Foods That Boost Brain Power
Maggie Brown, Content Editor @ Media x Women
It is no secret that having a healthy diet can lead to a myriad of benefits. We know all too well the influence food can have on heart and gut health and the role it can play in building stronger bones. But if someone told you that your diet could directly impact your success, your brain power, would you believe them? Well, you should.
Food has the power to increase our memory, boost our brain, improve our mood, reduce stress, and help us get better sleep. It is so important that we learn how to properly nourish our bodies. The brain is an energy-intensive organ. There is no off switch, therefore, it needs to be properly fueled at all times. According to WebMD, regularly adding the following foods to your diet can help put you in peak condition.
1.Fatty Fish
Fatty fish are packed with omega-3 fatty acids which are crucial for brain function. Omega-3s have been linked to both learning and memory. Adding this to your diet can improve your mood.
What’s on the Menu:
Salmon
Albacore Tuna
Herring
Sardines
Trout
2.Berries
The bright pigmentation of berries like blackberries, blueberries, raspberries and so on is more than just an visually appealing bonus to the delicious fruit. Flavonoids, which are responsible for such hues, have shown to improve short-term memory. Getting a dose of these antioxidants not only improves communication between brain cells but it increases plasticity. Increasing plasticity boosts learning and memory by helping the brain cells form new connections.
What’s on the Menu:
Strawberries
Blackberries
Blueberries
Blackcurrants
Mulberries
3.Eggs
Eggs consist of choline and several B vitamins. These have both shown to regulate mood and promote proper brain function, along with brain development. The recommended intake of choline is roughly 425mg-550mg. Just one egg yolk contains 112mg.
4.Whole-grains
Whole-grains promote cardiovascular health, which in turn, promotes improved blood flow to the brain. Adding whole-grains to your diet is a two-in-one boost. Whole-grains are also packed with vitamin E which is linked to brain health as well.
What’s on the Menu:
Brown Rice
Oatmeal
Whole-grain Bread
Whole-grain Pasta
Barely
Bulgur Wheat
5. Nuts and Seeds
Nuts and seeds are a great source of vitamin E. According to Harvard Health, vitamin E has been found to contribute to supporting brain health in older ages. Nuts and seeds are also packed with omega-3 fatty acids and antioxidants.
What’s on the Menu:
Hemp seeds
Flax seeds
Chia seeds
Pumpkin seeds
Walnuts
Almonds
6. Caffeine
Caffeine not only provides a much needed energy boost in a time crunch, but it can also help improve concentration. A common source of caffeine is coffee, which has two beneficial components. One being caffeine and the other antioxidants. Caffeine increases alertness, improves your mood and can sharpen your concentration. The high concentration of antioxidants has been shown to play at least a partial role in reducing risks of neurological diseases according to Healthline.
What’s on the Menu:
Chocolate
Energy Drinks
Coffee
Tea
7.Avocados
Avocados are a superfood known for its high amounts of healthy unsaturated fat. Increasing the portion of healthy fats in your diet can help support information-carrying nerves in the brain and promote healthy blood flow. Avocados are also loaded with a variety of nutrients that have been linked to brain boosting. Avocados have been linked to improvements in problem-solving skills and memory.
8. Green Leafy Vegetables
Research published by The U.S. Department of Health and Human Services shows that the following greens may help slow cognitive decline. They are packed with vitamin K, lutein, beta carotene and folate.
What’s on the Menu:
Kale
Spinach
Collards
Broccoli
9.Wine
Wine in moderation can surprisingly lead to overall beneficial effects to our brains. In several studies, it has been linked to improved brain function. According to Yale neuroscientist Gordon Shepard, “Wine engages more of the brain than any other human behavior,” (NPR). Deeply engaging the brain helps your brain stay mentally sharp.
10. Turmeric
Turmeric is a notoriously strong agent against inflammation. By adding this spice to your diet it not only will reduce inflammation, but it can improve the brain’s oxygen uptake, increase memory, boost cognitive function and, not to mention, help strengthen the immune system.
While diet is important, it isn’t the only factor that can help our brain become the best version of itself. You don’t have to swear off your favorite desserts and follow a perfect diet plan. It’s important to exercise regularly, stay mindful and prioritize your emotions, be it through meditation, yoga, or any preferred outlet. Finding new ways to stimulate your brain is very important for your own success. Even little changes, like adding some of the aforementioned foods to your diet, can make all the difference.