What foods improve brain health?

For brain health, Andrew Huberman suggests various foods enriched with key nutrients:

1. Berries: Anthocyanins in blueberries, blackberries, and other dark-colored berries support brain function by potentially reducing inflammation or other modulatory effects. These compounds may directly impact neurons or their functioning indirectly by altering inflammation levels 1.

2. Hydration and Electrolytes: Adequate water intake and balanced electrolytes (sodium, magnesium, potassium) are crucial since much of the brain is water. These elements help nerve cells function and communicate 2.

3. Omega-3 Fatty Acids: Foods high in EPA (e.g., fish like mackerel and salmon) are important for cognitive function and mood regulation. Omega-3s could lower the dosage of antidepressants needed when supplemented alongside medication 3.

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     Brain-Boosting Berries

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     Brain Function Essentials

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     Omega-3 Benefits

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     Boosting Serotonin Naturally

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     Enhancing Brain Function

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     Brain-Boosting Foods

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4. Tryptophan-Rich Foods: Consuming foods high in tryptophan (like turkey, milk, oats, cheese, nuts, seeds, and certain fruits) can increase serotonin levels, potentially improving mood and overall well-being 4.

5. Glutamine: Found in protein-rich foods (e.g., beef, chicken, fish, dairy, eggs, and vegetables like beans and spinach). Glutamine might support cognitive functions and help reduce sugar cravings by signaling satiation to the brain 5.

6. Phosphatidylserine: Found in meats and fish, phosphatidylserine supports neuronal function and may help reduce cognitive decline. It is also naturally occurring in cabbage and can be supplemented 6.

These foods not only contribute to the immediate functioning of the brain but are also beneficial for long-term brain health.