5 foods a neurologist eats every day for better brain health

Your brain needs what your heart desires! Yes, that’s right — but in terms of nutrition. Just as your heart does, your brain also needs the right nutrients to function properly. “A nutrient-rich diet is crucial for heart, vascular and brain health, as about 25% of our blood supply goes to our brain,” Dr Aaron Lord, chief of neurology at NYU Langone Hospital, Brooklyn, told the New York Post. Dr Lord, who treats patients with severe brain injuries from stroke, brain bleeds, trauma or seizures, says what you eat has an effect on your brain. Here are some foods the neurologist eats regularly to improve his brain health.

Eating fatty fish is good for your brain, as they contain omega-3 fatty acids. These are healthy fats that possess anti-inflammatory properties. Think of salmon, grouper and halibut. Add them to the list of brain-healthy fish. The neurologist suggests getting wild-caught fish, if possible, as they have better health benefits. “Try to get your fish as fresh and as wild as possible. Farm-raised fish often feed on things you wouldn’t want to eat,” the doctor said.

Go green, quite literally. Your body and brain need leafy greens. Forget the expensive supplements and try to incorporate leafy greens into your diet regularly. The neurologist explains how leafy greens are good sources of fibre, folate, lutein and beta-carotene. Bok choy, asparagus and broccolini are some of his favourites. The neurologist also shares the ideal way to eat them for the best nutritional value: steamed, blanched or sautéed. “Toss with olive oil, a little salt and roasted garlic. Remember to use salt at the end of cooking,” he said. “Asparagus doesn’t look leafy, but I love it because it cooks quickly and has loads of fibre. Fibre keeps your gut microbiome happy, which positively influences brain function,” Dr Lord added.

Go crazy about tomatoes, because your brain loves these red fruits. They are a rich source of lycopene, a powerful antioxidant related to beta-carotene. Think of antioxidants as powerful warriors that combat inflammation and oxidative stress, thereby helping to prevent neurodegeneration.
“I love buying the larger grape tomatoes or mandarin-sized tomato medley. They are so versatile — cut them up for salads, stew them for a quick sauce for fish or chicken, or serve them with a little chunk of mozzarella, basil and olive oil for an appetizer,” the doctor said.

Ditch your afternoon fried snack for a handful of walnuts and berries. Walnuts are one of the best foods for your brain. Nuts in general are good, but walnuts have the highest ratio of omega-3, aka ‘good fats’, to omega-6 ‘bad fats’. The neurologist also has some blueberries in the morning. “They are rich in flavonoids, which are potent antioxidants and anti-inflammatory molecules that can help reduce the effects of stress on the brain,” the doctor said. The best way to include both of these in your diet is to have them for breakfast. “Overnight steel-cut (not rolled) oats with fresh berries and walnuts are an amazing and healthy breakfast. It’s OK to drizzle honey or maple syrup on top. A pinch of salt can bring out the flavour of the oats,” he said.

Yes, that’s right. Your morning cup of coffee and tea is doing more than you think. Dr Lord has tea almost every day. “Teas are just dried whole plants — they are a great source of phytonutrients, which can significantly benefit brain metabolism. Coffee beans are berries that have been dried and roasted. Tea and coffee are rich in flavonoids, which can contribute to improved glycemic control,” the neurologist explained. Coffee and tea also contain caffeine, which improves concentration and reduces your risk of dementia. However, remember to consume caffeine in moderation.