In today’s fast-paced world, maintaining optimal brain health and function is crucial for overall well-being. What you consume can have a significant impact on cognitive function, memory, and even the risk of developing neurodegenerative diseases. Various nutrients like antioxidants, polyphenols, and amino acids play a vital role in protecting the brain by enhancing blood flow, reducing inflammation, and safeguarding brain cells from damage. While a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is key, certain beverages can also aid in boosting brain function.
What Your Brain Needs to Function
To operate at its best, the brain requires a mix of nutrients, vitamins, and antioxidants. Key components that support brain health include:
- Antioxidants: Help protect brain cells from free radicals and oxidative stress.
- Polyphenols: Known for their anti-inflammatory and neuroprotective properties.
- Amino Acids: Building blocks of neurotransmitters that aid in cognitive function.
- Vitamins and Minerals: Essential for maintaining brain health and proper functioning.
16 Drinks to Boost Your Brain Function
According to dietitians, boosting your brain function is as easy as sipping on any of these tasty beverages. Maybe some of them you already drink, maybe some you could give a try. Either way, your brain and body will thank you.
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1. Green Tea
Green tea contains a combination of L-theanine and caffeine, which have been shown to improve memory, attention, and reduce anxiety. The synergistic effect of these compounds enhances mental performance and alertness.
2. Kombucha
Rich in polyphenols and probiotics, kombucha helps reduce inflammation, support gut health, and may enhance cognitive function. The gut-brain axis connection highlights the influence of gut health on brain health. You can make your own kombucha or buy it in the store. Look for brands that do not add sugar after the fermentation process. You can usually tell by reading the ingredient list and checking the sugar content, which should only be a few grams, always less than 10.
3. Orange Juice
Loaded with vitamin C, thiamin, and flavonoids like hesperidin, orange juice can contribute to cognitive health by providing essential nutrients and antioxidants that protect brain cells. In fact, a recent study found that while drinking artificially sweetened drinks regularly increases dementia risk, drinking one to two cups a day of natural juices, such as orange juice, actually lowers it.
4. Pomegranate Juice
Known for its antioxidant properties, pomegranate juice contains polyphenols that have been linked to improved memory and cognition, making it beneficial for brain function. As we have already discussed, polyphenols in general seem to have a protective effect on the brain. Drinking pomegranate juice gives a concentrated dose of these, even as compared to eating pomegranate seeds.
“We even have some evidence now that it stimulates the growth of new neurons in the brain,” said Dr. Richard Hartman, Loma Linda University Professor of Psychology. “I don’t want to make the case that this is a cure for Alzheimer’s disease or a cure for memory loss. It’s part of the whole, you know, healthy lifestyle.”
5. Dairy Milk
A rich source of protein, calcium, vitamins B12 and D, zinc, and selenium, dairy milk supports brain health by promoting nerve cell protection, enhancing cognitive function, and aiding memory formation.
“When it comes down to a nutrient bang for your buck, milk excels, providing so many nutrients for an affordable price,” says Amy Goodson, MS, RD, CSSD, LD. “For example, it contains 13 essential nutrients including calcium, vitamin D, potassium, B vitamins, and more! It even contains selenium, which is a strong antioxidant.”
6. Coffee
With its caffeine content, coffee can enhance brain activity, improve mood, and boost cognitive abilities like memory and alertness. Long-term coffee consumption may also offer protection against neurodegenerative diseases. This includes Alzheimer’s and dementia. It goes without saying, there is a healthy limit to caffeine consumption. Typically it is suggested to not exceed more than two or three cups of coffee per day. You should also be mindful of other things you may be consuming that contain caffeine, including green tea and dark chocolate.
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7. Beetroot Juice
Beetroot juice, packed with nitrates, promotes nitric oxide production in the blood, improving circulation and enhancing cognitive function through better oxygen delivery to the brain. It has also been found to be a natural athletic performance enhancer, also do to the nitric oxide quantity. Just be careful how much you consume or you may turn your urine an alarming red color.
8. Kefir
Containing gut-friendly probiotics, kefir helps balance the gut microbiome, positively impacting mental well-being and potentially improving memory and cognitive performance. Studies support its role in reducing the risk of psychological disorders.
9. Ginseng Tea
Used for centuries in traditional medicine, ginseng tea improves stamina, concentration, and memory. Regular consumption may enhance cognitive function and contribute to overall well-being. There is some evidence to suggest that it can improve your brain’s plasticity, improving overall function and mental wellbeing.
10. Green Juice
High in vitamins, minerals, and antioxidants, green juice supports brain health and well-being by providing essential nutrients that help delay cognitive decline and protect against damaging cells. Green juice refers to juicing green vegetables, such as spinach, kale, and any other green-colored veggies. If juice isn’t really your thing, don’t worry. Even just the consumption of green vegetables has been shown to achieve brain protecting and boosting results. This means consume them as you like (smoothies, salads, cooked into meals), just be sure to consume them every day.
11. Grape Juice
No, not wine. Actual concord grape juice! Rich in flavonoids, grape juice helps decrease brain inflammation, strengthen brain cell connections, and enhance cognitive function, making it a beneficial beverage for older adults. Again, be aware of store-bought juices. These are often made from concentrate and contain plenty of added sugars and other unwanted ingredients. Look for 100% pure concord grape juice, not from concentrate.
12. Cocoa Beverages
A hot cup of cocoa isn’t just cozy and delicious, it’s also good for your brain. Containing beneficial polyphenols, cocoa can improve cognition and memory by enhancing blood flow to the brain and supporting cognitive processing.
“Typically, the darker the better,” said Dr. Deepak L. Bhatt, director of Mount Sinai Fuster Heart Hospital in New York City. “At least 70% so you’re sure you’re getting the benefits.”
Read More: 11 Best Foods to Boost Your Brain and Memory
13. Golden Milk
Turmeric, aka curcuma, a key ingredient in golden milk, offers antioxidant and anti-inflammatory properties that may protect against neurodegenerative diseases and promote brain health. You can make it into a warm, milky, spiced beverage called golden milk. You can either chop up fresh turmeric or use a high quality turmeric powder. You then heat the turmeric in a pot with any milk or milk alternative of your choice, and add in cinnamon sticks and other spices. When it is hot and a beautiful golden color, strain the mixture into a mug. You may wish to sweeten it ever so slightly with a bit of honey or maple syrup.
“Golden Milk is a wonderful traditional aid for sleep that I often make myself,” says Cara Marrs, who has been working as an RDN since 2008. “Golden milk is typically made with turmeric, ginger, black peppercorns, cardamom and cinnamon sticks, and your choice of warm milk, whether that be dairy milk or non-dairy.
14. Water
Water is essential for all of our body’s functions, and the brain is no exception. Dehydration can significantly impact cognitive abilities, so staying hydrated with water is crucial for optimal brain function, memory, and overall well-being. Try to drink 8 cups of water per day, as well as eat a diet with plenty of fresh fruits and vegetables, for optimal water consumption.
15. Berry Smoothies
Berries are rich in antioxidants and nutrients that support brain health, delay cognitive decline, and safeguard against neurodegenerative diseases. Berries include raspberries, blueberries, blackberries, strawberries, and the like. The best part about smoothies is that you can put many of the previously mentioned brain-boosters in them. This includes dairy milk, greens, pure fruit juices, cocoa, and more.
16. Lion’s Mane Mushroom Tea
Lion’s mane mushroom tea is a natural nootropic that can improve cognitive function, memory, and overall brain health. It contains compounds called erinacines and hericenones that have been shown to stimulate the production of nerve growth factor (NGF) in the brain. NGF is a protein that plays an important role in the development and maintenance of healthy neurons.
Cheers to Your Brain Health
Incorporating these brain-boosting beverages into your daily routine, along with a well-rounded diet, can help support cognitive function, memory, and overall brain health. By providing essential nutrients, antioxidants, and beneficial compounds, these drinks offer a tasty and effective way to nourish your brain and enhance mental well-being. Remember, a healthy brain leads to a sharper mind and a more vibrant life.