1. Omega-3 fatty acids
Omega-3 fatty acids are found in foods that include fatty fish, flaxseeds, chia seeds, walnuts, and algae oils. They also contain essential oils that improve insulin sensitivity, reduce inflammation, and improve sensory function," said Drs. Hyman. If high levels of inflammation occur over a long period of time, it can lead to chronic diseases, including dementia. That is why it is so important to eat foods that prevent inflammation — including high in this ingredient.
"The brain is 60-70 percent fat," William Sears, MD, author of Omega-3 Effect, previously told Well + Good. He adds that omega-3 fats are very important for brain health and that in addition to helping maintain mental function, these fats are also linked to reducing stress and anxiety.
2. B vitamins
Drs. Hyman claims that B vitamins are in the fourth major component of his healthy brain because they help to produce brain neurotransmitters, which are cells that express cells produced by neurons. They are basically the body's chemical messengers, which help the brain to communicate with other neurons throughout the body. Drs. Hyman says that B vitamins are also key to energy production, so if you feel lazy, you may not be getting enough.
There are different types of B vitamins, and other foods that are different include brown rice, black beans, milk, eggs, fish, and fatty meats.
3. Magnesium
"Magnesium is very good for brain health, hormones, and air," said Drs. Hyman. One reason for this is because it helps to support night rest (the key to brain health). "[Magnesium helps] the higher functions of our brain to function more efficiently, allows us to think logically and flexibly, to control our emotions, and to make sound decisions," neuroscientist Tara Swart, MD, previously told Well + Good.
Do you want to increase your intake? Spinach, almonds, dark chocolate, peanut butter, edamame, black beans, potatoes, and bananas are all good sources of magnesium.
4. Probiotics
Anything that benefits the intestines is also good for the brain, so it is not surprising that probiotics (also known as good intestinal bacteria) are one of the components of brain health. Hyman wants everyone to know. Data published in the journal Nature Microbiology in 2019 found the first evidence linking low levels of certain intestinal infections with depression. In addition, research published in the International Journal of Neuropsychopharmacology has shown that the administration of probiotics in a group of older people improves their mental performance. Foods high in probiotics include yogurt, tempeh, miso, kimchi, and sauerkraut.