A Diet That Can Improve Cognitive Function

Many people don't realize that the solution can be as simple as changing their diet. Vitamin E, omega-3 fatty acids and foods rich in antioxidants have all been found to lower your risk of debilitating diseases like Alzheimer's and dementia. These diseases attack the brain and impair your ability to remember important things like the birthday's of loved ones to simple things like where you left your car keys. 

Nutrients that Improve Cognitive Function

• Vitamin E- Antioxidants are food for the brain, and Vitamin E is a strong antioxidant that decreases your risk of mental conditions like dementia. The recommended dose of Vitamin E for those trying to prevent mental illness is 400mg daily.
• Omega 3 Fatty Acids- These nutrients have been found to pad the membranes found in the brain, protecting them from damage and improving the health of the brain. There are two different types of omega 3 fatty acids- EPA and DHA. Doctors recommend that you have 400mg of both DHA and EPA omega 3 fatty acids each day if you are trying to promote brain health.
• Vitamin B12- This vitamin is essential for healthy blood cells. Researchers have linked high intake of Vitamin B12 with healthy cognitive function. It is difficult to overdose on this vitamin, in fact, most people are usually deficient in Vitamin B12 and should take a supplement if they are trying to promote healthy brain function.
• Vitamin C- This essential nutrient works with the chemical norepinephrine, which is one of the main neurotransmitters in the brain that monitors your mood and cognitive abilities. Low Vitamin C intake can cause a decrease in cognitive abilities as well as an impaired mood.

Foods that Improve Cognitive Function

• Nuts- Nuts are great brain food. A heart healthy anti-inflammatory, nuts have been found to improve blood flow and increase oxygen flow to the brain.
• Olive Oil- Extra virgin olive oil is filled with healthy fats that keep your brain healthy. Monounsaturated fats, like the kind found in oil, have been found to slow aging.
• Berries- Chalk full of antioxidants andvitamins, berries are a good choice if you are trying to improve your cognitive health. The darker the berry, the richer it is in antioxidants, making it healthier for the brain. 
• Fish- Certain types of fish, such as salmon, tuna and sardines have been found to be great for improving cognitive abilities. Rich in omega 3 fatty acids, these types of fish have been shown to lower cholesterol and blood pressure, as well as protect the cell membranes in the brain.
• Coffee- Rich in flavonoids, coffee is full of antioxidants that promote cognitive function and improve your mood.
• Green Vegetables- Dark green vegetables are great choices if you are trying to eat to improve brain health. Vegetables like cabbage, spinach, bok choy and brussel sprouts are filled with Vitamin C which can improve your mood and keep your brain young.
• Dark Chocolate- The caffeine and antioxidants found in dark chocolate have been found to help maintain mental health. The chocolate can also help you lower your blood pressure and regulate your cholesterol.

Make a positive change in your life today by adding some of these brain boosting foods to your diet. Preventing cognitive impairment could be as simple as changing the way you eat!

Author

Gary Starkman Dr. Starkman, a top Neurologist in NYC, is the Medical Director and founder of New York Neurology Associates. He is Board Certified in Neurology with a subspecialty certification in Pain Medicine.