The brain only makes up 2% of an adult’s body weight, but it consumes nearly 20% of the body’s energy. With that in mind, it only makes sense that keeping your body properly fueled is a key component of brain health and wellness.
To learn more about brain-boosting foods, we sought advice from Sesame registered dietitian nutritionist Brittany Bettingen MS, RDN on how to improve cognitive function, like memory and focus, through diet modifications.
Bettingen, who also holds her Master’s Degree in Nutrition Science, is a functional medicine provider who uses a holistic approach to connect diet and brain health.
Check out the interview below for her recommendations on what to eat (and what to avoid) to keep your brain happy and healthy.
Q: What is functional medicine, and how can it help improve mental health and cognition?
A: “Functional medicine providers really look at the root cause of what’s going on with patients,” says Bettingen. “They incorporate more integrative observations and testing about what might be causing health ailments, whether it’s poor nutrition, allergies, food sensitivities, heavy metals, environmental toxins or a gut pathogen.”
She notes that the food that you eat can actually directly impact your cognitive health and mental health, so a healthy diet with brain-boosting foods is very important.
“One of the big focuses of functional medicine ties into focusing on your microbiome and your gut health, because a lot of disease starts in the gut,” says Bettingen. “When the gut barrier is disrupted and the microbiome is imbalanced, it can start to create a situation in which it can cause a variety of health issues.”
This is because the gut microbiome, which consists of trillions of microorganisms living in the gastrointestinal tract, is directly linked to brain function.
Stress, anxiety, depression and other emotional states can disrupt the gut microbiome balance, leading to changes in gut function, and vice versa: gut disturbances can send distress signals to the brain, potentially triggering mood changes.
In other words, your mental health can impact your gut function, and your gut function can impact your mental health and well-being.
Q: Are there any foods or diets that you recommend to help improve attention span, brain fog or focus? If so, what are they?
A: “Nutrition plays a huge role in how we feel mentally, how clear our thinking is, and how sharp our focus is,” says Bettingen. Her top food picks for improved attention span and focus? Antioxidant-rich foods, such as berries and green tea.
“Foods that are high in antioxidants and high in vitamin c are great for improving brain health, so most of the berry family is a good choice there,” she says. “I’m also a big proponent of matcha, which also has the amino acid l-theanine in it. L-theanine promotes a focused attention span without the jitters that you often get with coffee, so I often recommend green tea or matcha as an alternative to coffee.”
Bettingen also points to turmeric as a great option for improving both cognitive and mental health due to its anti-inflammatory properties. In fact, a number of recent studies and clinical trials have found that curcumin (a substance found in turmeric) has been shown to alleviate depressive symptoms. Curcumin also appears to improve oxidative stress, which may play a role in depression.
“The research shows a correlation between inflammation in the brain and depression,” she says, “so depression may not necessarily be just a neurotransmitter imbalance. There could be an inflammation-based issue going on that could be exacerbating symptoms of depression. So when you’re able to address the inflammation through the food choices that you make, you may be able to help relieve some depression symptoms.”
Q. Are there any foods or diets that you suggest for memory improvement? If so, what are they?
A: While Bettingen suggests berries and other antioxidant-rich foods for improved cognition, she says that blueberries in particular have shown promising results in a number of studies on cognitive function.
“There’s a compound in blueberries called pterostilbene, which is a super high-antioxidant nutrient that they believe to be correlated with improved memory and cognition,” she says. One recent study found that pterostilbene prevented diabetes-induced cognitive impairment and neurodegeneration, lowered blood sugar levels, and reduced inflammation in the gut and brain when given to diabetic rats.
Bettingen also recommends foods that are rich in omega-3 fatty acids, like fish (salmon and sardines in particular) and plant-based sources, such as walnuts.
Foods that are rich in choline are also helpful for brain health, since your brain and nervous system need it to regulate memory, mood and other functions. Eggs are rich in choline, as are fish and shiitake mushrooms.
Q: What kind of foods do you recommend to patients who are struggling to get a good night's sleep or who are dealing with chronic fatigue?
A: “Many people don’t get enough magnesium in their diets these days, which can really help with stress relief and improving sleep quality,” says Bettingen.
Foods rich in magnesium include nuts, seeds, avocados, broccoli, and even dark chocolate. Leafy vegetables (like spinach, beet greens, and kale) are also good sources of magnesium, as are whole grains such as rolled oats and brown rice.
Bettingen also adds that the term “chronic fatigue” can be somewhat of a catch-all diagnosis because it doesn’t necessarily address the root cause of the exhaustion. However, she does have several tips for improving drowsiness or weariness.
“I tell patients to make sure they’re getting enough protein throughout the day, not skipping breakfast, and focusing on blood sugar management, which can be helpful for maintaining steady energy levels,” she says. “Some of the ways to manage blood sugar are cutting back on refined carbs and added sugars, and getting enough protein and fiber.”
In addition to improving magnesium intake, Bettingen recommends considering herbs and teas that act on the GABA neurotransmitter. “Increasing GABA levels can help not only with sleep quality but also with reducing stress,” she says. “Some herbs that do that are valerian and passion flower.”
Q: Are there any foods that you tell your patients to avoid in order to improve brain health? If so, can you elaborate a bit on the science behind avoiding those foods?
A: Avoiding sugar and high levels of saturated fats is one of Bettingen’s main recommendations for preventing cognitive decline.
“Excess sugar causes inflammation, so that can absolutely impact mental health and brain function,” says Bettingen. Additionally, some recent studies suggest that high sugar intake is associated with an increased risk of developing Alzheimer's disease. This means that processed foods with refined sugars and saturated fats are best avoided or eaten in moderation.
Instead, recommends an anti-inflammatory diet for brain health. “That means removing more refined ingredients and adding in more nutrient-dense ingredients such as omega-3-rich foods, high-quality animal protein and veggies,” she says.
She adds that many of her patients who are experiencing brain fog have seen improvement by reducing or cutting out their gluten intake. “A lot of people think they don’t have a problem with gluten, but I can’t tell you how many times I’ve had people remove it for just a month to give it a shot, and then notice benefits as a result,” she says. “I don't think gluten should be ignored as a potential culprit for someone who’s having consistent lethality or brain fog, especially if those symptoms occur after consuming a gluten-heavy meal.”
Q. What are tips for improving energy and fueling your brain?
A: “A lot of people are dehydrated and do not drink enough water and high-quality electrolytes,” says Bettingen. “Proper hydration can make a big difference, and people often underestimate that. I’m not talking about Gatorade and Propel electrolytes. I’m talking about something that has a good mix of sodium and potassium and magnesium and doesn't have a lot of added sugar.”
She adds that proper electrolyte intake and hydration can be especially effective in the afternoon. “A lot of patients want to reach for another caffeinated beverage during that time, but if they just try a little bit of electrolytes in water, it can actually help improve energy levels,” she says.
How Sesame can help
Getting professional help with your nutrition can help you set realistic health goals and create a sustainable plan to meet those goals.
If you’re looking for guidance, Sesame offers convenient and affordable video nutrition consults so you can get the help you need from the comfort of your own home. Your provider can answer questions you have about nutrition and brain health while giving you the support you need to move forward with your nutrition.
