Health and Me

Supriya Ramesh

Think You Cannot Grow Brain Cells In Adulthood? These 7 Foods Say Otherwise, According to a Harvard Doctor

Credits: Canva

For years, we were told that growing new brain cells in adulthood was impossible. Once the brain matured, that was it. No going back, and that you will only slowly lose memory. But science has proven otherwise. Research shows that we can actually and do grow new brain cells even into old age. But do you know what really stimulates brain cell growth? The protein is called BDNF or brain-derived neurotrophic factors. And according to Dr. Terry Shintani, a Harvard-trained physician and nutritionist, this magical protein helps existing brain cells survive and encourages the growth of new ones.

Dr. Shintani lists the top seven foods that could boost brain cell growth and keep memory sharp, meaning these foods can increase BDNF levels naturally.

1. Blueberries

Blueberries are not for the cheesecakes alone. These tiny but mighty fruits are packed with anthocyanins, powerful antioxidants that cross the blood-brain barrier to increase BDNF. Regular munching could mean better memory and slower cognitive ageing.

Unlike the green ones, these red, round grapes have seeds. Known as red globes, the seeds in it should not be stopping you from liking this variety. Red grapes are loaded with resveratrol and help reduce brain inflammation, increase BDNF levels, and may even guard against Alzheimer’s. Snack on them fresh or frozen. And sorry, wine does not count.

Also Read: <a href="https://www.healthandme.com/nutrition/celebrity-nutritionist-shares-2-foods-for-lunch-that-help-avoid-afternoon-slump-article-152370077" data-type="tilCustomLink" target="_blank">Celebrity Nutritionist Shares 2 Foods For Lunch That Help Avoid Afternoon Slump</a>

3. Green Tea

A glass of green tea is not only for your aesthetic Instagram feed. Green tea contains EGCG (epigallocatechin gallate), a compound shown to promote the growth of brain cells and enhance connectivity. So sip your way to sharper focus and calm.

Your obsession with a glass of morning latte or espresso should not go in vain. It is worth knowing that a morning cup of coffee brings more than a caffeine kick. It contains chlorogenic acid, which has neuroprotective effects and helps stimulate BDNF production. Just go easy on the sugar.

5. Turmeric

A favourite in every Indian kitchen, turmeric is actually a star! Curcumin, the performing compound in turmeric, has been shown to increase BDNF levels, reduce brain fog, and possibly improve mood. Pair it with black pepper for better absorption and results.

If you are a vegan, vegetarian or meat eater, omega-3 is for all. Found in chia seeds, flaxseeds, and fatty fish like salmon, omega-3s support the structure of brain cells and boost BDNF. They are basically brain fuel wrapped in delicious, oily goodness.

Oh yes, apart from taking care of your heart, a good-quality dark chocolate (70 per cent cacao or more), rich in polyphenols and procyanidins, can protect brain cells and increases BDNF. Yes, chocolate can be medicinal if taken in moderation.

<h2>Why It All Matters</h2>Most people do not realise their daily diet could be doing their brain a massive favour or serious damage. With the right foods, we are not just preserving brain function; we are actually stimulating new growth, even in older adults. This shift in thinking changes how we approach brain ageing. Memory loss does not have to be inevitable. Neurodegenerative diseases like Alzheimer’s may not be entirely preventable, but your odds look a lot better with BDNF-boosting foods in your corner.

Do not rely on just one or two of these brain boosters. The more variety you pack into your daily meals, the better the BDNF production and brain benefit. It is noteworthy that your brain is not stuck in the past, and neither should your diet be. If you thought your neurone count peaked in your twenties, it is time to rewire that idea. 

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For years, we were told that growing new brain cells in adulthood was impossible. Once the brain matured, that was it. No going back, and that you will only slowly lose memory. But science has proven otherwise. Research shows that we can actually and do grow new brain cells even into old age. But do you know what really stimulates brain cell growth? The protein is called BDNF or brain-derived neurotrophic factors. And according to Dr. Terry Shintani, a Harvard-trained physician and nutritionist, this magical protein helps existing brain cells survive and encourages the growth of new ones.Dr. Shintani lists the top seven foods that could boost brain cell growth and keep memory sharp, meaning these foods can increase BDNF levels naturally.1. BlueberriesBlueberries are not for the cheesecakes alone. These tiny but mighty fruits are packed with anthocyanins, powerful antioxidants that cross the blood-brain barrier to increase BDNF. Regular munching could mean better memory and slower cognitive ageing.2. Red GrapesUnlike the green ones, these red, round grapes have seeds. Known as red globes, the seeds in it should not be stopping you from liking this variety. Red grapes are loaded with resveratrol and help reduce brain inflammation, increase BDNF levels, and may even guard against Alzheimer’s. Snack on them fresh or frozen. And sorry, wine does not count.Also Read: Celebrity Nutritionist Shares 2 Foods For Lunch That Help Avoid Afternoon Slump3. Green TeaA glass of green tea is not only for your aesthetic Instagram feed. Green tea contains EGCG (epigallocatechin gallate), a compound shown to promote the growth of brain cells and enhance connectivity. So sip your way to sharper focus and calm.4. CoffeeYour obsession with a glass of morning latte or espresso should not go in vain. It is worth knowing that a morning cup of coffee brings more than a caffeine kick. It contains chlorogenic acid, which has neuroprotective effects and helps stimulate BDNF production. Just go easy on the sugar.5. TurmericA favourite in every Indian kitchen, turmeric is actually a star! Curcumin, the performing compound in turmeric, has been shown to increase BDNF levels, reduce brain fog, and possibly improve mood. Pair it with black pepper for better absorption and results.6. Omega-3 Fatty AcidsIf you are a vegan, vegetarian or meat eater, omega-3 is for all. Found in chia seeds, flaxseeds, and fatty fish like salmon, omega-3s support the structure of brain cells and boost BDNF. They are basically brain fuel wrapped in delicious, oily goodness.7. Dark ChocolateOh yes, apart from taking care of your heart, a good-quality dark chocolate (70 per cent cacao or more), rich in polyphenols and procyanidins, can protect brain cells and increases BDNF. Yes, chocolate can be medicinal if taken in moderation.Why It All MattersMost people do not realise their daily diet could be doing their brain a massive favour or serious damage. With the right foods, we are not just preserving brain function; we are actually stimulating new growth, even in older adults. This shift in thinking changes how we approach brain ageing. Memory loss does not have to be inevitable. Neurodegenerative diseases like Alzheimer’s may not be entirely preventable, but your odds look a lot better with BDNF-boosting foods in your corner.Do not rely on just one or two of these brain boosters. The more variety you pack into your daily meals, the better the BDNF production and brain benefit. It is noteworthy that your brain is not stuck in the past, and neither should your diet be. If you thought your neurone count peaked in your twenties, it is time to rewire that idea. 