EAT BRILLIANTLY!

Add these staples to your diet to help fuel and fortify your command center.

- KIRSTEN NUNEZ

SOME OF BRAIN AGING is beyond our control, but there are still a lot of things you can do to keep your brain as healthy as possible throughout your life and reduce your risk of developing neurodegenerative conditions such as Alzheimer's or Parkinson's disease. You can cultivate basic healthy habits including getting regular exercise, but one of your best bets for keeping your brain sharp is to focus on nutrition. After all, like any well-oiled machine, the brain requires proper fuel (translation: nutrients) to work optimally, according to Jonathan Purtell, RD, a registered dietitian at Lenox Hill Hospital in New York City.

The brain works around the clock without taking a break. In addition to regulating cognitive functions (like memory and learning), it's also in charge of essential processes including breathing, movement, and temperature control, just to name a few. Eating foods healthy for the brain can help support these functions, providing the right conditions for your brain to thrive.

Brain-Food Basics 

But what does a brain-friendly diet look like, exactly? In general, it involves eating a mix of fresh, whole foods such as fruits, vegetables, whole grains, and lean proteins. These foods deliver essential nutrients for brain health, including omega-3 fatty acids, antioxidants, and vitamins A, C, and K, says Casey Kelley, MD, founder and medical director of Case Integrative Health, an integrative and functional medicine practice based in Chicago.

Nutrition for brain health is also about what you avoid. Your brain will thank you if you limit processed foods, which can be high in saturated and trans fats, and added salt and sugar-i.e., nutrients that thwart brain health via inflammation and oxidative stress. Thankfully, to make things easier, these guidelines apply to both brain and body health as a whole.