We know that food is the fuel that powers our bodies. The right foods maintain our weight, strengthen our bones, keep our organs and blood healthy, and give us energy. We also know that certain foods have specific jobs to do for specific areas of our bodies. For example, spinach, and other foods high in iron, works wonders with our blood; salmon, and other foods high in omega-3 fatty acids, reduces the risk of heart disease; and blueberries, and other foods high in anti-oxidants, protect cells from damage caused by free radicals. 

What about our brains? Are there foods that protect, strengthen, and power them? There are. Here are five food types to consider consuming daily for better brain power.

Leafy Greens
Though some of us “just weren’t that into” leafy greens as children, hopefully we have become more into them as adults. Talk about brain power! One serving or more of leafy greens, like kale, spinach, and bok choy, a day, may slow cognitive decline, because of the vitamin K, lutein, beta-carotene, nitrate, folate, and other nutrients found in them, according to the National Library of Medicine website. Leafy greens can be added to stews, soups, and smoothies, be part of a salad, or be enjoyed as a side dish.

Oily Fish
Never underestimate the power of oily fish—fish  with oil in their soft tissue and around their belly cavity—when it comes to brain health. Trout, salmon, mackerel, and tuna are some examples of oily fish. They are rich in omega-3 fatty acids even if they have been canned or frozen. Omega-3 fatty acids support the structure of the brain and decrease the levels of the protein beta-amyloid in the blood. High levels of beta-amyloid have been associated with dementia and Alzheimer’s disease, according to “6 Foods to Help Keep Your Brain Healthy and Sharp, According to Nutrition Experts,” by Kristen Nunez on the RealSimple website. Oily fish can be barbecued, baked, or grilled and served with a side of salad or other leafy greens. Most can be added to a salad and are delicious when smoked.

Dark Chocolate
For chocolate lovers, it’s always heartening to discover that dark chocolate is good for us. Just be sure its cacao content is at least 70 percent. Dark chocolate stimulates serotonin production, which regulates our moods. Serotonin helps us feel better, so we shouldn’t feel guilty when we enjoy a little of the treat. “A little” is key here, as consuming too much increases the level of sugar in our bodies. Bars of dark chocolate are available almost everywhere, and dark chocolate chips for baking are also easy to come by.

Seeds and Nuts
Like oily fish, seeds and nuts are high in omega-3 fatty acids, which we have already established are good for our brains. Another benefit of omega-3 fatty acids is that they assist in building cells to maintain normal brain function, according to the article, 15 “Brain Foods” that May Help Preserve Your Memory on the UnityPoint website. Because we don’t produce our own, we have to eat foods that contain them. Seeds and nuts can be eaten as they are or added to recipes, cereals, and granola. Seeds like flax seeds and pumpkin seeds can also be blended into our morning smoothies.

Lean Red Meats
Top sirloin steak, top loin steak, eye of round roast and steak, and round tip roast and steak are examples of lean red meats. The USDA defines a lean cut of beef as a 3.5-ounce serving that contains less than 10 grams of total fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol.  Lean red meats are high in iron, which assists blood cells in carrying oxygen to all parts of the body, including the brain. This helps us maintain our attention and our ability to concentrate. Lean red meats are excellent grilled, barbecued, roasted, and included in stews and soups.

Just like the rest of our body, our brains need specific foods to power them up and keep them that way. With all the delicious varieties to choose from, we can enjoy feeding our brains so that they continue to work for us with every meal of every day.