Fish

Doctor Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, explains that fatty fish are a great source of essential omega-3 fatty acids, especially DHA and EPA. These are key components of nerve cell membranes and play a vital role in signal transmission between brain cells. Eating fatty fish at least twice a week can help maintain good memory and reduce the risk of cognitive decline compared to eating it less frequently. Omega-3s also have anti-inflammatory properties, support mood regulation, and may reduce the risk of depression.

Fatty fish are rich in omega-3s, which are beneficial for the brain. Photo: Dinh Dieu

Eggs

Eggs are a good source of choline, a precursor to acetylcholine, a neurotransmitter essential for learning and memory. The vitamin B12 and folate in eggs help maintain the structure of nerve cells.

Nuts and seeds

Walnuts, almonds, pumpkin seeds, and chia seeds are packed with vitamin E, which protects nerve cells from damage caused by free radicals. Regularly consuming these can improve cognitive function. They also provide magnesium and zinc, two minerals crucial for nerve transmission.

Leafy green vegetables

Spinach, kale, and broccoli are rich in vitamin K, which is involved in the synthesis of sphingolipids, a structural component of the brain. These vegetables also contain folate, which supports cell division and maintains normal nerve function.

Berries

Berries like blueberries, strawberries, and raspberries contain anthocyanins, plant compounds that can cross the blood-brain barrier and improve signaling between nerve cells. Regularly including berries in your diet can boost short-term memory and enhance learning. They also have a low glycemic index, making them suitable for those who need to manage their blood sugar and reduce chronic inflammation.

Dark chocolate

Dark chocolate (70% cacao or higher) contains flavonoids, caffeine, and antioxidants that can increase blood flow to the brain, improving alertness and promoting a more positive mood. However, choose options with low sugar content and avoid those combined with milk for optimal benefits.

Olive oil

Extra virgin olive oil supports brain health thanks to its high content of monounsaturated fatty acids and polyphenols. The Mediterranean diet, which emphasizes olive oil, fatty fish, and vegetables, offers significant benefits for both brain and heart health.

Doctor Tien adds that adequate sleep, regular exercise, stress management, and maintaining cognitive flexibility through activities like reading, memorization, or problem-solving also contribute to optimal brain health. These practices can strengthen neural connections and slow down brain aging. Individuals experiencing unusual symptoms such as memory loss, headaches, persistent insomnia, or nervous exhaustion should seek medical attention promptly.

Depending on the case, doctors may recommend electroencephalograms (EEGs), CT scans, or sleep studies to diagnose related conditions. Regularly supplementing with natural extracts like blueberry and ginkgo biloba can also support brain health by increasing blood flow to the brain, nourishing, and protecting nerve cells.

Dinh Dieu