5 Brain-Boosting Kitchen Staples This Integrative Doc Swears By

Good nutrition is about more than just weight loss. The food you eat affects your hormones, your energy levels, your gut health, and—perhaps most importantly—your brain.

Your brain is just 2% of your body weight, but it uses up 20% of your calories each day. You're constantly shuttling nutrients to your brain to keep it running well, and the quality of those nutrients makes a huge difference in how you think and feel.

Eating the right foods will turn on your brain and can even reduce your risk of degenerative diseases like Alzheimer's1, helping you stay mentally clear throughout your entire life.

Healthy fats are amazing for your brain, and extra-virgin olive oil (EVOO) is one of the healthiest fats out there. EVOO is packed with monounsaturated fatty acids and precious antioxidants.

People who eat more olive oil have less risk of cognitive decline2, and several of the anti-inflammatory polyphenols in olive oil are protective against Alzheimer's disease3. A recent study in mice found that olive oil reverses Alzheimer's symptoms4. The researchers discovered that olive oil turns on autophagy, which is like spring cleaning for your brain cells. During autophagy, your cells get rid of old or damaged parts and replaces them with shiny new versions, keeping you healthy and biologically younger5.

Who doesn't want an excuse to eat more of this tart, brightly colored superfood? Blueberries are the holy grail of anti-inflammatory polyphenols. They're filled to the brim with antioxidants that support your brain, and they're also low in sugar and a great source of fiber, making a serving a day acceptable even if you're on an ultra-low-carb diet like keto. 

Blueberries are particularly rich in a class of antioxidants called flavonoids that fight brain inflammation6 and protect your brain from stress-related damage. They've also been shown to improve short-term memory and attention7 in healthy adults, and blueberry extract has even been shown to reverse Alzheimer's progression in rats8. In addition to reducing inflammation, one way blueberries work their magic is by increasing blood flow throughout the brain7, providing more oxygen and nutrients to your brain cells so they can work efficiently.

High-fat fish like salmon, mackerel, sardines, and anchovies are nature's best source of omega-3 fatty acids. Omega-3s are great for your skin and hair, and they're also essential for brain function. Fatty fish are rich in DHA, the most important omega-3 for brain health. In fact, about 60% of your brain is actually made up of DHA. Your brain uses DHA to repair your brain cells9, and DHA helps to insulate your neurons10 the way rubber insulates a wire, making sure signals travel quickly across your brain and keeping you mentally sharp.

Eggs are one of the most nutritionally complete foods you can eat. Don't just eat the whites! Egg yolks, in particular, are a dense source of all kinds of unusual nutrients, several of which are great for your brain.

Egg yolks contain choline, which protects your brain cells11 from oxidative stress. People who eat more choline also tend to have better cognitive performance12 that continues into old age. Yolks are also a great source of B vitamins, which ward off cognitive decline13 and keep your brain metabolism running strong14, and they even contain the omega-3 DHA, which your brain uses to build and repair cells9.

Turmeric is a powerful anti-inflammatory herb and its main antioxidant compound, curcumin15, has been extensively studied for its disease-fighting potential and ability to protect your cells from stress and damage16. A recent study found that curcumin from turmeric increased antioxidant activity17 in the brains of people with Alzheimer’s Disease. Curcumin has been studied18 for its potential to boost brain health by increasing and supporting healthy levels of a hormone called brain-derived neurotrophic factor (BDNF), which plays a key role in long-term cognitive function.