A healthy lifestyle has been linked by numerous studies to a healthy brain. According to a 2020 study of almost 3,000 older adults, regular exercise, not smoking or drinking, and engaging in mentally stimulating activities help slow down cognitive decline considerably. [1] A high-quality diet such as the MIND diet, which prioritizes nutrient-dense, plant-based whole foods, was also identified as a key difference maker.
Research published over the last decade has focused on nutrition and how it impacts brain health and function. Several human studies have reported considerable brain benefits, including a lower risk of cognitive impairment, with sufficient intake of specific nutrients present in well-balanced diets. Most notably, B vitamins, flavonoids, vitamins A, C, D, E and K, choline, selenium and healthy fats like omega-3 (DHA and EPA) and omega-9 (oleic acid) fatty acids show the greatest influence on brain health and function. [2]
Adults who prioritize eating a variety of fresh fruits and vegetables, legumes, nuts, whole grains and fatty fish tend to meet their daily requirements for these brain nutrients consistently. Consequently, they also have much healthier and younger brains compared to those who regularly eat unhealthy diets of sugary, fatty and salty processed foods. [3] This connection has convinced researchers of the importance of optimal nutrition in ensuring cognitive health as people age.
8 Superfood Sources of Nutritional Brain Support*
The road to a healthier, sharper brain at any age starts with the right food choices. To help you get the nutritional support your brain needs, here are some of the best superfoods to add to your diet: [4]
Organic broccoli sprouts*
When it comes to brain foods, broccoli sprouts are highly recommended. These germinated seeds of the broccoli plant provide more nutrition than their mature counterpart and are a rich source of sulforaphane, a powerful protective compound that’s been shown to support brain health.
According to a study published in the journal Nutrients, sulforaphane can cross the blood-brain barrier – a semipermeable membrane that acts as the brain’s biological shield – allowing it to exert its beneficial effects directly on the brain. [5]
A study published in PNAS also found that sulforaphane supports healthy brain levels of glutathione, the main antioxidant that protects brain cells from oxidative damage. [6] Oxidative stress is the primary driver of cognitive deficits and accelerates brain aging. [7]
Other brain nutrients: Vitamins A, B9, C and K, magnesium, selenium and various antioxidants like carotenoids and chlorophyll [8]
Easily add organic broccoli sprouts to your daily routine with Health Ranger Select Organic Broccoli Sprout Powder and Health Ranger Select Broccoli Sprouts - 60 capsules - with Organic Broccoli Sprout Powder. Made from high-quality broccoli sprouts carefully grown under strict organic standards, our Organic Broccoli Sprout Capsules and Powder deliver an abundance of brain nutrients, including guaranteed levels of sulforaphane and its precursor glucoraphanin to help you maintain optimal cognitive health.
Organic berries*
Because of the brain’s high energy demand and oxygen consumption, it is especially vulnerable to oxidative stress. [9] This is why it greatly benefits from high intake of antioxidants. Organic berries, with their rich vibrant hues, contain an abundance of antioxidant pigments, such as anthocyanidins, anthocyanins and carotenoids, that can support your brain’s natural antioxidant defenses.
Like sulforaphane, anthocyanins – the primary pigments in berries – are able to cross the blood-brain barrier, working together with major antioxidant enzymes to protect the brain from oxidative stress. This protection goes a long way toward keeping the mind sharp, as reported by multiple studies involving older adults. [10]
Other brain nutrients: Vitamins C, E and K, folate, magnesium and antioxidant polyphenols [11]
Incorporate brain-healthy organic berries into your favorite drinks and recipes with Health Ranger Select Organic Super C Berry Blend. Our Super C Berry Blend combines the nutritional benefits of eight powerful superfruits, namely, organic baobab, strawberries, raspberries, blueberries, tart cherries, elderberries and cranberries, in a convenient powder form. Nourish your brain while fortifying your natural antioxidant defenses with the unmatched power of organic berries!
For even better brain support, try our Groovy Bee® Collagen Peptides - Hydrolyzed Type I and III Collagen 10oz (283g) + Organic Super C Berry Blend 5oz (141g) Combo Pack. This potent combo pairs antioxidant-rich organic berries with hydrolyzed collagen, which delivers high amounts of the amino acid, glycine. Glycine is an important chemical for brain cells and serves as a building block for the master antioxidant, glutathione. [12] The brain benefits of regular hydrolyzed collagen intake are well-documented in human studies. [13]
For blueberry lovers, the Health Ranger Store also offers Health Ranger Select Freeze-Dried Organic Whole Blueberries. An excellent healthy snack you can enjoy all year round, our premium organic blueberries contain high levels of anthocyanins and vitamin C, as well as a variety of essential nutrients your brain needs. Designed for long-term storage, they are also available in storable #10 cans.
Organic beet juice*
Colorful beets are a rich source of betalains, antioxidant pigments that help neutralize free radicals and combat oxidative stress. [14] Beets are also a natural source of uridine, a precursor of phosphatidylcholine which helps build brain cell membranes and serves as the body’s main reserve for choline. [15] Choline is a key nutrient that supports many brain-related processes. [16]
In addition, beets contain betaine, an amino acid derivative with proven brain support properties. [17]
Other brain nutrients: Vitamin C, folate, iron, magnesium and phenolic acids (antioxidants) [18]
One of the world's healthiest vegetables, organic beets are loaded with vitamins, minerals and antioxidants that are good for the brain. Groovy Bee® Organic Freeze-Dried Beet Juice Powder from the Health Ranger Store is made from fresh beets grown under strict organic standards by our trusted suppliers. Because it is entirely water-soluble, our premium organic beet juice powder can easily be added to shakes, smoothies, juices and other beverages for a flavorful nutritional and brain-supporting upgrade.
Organic nuts*
Studies rank nuts high on the list of best foods for brain power because they contain plenty of important brain nutrients, including plant-based omega-3s, magnesium, selenium, B vitamins and vitamins E and K. [19] They are also an excellent source of antioxidants that are crucial for supporting your brain’s natural defenses. [20] According to a study published in the journal Advances in Nutrition, a healthy diet that includes nuts like almonds, hazelnuts, macadamia nuts, pistachios, walnuts, pecans, pine nuts, Brazil nuts, cashews and peanuts provides brain benefits for both young and older adults. [21]
For some of the cleanest organic nuts on the market, check out Health Ranger Select Organic Almonds and Health Ranger Select Organic Raw Cashews (Whole & Pieces). Carefully grown under strict organic standards by trusted growers, our premium Organic Nuts are not exposed to radiation, fumigation or toxic chemicals. Whether consumed as snacks or added to recipes, our Organic Almonds and Raw Cashews can easily boost your intake of plant protein, healthy fats, antioxidants and other important brain nutrients.
Organic seeds*
Like nuts, organic seeds are excellent sources of plant-based brain nutrients, particularly the omega-3 alpha-linolenic acid (ALA). ALA is converted by the body to the essential omega-3, DHA, which serves as a structural component of brain cell membranes. [22] According to a study published in the journal Nutrients, high intake of ALA supports the brain by ensuring it does not run out of DHA, a crucial nutrient for blood-brain barrier integrity. [23]
Other brain nutrients: Vitamins B1, B6, B9 and E, magnesium, selenium and antioxidant lignans [24]
Enjoy excellent brain support with Health Ranger Select Organic Brown Flaxseed. One of the richest sources of plant-based omega-3s, Organic Brown Flaxseed can be added to yogurt, smoothies and baked goods; incorporated into meat or vegetable patties; or used as an egg substitute (ground then whisked with water). To ensure your safety, we source our premium flaxseed only from carefully selected growers and test each production lot for heavy metals.
Organic lion's mane mushroom*
Lion’s mane is a functional mushroom that has long been valued for its natural ability to support mental clarity. A staple of Traditional Chinese Medicine, lion’s mane mushroom’s benefits are credited to three bioactive components, namely, beta-glucans, erinacines and hericenones. Erinacines and hericenones, in particular, have been linked to the presence of brain proteins involved in the maintenance of healthy brain cells. [25]
Other brain nutrients: Vitamins B1, B2, B3, B5, B6 and D precursors (e.g., ergosterol), selenium and phenolic compounds with antioxidant activities [26]
Get only the best nutritional support for your brain with Health Ranger Select Lion's Mane Mushroom Capsules 60 Caps (500mg Each). Made from clean organic lion's mane powder, our premium Lion's Mane Mushroom Capsules contain a unique combination of polysaccharides, antioxidants, essential brain nutrients and 32 bioactive compounds that support optimal wellness. Each 2-capsule serving delivers 1,000 mg of pure organic lion's mane mushroom powder.
Ahiflower seed oil*
Considered one of the best fish oil alternatives for vegans, ahiflower seed oil “delivers the richest overall balance of [plant-based] omega-3 and omega-6 fatty acids in an optimal 4:1 ratio.” [27] In addition to ALA, ahiflower seed oil provides a unique plant-based omega-3 known as stearidonic acid (SDA), which the body converts into EPA. [28] EPA is another essential omega-3 that’s widely recognized for its brain supporting benefits. [29]
Other brain nutrients: Omega-9 in the form of oleic acid
Easily boost your intake of brain-supporting omega fatty acids with Groovy Bee® Ahiflower Oil 90 Softgels - Plant-Based Omega 3-6-9. This premium supplement delivers a well-balanced combination of plant-based omega-3, omega-6 and omega-9 fatty acids without the risk of mercury or microplastic contamination. Our Ahiflower Oil Softgels are sustainably sourced from trusted growers using our Crop Assured 365® proprietary process of identity preservation to ensure that you get the highest quality and potency you deserve.
Bacopa monnieri*
A well-known Ayurvedic herb, bacopa is widely celebrated for its natural nootropic properties, which have been reported by numerous studies. Bacopa’s main active compounds, the bacosides, have been shown to work alongside various antioxidants, such as glycosides, alkaloids, saponins and flavonoids, to support mental clarity and focus as well as a positive mood. [30] Thanks to its abundance of antioxidants, bacopa also provides additional protection against oxidative damage for your brain cells.
Experience the remarkable brain benefits of bacopa with Groovy Bee® Mag+ Brain Boost Nootropic (Magtein + Bacopa for Cognitive Performance) 60 Capsules (550mg Each). Specially formulated for supporting optimal health and mental clarity, this premium dietary supplement combines organic bacopa extract with magnesium L-threonate (magtein), another excellent and highly bioavailable natural nootropic, to give your brain the additional support it needs. Simply take two capsules a day, ideally one in the morning and one at night, to help support brain health.
All Health Ranger Store products mentioned above are non-GMO, lab-verified for purity, and extensively lab tested for glyphosate, heavy metals and microbiology for your safety.
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References:
[9] https://pmc.ncbi.nlm.nih.gov
[10] https://www.news-medical.net
[11] https://www.sanitarium.com
[12] https://www.mdpi.com
[13] https://www.mdpi.com
[14] https://www.mdpi.com
[15] https://www.ucihealth.org
[16] https://www.mdpi.com
[17] https://onlinelibrary.wiley.com
[18] https://www.medicalnewstoday.com
[19] https://www.mdpi.com
[20] https://www.sciencedirect.com
[21] https://www.sciencedirect.com
[22] https://www.mdpi.com
[23] https://www.mdpi.com
[24] https://www.verywellfit.com
[25] https://www.frontiersin.org
[26] https://www.mdpi.com
[27] https://pmc.ncbi.nlm.nih.gov
[28] https://www.supplysidesj.com
[29] https://www.mdpi.com
