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Boosting Brain Health: A Guide to Eating for Cognitive Enhancement

Maintaining a healthy brain is essential for overall health and well-being. It controls important functions such as movement, sensation, thought, emotion, and memory, and plays a role in cognitive abilities and reducing the risk of neurological disorders.[0] So what does research suggest about boosting brain health?

Brain health refers to the ability to remember, reason, and think. It is important for improving the overall quality of life, regulating emotions and cognitive function, and maintaining physical structure such as size and density of various brain regions.[1] To support a healthy brain, there are a few practices that individuals can focus on.

A healthy diet is key for brain health. Eating a variety of fruits, vegetables, nuts and seeds, legumes, whole grains, fish, poultry and healthy fats can provide essential nutrients to boost brain health. Focusing on a plant-forward diet is the best way to eat with brain health in mind. According to numerous studies, these foods are linked to benefitting brain health, while foods such as refined sugars and processed foods can lead to cognitive decline and higher risk of dementia.[2]

Nutritionist Irene Lezcano of suggests a brain-friendly diet should include proteins, healthy fats, legumes, vegetables, greens, and water. Staying hydrated is essential for brain health. By focusing on a healthy diet, individuals can support cognitive enhancement and healthy brain function.

0. “Top 8 Best Memory Supplements: Most Effective Memory Support Brain Pills” The Times of Israel, 8 Mar. 2023,

1. “What is brain health? How do you boost it?” Sportskeeda, 11 Mar. 2023,

2. “This Is the #1 Best Food for Brain Health, According to a Neurologist and Dietitian” KPVI News 6, 10 Mar. 2023,

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