5 Anti-Inflammatory Foods To Eat For A Younger, Healthier Brain

Aging may be inevitable, but its negative side effects don't have to be. Eating the right foods can significantly decrease your risk of developing neurological problems, improve your mental health, and help you stay sharp and focused as you get older. 

Inflammation in the gut loops back to the brain, potentially leading to neurocognitive decline1. Consuming fiber-rich foods like fruits and vegetables, especially of different colors (which provide a diverse set of vitamins, polyphenols, and flavonoids), can be a great way to keep your brain sharp as you grow older.

Rich in fiber, antioxidants, and vitamins, berries support a healthy microbiome2 and can reduce inflammation3. Blueberries specifically contain one of the highest concentrations of mental health-supporting anthocyanin4, a powerful antioxidant that supports brain health and memory with age.

Loaded with vitamins, minerals, and fiber, leafy greens like Swiss chard, dandelion greens, romaine lettuce, arugula, and spinach are especially high in folate, which is associated with healthy brain development and a reduced risk of depression. Long-term folate deficiency8 has also been associated with several neurological conditions. Thus, getting enough folate with leafy greens has a positive benefit on both cognitive aging and brain health. 

Did you know that the brain is made primarily of fat, and it relies on an abundance of healthy fats in the diet to maintain its integrity and function? Wild sockeye salmon, anchovies, and sardines are prime sources of omega-3 fatty acids called EPA and DHA, which are important for brain health.

No brain food kitchen is complete without an abundance of herbs and spices! Not only do these add incredible flavor to foods, but they are full of bioactive compounds with cognition-boosting benefits.

For example, the antioxidant, anti-inflammatory, and neurotropic effects of turmeric can improve mood and brain health. (Have you tried my favorite mood-boosting golden milk latte yet?) Saffron has also been found to have strong antidepressant effects9 on individuals with low mood. Similarly, cayenne pepper is known to improve energy levels10, while ginger and chamomile can reduce stress.