We grew up studying how the brain controls our entire body. Without one, we would not be able to exist or function. Then why do we often forget to take care of it? What you eat in your daily routine can significantly affect your brain power.
The brain needs its own set of nutrients to function properly. These nutrients can be found in many of the foods around us, as long as we remember to add them to our diet. This curated list of foods will boost your memory and concentration and reduce brain fog!
1. Blueberries
For something so small, blueberries have a lot of antioxidants. Anthocyaninsin particular, they are compounds responsible for protecting your brain cells from damage and improving the connections between them.
Regular consumption of blueberries can improve memory and focus for longer periods. Half a cup of blueberries every day is all you need to start seeing results. Fortunately, blueberries are pretty easy to include in your diet. Add some to your daily cereal or smoothie and see how delicious they make any breakfast.
2. Fatty fish for brain power
Fish are understandably so highly regarded for their nutritional value. They are better known as a rich source omega-3 fatty acidswhich constitute almost 60% of brain fat. Additionally, omega-3s are critical components of cell membranes, furthering the idea that we need lots of them!
Those who regularly consume fish also have more gray matter in the brain. Gray matter is directly responsible for memory, emotions and quick decision making. For beginners, it is better to start with fish twice a week to increase their brain power.
3. Dark chocolate
People with a sweet tooth will be happy to know how healthy dark chocolate can be for the brain! Dark chocolate with at least 70% cocoa is considered a top brain food because of its high flavanol content.
Dark chocolate consists of caffeine, flavonoids and antioxidants. These combined boost your brain power by increasing blood flow to the brain. While there is definitely evidence to support memory improvement with dark chocolate, we don’t recommend going overboard. It’s best to stick to one or two bars a week.
4. Nuts and seeds
Nuts and seeds are one of the best snack options, especially for your brain. They are packed with vitamin E, healthy fats and tons of protein. All of these are vital for protecting your brain cells and stabilizing your energy throughout the day.
While all nuts and seeds are beneficial, walnuts are exceptional. They are shaped like tiny brains!. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid known to improve cognitive function. Having a handful of these with you at all times will greatly improve brain power.
5. Green leaves
It should come as no surprise that vegetables are really important to you. Our brains thrive on leafy greens like spinach, kale and broccoli. They improve concentration through a healthy dose of vitamin K and antioxidants.
Eating leafy greens raw may not be everyone’s cup of tea. You can try affordable recipes to see what works best for you. Leafy greens are the easiest to use in green smoothies as they require little energy and time to make. Having one of these smoothies every day is enough to significantly improve mental performance.
6. Eggs and brain power
Eggs are nature’s multivitamin for your mind and body. No wonder they make the best breakfast. Eggs are packed with acetylcholine. This nutrient is a brain chemical that improves memory and learning. If you are a student, you should consume eggs daily to keep your brain in top shape.
Eggs are not just a great source of protein. they also contain vitamin B. This helps regulate your mood and reduce overall mental fatigue. Adding eggs to your breakfast not only greatly improves brain power, but also helps protect against eye diseases such as macular degeneration and cataracts.
7. Avocado
Avocados are more than just a trendy fruit. This creamy treat is rich in many fats known to improve blood flow to your brain. And we all know that steady blood flow to the brain is vital to getting the oxygen and nutrients it needs.
Spread some avocado on a piece of toast and see how much clearer your thinking becomes. Whether you have it in a smoothie or on its own, avocado boosts your brain power.
8. Coffee and green tea
Have you ever noticed how much better you feel after your morning coffee or tea? It’s not just a coincidence. Coffee and green tea actually help your brain work better through caffeine, which blocks adenosine, a chemical that makes you feel lethargic.
While both coffee and green tea add to brain power, they are not exactly equal. Green tea has a secret weapon up its sleeve that coffee doesn’t. It has amino acids that work with caffeine to give you calmer, focused energy without overdoing it. That said, we don’t recommend going overboard with either. One or two cups a day is ideal.
9. Turmeric
The spices you use in your daily cooking also affect the state of your brain. Known as the golden spice, turmeric is commonly added to many South Asian dishes, and it’s easy to see why. Turmeric contains curcumin, a powerful compound that improves brain power.
Curcumin is known for its anti-inflammatory and regulatory properties. It can even grow new brain cells and help prevent memory diseases. Try adding turmeric to your dishes through curries, lattes or even smoothies to reap the many benefits it offers.
Final Thoughts
Adding all of these foods to your diet if you are not already consuming them is not recommended. While beneficial in theory, making such a significant lifestyle change rarely lasts. Before you know it, you’ll be back to snacking on midnight snacks you know you shouldn’t be eating.
Start small by choosing one or two foods that you already like the taste of and add them to your diet. We recommend starting with eggs, nuts and green tea for their accessibility. Even small adjustments like these to your diet are enough to lead a lifestyle that promotes high brain power.
