Nutritious items to Improve Brain Health

Nutrition for the Brain Wilcowellness

50 million people are living with Alzheimer’s and other dementias worldwide

Alzheimer’s can affect a variety of neurologic functions of the brain.  Shortened or loss of memory. The ability to communicate or speech. Decreased ability to focus and pay attention, questionable reasoning and judgment, and poor visual perception leading to tripping and falls.

Addressing our daily diet and nutrition can greatly affect brain health and procure healthy changes within our entire body. The brain is an energy-intensive organ. Using around 20 percent of the body’s calories. What fuel we choose to give it can impact our daily lives.

Pantry List for the Brain

Salmon, Mackerel, Tuna, Herring and Sardines: Omega-3 fatty acids build and repair brain cells.

Soybeans: rich in antioxidants called polyphenols.

Nuts, Flaxseed, and other seeds: Rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

Brown Rice, Barley, Bulgar Wheat, Oatmeal, Wholegrain Bread, whole-grain Pasta: Whole grains a good source of vitamin E.

Dark chocolate with 70% Cacao: A great source of flavonoids; a type of antioxidant that encourages neuron and blood vessel growth in parts of the brain involved in memory and learning, and stimulate blood flow in the brain

Berries: Contain flavonoid antioxidants. Reducing inflammation and oxidative stress improves the blood-brain barrier. Try adding more strawberries, blackberries, blueberries, blackcurrants, and mulberries to your diet.


Avocados: A monounsaturated fat known to reduce blood pressure.

Broccoli: Rich in glycosylate, vitamin C, and flavonoids reducing oxidative stress and lowering the risk of neurodegenerative diseases.

The foods in this list may help improve a person’s memory and concentration. While also helping reduce the risk of stroke and age-related neurodegenerative diseases.  Remember – compounds, such as sugars and saturated fats, may damage brain cell structures and increase the risk of Dementia and poor brain function. Key components to look for in foods. Antioxidants, such as flavonoids or vitamin E, B vitamins, healthful fats, omega fatty acids.

Optimize brain function: get enough sleep, drink water often, exercise regularly, reduce stress try walking and stretching, read a good book and reduce alcohol intake.

Colleen O'Connor