We all know that following a balanced diet is good for out health, but it is also key for our brain, and that is something we do not consider enough. We tend to think that as long as we have enough nutrients we will be fine, but there are some foods that work a lot better to keep our mind sharp, focused, and our neurons functioning at their best. These foods contain particular protein called BDNF (Brain-Derived Neurotrophic Factor) that is especially important for the regeneration of neurons, helping your brain form new connections and supporting overall mental clarity.
While this can seem like something complicated, the reality is that it is not, just by eating some of the foods that contain an abundance of this protein every once in a while and following good practices like sleeping enough, drinking water and exercising, we can help our brain be at its best, and it is not even that complicated.
The problem is that, as we age BDNF levels tend to drop without us noticing, so while when we are younger it can be quite easy to keep up with our brain care, we need to be a lot more conscious when we are older. But Dr. Sara Marín, who shares brain health tips as @uncafecontudoctora, highlights the idea that brain cells can actually regenerate, something scientists did not believe for a long time, and that if you eat more foods that contain BDNF protein, you will be able to help it along.
The foods that contain BDNF and help your brain regenerate neurons
There are plenty of foods that are good for you, but not all of them contain the BDNF protein, so if you are looking to boost this specific function, the list below will be able to help you:
- Sardines
These little fish are full of omega-3s like DHA and EPA, which are essential fats your brain needs to function at its best. Omega-3s do not just support memory and mental performance, but they also play a role in encouraging BDNF production. If sardines are not to your taste, other options like salmon, mackerel, chia seeds, flaxseeds, and walnuts can also help with the same functions.
- Green Tea
While technically not food, green tea contains a powerful compound called EGCG (epigallocatechin-3-gallate), which belongs to a group of antioxidants called flavonoids. This one specifically is known for its healing and brain-protective effects.
- Coffee and Dark Chocolate
Again, technically not food, but still quite a good way to get some important nutrients into your body. Both coffee and chocolate are rich in antioxidants and other compounds that help protect brain cells and the caffeine in coffee can help improve alertness. Both chocolate and coffee contain flavonoids that may help elevate BDNF levels, but they come with drawbacks, so consume them in moderation.
- Turmeric
The main compound in turmeric is curcumin, which is known for its anti-inflammatory and antioxidant powers, and when paired with black pepper (which boosts its absorption), curcumin becomes even more effective at supporting brain health and stimulating BDNF.
- Blueberries
These little fruits are just universally good to consume. They are packed with antioxidants, especially flavonoids, and they can help reduce oxidative stress in the brain and they also contain compounds that encourage new neuron growth.
- Grapes
And we do mean grapes, not the byproduct of wine. Grapes are a great source of resveratrol, a powerful antioxidant also found in peanuts and pistachios. Resveratrol has been linked to neuroprotection and better brain function, thanks to its role in stimulating BDNF production.
- Brightly Colored Fruits and Veggies
These are also good as a general health booster, but in general, the more vibrant the produce, the more antioxidants it contains. These nutrients help protect brain cells from damage and encourage healthy brain signaling.