The brain is a metabolically active organ, depending on a flow of blood and nutrients to function at its best. According to a 2003 report by the University of Iowa, an increased intake of antioxidant-rich foods, essential nutrients and vitamins -- obtained in whole foods as well as supplements -- can improve memory and cognitive functioning, support motor coordination and slow the aging of the brain.
Fruits and Vegetables
Fruits and vegetables contain antioxidants that feed the brain, as well as natural sugars and fiber. Berries are rich in compounds that protect the brain from oxidation and damage from free radicals. Yellow, orange and green vegetables and fruits are rich in Vitamins A and C as well as other minerals such as selenium and zinc. Fruit sugars provide needed carbohydrates for peak brain functioning.
Nuts and Seeds
The Global Healing Center's 2008 survey of "Foods, Vitamins and Herbs That Boost Your Brain Power" reports that nuts and seeds, particularly almonds, walnuts and sunflower seeds, help keep arteries open and lift levels of serotonin, a mood-regulating neurotransmitter that controls such processes as sleep and memory. These foods contain Omega-3 fatty acids and folic acid, which reduce inflammation and slow brain aging.
Healthy Oils
Omega-3 fatty acids found in such foods as fish, flax seeds, oysters, avocados and olive oil can increase blood circulation to the brain, improve cognitive ability and reduce the risk of stroke and Alzheimer's disease. According to Psychology Today's discussion of brain-healthy foods, these essential fatty acids nourish brain cell membranes and encourage the development of new membranes.
Folic Acid
Folic acid, found in beans, peas and a variety of fruits and vegetables including bananas, cantaloupe, lemons and green leafy vegetables such as kale, is essential for brain health and normal neurological development in infants. Fortified cereals and supplements can also supply folic acid.
B Vitamins
The family of B Vitamins provides several benefits for the healthy brain. Vitamin B1 (thiamine), found primarily in whole grains, supports healthy nerve cell development. Vitamin B5 (pantothenic acid) helps with the transmission of nerve impulses and is obtained from meat, poultry, fish and whole grains, as well as some vegetables and fruits. Vitamin B6 (pyridoxine), available in fish, pork and organ meats, supports the development of serotonin, while Vitamin B12 (cyanocobalamin) maintains healthy nervous tissue and is found in meat, eggs and dairy products.
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