12 Superfoods To Boost Your Brain And A Better Mental Function

4. Nuts and seeds

Mixed nuts and seeds on wooden spoon over table, including pine nuts, almonds, pistachios, and cashews.

Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants. A study found that a higher overall nut intake was linked to better brain function in older age. Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age. A review found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.

The nuts and seeds with the highest amounts of vitamin E include:

  • sunflower seeds
  • almonds
  • hazelnuts

Fully exploring vitamin E’s effects on the brain will require further research.

5. Whole grains

Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin.

Whole-grain foods include:

  • brown rice
  • barley
  • bulgur wheat
  • oatmeal
  • whole-grain bread
  • whole-grain pasta

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