, and learning. Gotu kola activates
the release of brain-derived neurotrophic factor, a protein that acts like fertilizer for your brain,
encouraging new brain cell formation. It seems to work by increasing brain plasticity and facilitating
communication between brain cells. Gotu kola also increases nerve growth factor, a protein which
stimulates the growth of new nerve cells and safeguards existing ones. This action not only makes the
mind calmer, sharper and more fluid, but also protects brain cells from damaging toxins!

Behaving like a traditional brain tonic, gotu kola offers many neuroprotective and mental health
benefits, and has also been shown to promote overall brain health, reduce anxiety, depression, and
stress, and increase calmness, contentedness, and alertness. It has been used to treat brain-related
disorders including mental fatigue, memory loss, and insomnia. Studies show that gotu kola alleviates
stress, anxiety, and depression by bringing brain chemicals into balance; in other words, it increases
levels of the feel good neurotransmitters like serotonin, dopamine, and norepinephrine, and reduces
levels of the stress hormone cortisol (Chen, 2005). It’s no surprise then that gotu kola can enhance
mood and cognition in both healthy seniors and those with Alzheimer’s disease (Wattanathorn, 2008).

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Patients with Alzheimer’s disease have

significantly reduced levels of acetylcholine, a
neurotransmitter strongly associated with
memory and learning that plays an essential role
in the communication between the central and
peripheral nervous system. Steroid precursors
found in gotu kola known as triterpenes inhibit the
breakdown of acetylcholine (Orhan, 2012). They
also prevent the formation of amyloid plaques
that accumulate in the brains of people with
Alzheimer’s (Dhanasekaran, 2009). By helping to
naturally prevent the breakdown of acetylcholine,
gotu kola supports sensorial function, learning
memory, focus, and other vital functions.

Additionally, gotu kola protects the brain from

inflammation. Chronic inflammation of the brain
is now thought to be an underlying cause of
depression.

Science has isolated the active compounds responsible for the remarkable antidepressant effects of
this herb and found that two of these compounds, brahmoside and brahminoside, have sedative
effects. One study found that gotu kola increased calmness, contentedness and alertness and reduced
symptoms of anxiety and depression (Jana, 2010). It has also been shown to lower symptoms of
anxiety and stress in those with generalized anxiety disorder, and significantly reduce the startle
response caused by sudden noises (Bradwejn, 2000).

Gotu kola is also well regarded for its ability to improve circulation (Chong, 2013). This is important
because maintaining optimal brain circulation is one of the best things you can do to keep your brain
healthy. A steady and sufficient flow of blood to the brain delivers life-giving oxygen and nutrients and
removes toxins and metabolic waste. Most plants have some antioxidant capacity, but gotu kola excels
as a neuroprotective antioxidant and protects the brain from the damage incurred by everyday life.
Studies show that gotu kola protects the brain from neurotoxins like lead, arsenic, aluminum, and
glutamate (Sainath, 2011), (Flora, 2007), (Prakash, 2013), (Lee, 2000). Glutamate can be found in some
foods, especially those that contain added monosodium glutamate (MSG), and is an important
neurotransmitter, but in excess, it actually kills brain cells.

A powerful brain detoxifier, gotu kola is a super-antioxidant for the brain, helping to protect brain cells
from free radical induced cell death. Free radical damage, also known as oxidative stress, occurs when
unattached oxygen molecules attack cells. Antioxidants neutralize damaging free radicals, rendering
them harmless. Symptoms of toxic overload in the brain manifest as brain fog, memory loss, mood
swings and lack of concentration to name a few. This powerful herb destroys toxic accumulations in the
brain, including residues of heavy metals, pharmaceutical and recreational drugs, improving the blood
flow, resulting in a clearer mind and elevated mood.

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Gotu kola contains triterpenoid saponins including asiaticoside and madecassoside, which are
health-promoting compounds found in legumes and plants that have antioxidant properties. The
saponins in gotu kola are likely responsible for some of the ways this plant supports cognitive and
neurological well-being. These antioxidants help protect against oxidative stress and free radicals,
reducing cellular damage and promoting overall well-being; and demonstrate a beneficial effect
on cognitive function, memory, mood, and stress. (Orhan, 2012).

Gotu kola also helps you sleep. Getting adequate sleep is one of the best things you can do for your
brain. Researchers have found that even one bad night of sleep can impair your mental faculties as
much as being drunk! Gotu kola can be used to treat insomnia, thus helping your brain to get the
restorative sleep it needs to function optimally. One study revealed that gotu kola reduced stress in
sleep-deprived mice (Chanana, 2016). This can perhaps be attributed to gotu kola’s adaptogenic
properties, which help the body adapt to stress and promote a sense of calmness.

Adaptogens support healthy stress responses, rejuvenating the body as a whole, while “alternatives”
support the body’s natural processes, helping to gradually restore proper function for overall
well-being. Gotu Kola is both an adaptogen and an alternative, which makes it an excellent nerve
tonic! Chronic stress can accelerate cognitive aging, so managing stress levels can support optimal
brain health. High amounts of stress can create brain fog and, over time, even affect memory.
Because the health and resiliency of the nervous system are crucial to so many bodily functions, it’s
of utmost importance to keep it well-supported and healthy.

Lastly, vitamin E is super important for your brain. This fat-soluble vitamin slows down age-related
mental decline, particularly when paired with vitamin C. When taken together, vitamins E and C are
linked to memory improvement and even a reduced risk for Alzheimer’s disease and dementia
(Zandi, 2004). Gotu kola shows similar synergistic effects when paired with vitamin E, making
vitamin E and gotu kola another powerful brain-enhancing combination (Thoo, 2012). Essentially,
this potent brain-boosting ally is definitely an herb you want to have on your side if optimal brain
function is your goal.

This mild-tasting plant has the texture and

appearance of watercress and a taste similar
to parsley. It’s a common ingredient in many
Asian cuisines where it’s added to salads, rice,
and curry dishes. In the US, it’s unlikely that you’ll
find gotu kola at your local grocery store, but
you can buy seeds or plants and grow it on your
own. If you live in a warm, moist climate, you
can grow it as a perennial groundcover. If not,
you can grow gotu kola in a pot like you’d grow
any herb. You can also find an assortment of
gotu kola teas, as either a single ingredient tea
or in combination with other herbs like
ginkgo—another important brain-enhancing
herb. If you prefer to go the supplement route,
you can find gotu kola in the form of capsules,
tablets, and tinctures.

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CONCLUSION
Not all heroes wear capes. Now that you know all about 12 brain-boosting foods, let’s recap our heroes.
Included on this list were: blueberries, leafy greens, walnuts, pumpkin seeds, avocados, broccoli, beets,
dark chocolate, green tea and matcha, turmeric, ashwagandha and gotu kola. While this list provides
you with a solid foundation of brain supportive foods, there are so many others just waiting to be
explored, so don’t let this list limit you. Food is our best medicine; be sure to always check in with your
body and intuition when it comes to choosing the medicine that might best serve you.

That said, we chose to include these 12 superfoods for their amazing effects on brain health, including
but not limited to: cognitive enhancement, improved memory, mental clarity, enhanced focus and
concentration, protective effects against neurological diseases like Alzheimer’s and dementia,
protection against free radicals and oxidative damage to the brain and its cells, improved mood and
feelings of wellbeing and peace, reduced inflammation and thus protective effects against depression
and anxiety, and so many more!

The Importance of A Balanced Diet

& Lifestyle Factors
While nourishing your brain with organic, whole superfoods is the first step towards optimal brain health,
it is not the only important aspect of a healthy brain. Factors like quality and quantity of sleep, exercise
and movement, environment, mental stimulation, chronic illness, mindfulness and the quality of your
social life all affect the overall health of the brain too. Let’s take a deeper look at how each of these
factors affect the brain and what else you can do, besides eating right, to best support your brain.

Quality Rest:
Sleep is a chance for our bodies to rest and
repair the damage inflicted by daily life. It can be
difficult to concentrate and function when we’re
sleep deprived, with most adults needing
between seven and nine hours a night to
perform at their cognitive peak. We need to
make the time and space to rest in our lives, but
we also need to take full advantage of this time.
If you lay in bed for seven hours a night but
you’re tossing and turning until dawn, your body
isn’t getting the restorative sleep it needs and
you’ll be running on empty. Insomnia affects
roughly 1 in 3 adults worldwide. If this applies to
you, talk to a holistic healthcare provider about
what underlying factors could be contributing.

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Exercise and Movement:

It’s so important, not only for brain health, but for
overall well being, that we lead an active life.
Regular exercise doesn’t just boost your muscles,
it can also increase the network of blood vessels
that supply blood to the part of the brain
responsible for thought. Physical activity can help
you think, learn, problem-solve, and enjoy an
emotional balance. It can improve memory and
reduce anxiety or depression. Regular physical
activity can also reduce your risk of cognitive
decline, including dementia.

While a wealth of studies have linked cognitive

improvements to aerobic exercise such as
running and cycling, in recent years cognitive
improvements have also been demonstrated
with other forms of exercise, such as low-intensity
mind-body exercises like yoga, tai chi, and
resistance / weight training. Aerobic exercise has
been shown to increase the capacity of the heart,
lungs, and blood to transport oxygen. As a result,
generalized brain effects, such as a boost in the
number of blood vessels and synapses,
increasing brain volume, and decreasing
age-related brain atrophy, have all been
reported. Moreover, more localized effects in
brain areas related to thinking and problem
solving have also been reported, such as a boost
in the number of new nerve cells and increases in
proteins that help these neurons survive and
thrive!
While less is known about the mechanisms of
how low-intensity exercise affects brain health,
these types of exercise have been shown to be
equally as important. Remember, exercise
doesn't have to look a certain way, it can be as
simple as carving out 10 minutes a day to dance
in your room. The important part is to get your
body moving!

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Environmental Toxins:
It's worth mentioning that excessive amounts of alcohol, smoking, heavy metals, and chemicals such as
fragrance, phthalates and parabens can impact brain health. When you combine these exposures together,
they can overwhelm body functions. Studies show that exposure to environmental chemicals with
neurotoxic effects can result in a wide range of neurological and psychiatric disorders such as Parkinson's
disease, Alzheimer's, dementia, subtle memory and cognition alteration, headaches and depression. This is
because neurotoxins inhibit mitochondrial activity, resulting in excess oxidative stress and
neuroinflammation, and promoting apoptosis and neuronal cell death (Aggarwal, 2022).

Work with a holistic doctor to consider testing for

toxin levels as well as discuss how to effectively
reduce exposure in your home. Easy first steps for
purifying your home include: examine all of the
labels on your household cleaning products, bath
products, candles, perfumes etc. Replace these
items with cleaning products made from essential
oils and beauty and bath products that don’t
include harmful endocrine disruptors, chemicals,
fragrances, phthalates or parabens. Also be sure
you aren’t cooking with teflon-coated pans! You
can also add plants to your home as they help to
purify and detoxify the air!

Mental Exercise:
Keeping the brain active is an important aspect
of brain health. Challenging mental activities
stimulate the formation of new nerve cell
connections and may encourage new cell
generation. Try crosswords, puzzles, sudoku,
crafts and books to keep your mind alert and
ready for anything. This could even include
learning a new language!

Chronic Illness:
High blood pressure, diabetes and high
cholesterol can impair your brain health. While a
healthy diet can help to keep these conditions at
bay or under control, talk to a holistic healthcare
practitioner regarding the best approach for you.

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Make Room for

Meditation & Mindfulness:
Making the space and time to step outside of our
busy lives and get quiet enough to connect with
our breath should be a daily occurrence, but if
finding this time daily isn’t realistic for you, even
just doing so once a week can have positive
impacts on brain health. Studies show that
meditation can strengthen the areas of your
brain responsible for memory, learning, attention
and self-awareness, and that over time,
meditation may lead to increases in gray matter
density in the hippocampus and other frontal
regions of the brain as well as increases in
anterior insula and cortical thickness (Luders,
2009). Establishing a mindfulness practice can
also help to calm down your sympathetic
nervous system, and thus boost your mood.

Stay Social:
Nurturing healthy relationships with friends and family can be good for your brain. Studies show that
people with strong social connections tend to have lower blood pressure, a decreased risk of
dementia, and a longer life expectancy. Surround yourself with chosen family and friends that leave
your cup feeling full and energize you. While there’s a time and a place for serious moments and
conversations with loved ones, it’s also important to surround yourself with people who make you laugh.
Laughing increases the brain's production of endorphins, thus reducing stress and boosting mood.
Laughing also increases your intake of oxygen-rich air and blood flow and circulation, which can
improve brain health.

In conclusion, finding ways to nourish and support your brain are not only essential to your daily living,
but also important for the future-you! As we age, our brains tend to lose some elasticity, making the
connections we need to focus on tasks and remember things more difficult. By ensuring your brain is
healthy and incorporating some of these diet and lifestyle changes into your life today, you can help to
stave off neurodegenerative diseases later in life.

If you’re looking for simple ways to add our 12 superfoods into your diet, try combining a few of them into
a smoothie or soup. You could even try concocting your very own brain-boosting tinctures or teas at
home. There are also many herbalists who offer brain-boosting tinctures and teas already mixed up
for you. Science continues to uncover the ways food is vital to the health of every organ and system in
the body. Food is our best preventative medicine, so be sure to fill your plate accordingly!

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