If you are like many people who wish to boost their brain power, you may not need to look any further than your kitchen or local grocery store! That’s because a wide variety of natural foods contain ingredients that work to improve your memory, focus, reasoning abilities, mood and general capacity to absorb knowledge.
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These nutritious and delicious foods are also effective in promoting the overall health and functioning of your brain cells. Stock up your pantry and refrigerator with some or all of the following 30 brain foods, and be sure to add them to your diet plan on a regular basis. As a bonus, these options are great for your bodily health as well.
Eggs have a positive effect on acetylcholine, a memory transmitter, and they also help to strengthen brain cell membranes. Eat eggs for choline, protein, vitamin K and vitamins B2, B5 and B12.
Supplement your diet with ¼ to ½ of an avocado daily in order to optimize blood flow to your brain and maintain strong cognition. Monounsaturated fat is this fruit’s brain-boosting component.
Spinach is packed with brain-friendly nutrients, including folic acid, magnesium, beta carotene, various B vitamins, vitamin C and vitamin E. Consume spinach and other leafy greens to energize brain neurotransmitters.
4. Oily Fish
Choose oily fish, including sardines, salmon, herring, trout and mackerel, as a means of delivering essential omega-3 fatty acids to your brain. These acids aid in preventing memory loss and boosting cognitive function.
5. Vegemite Spread
Another good source of folic acid, vegemite spread also contains vitamins B1, B2, B3 and B12. Fortify your toast or sandwich with this distinctive vegetable spread to sharpen your concentration and memory.
6. Whole Grains
Through their gradual release of glucose into your bloodstream, whole-grain breads, pastas, cereals and rice are instrumental in providing your brain with the energy needed to maintain attention span, focus on details and stay alert.
Integrate tomatoes into your diet, whether whole or in sauces and soups, and your brain can enjoy a healthy dose of the antioxidant lycopene, which protects your cells from free radical damage.
8. Pumpkin Seeds
Roasted pumpkin seeds not only make a delightfully crunchy and flavorful snack, but they also are abundant in zinc, which enriches your thinking ability and strengthens your memory skills.
Rich in antioxidants, blueberries are ideal for general brain health and have beneficial effects on memory. Specifically, blueberries are linked to the prevention and improvement of short-term memory loss.
Broil, roast or steam broccoli, or just enjoy this green vegetable raw, and you have an easy way to supply your brain with vitamin K. This vitamin enhances overall mental performance.
11. Black Currants
Black currants can be enjoyed on their own or as an ingredient in teas, juices and nutritional supplements. Try them if you are looking to boost your intake of vitamin C, which promotes mental agility.
Walnuts and other types of nuts can boost your brain power through their high vitamin E content. Snack on a dish of mixed nuts to keep your brain safe from cognitive decline.
Flavor recipes with sage so that your brain can reap the benefits of this herb’s compounds, which help to maintain the integrity of acetylcholine and enhance your learning skills.
Valued for their versatility and affordability, bean varieties such as black beans and kidney beans work impressively to provide your brain with energy. Beans keep glucose levels in your body stable.
Asparagus functions similarly to nuts in its ability to fuel your brain, as it is also a good source of vitamin E. Keep your brain in optimal shape with this vegetable.
16. Pomegranate Juice
Like blueberries, pomegranate juice is recommended for brain health due to its high antioxidant content. Drink two ounces of this juice each day to discourage free radical damage and enhance memory.
17. Dark Chocolate
Although this treat is best enjoyed in moderation, dark chocolate is great for elevating your mood and sharpening your attention span due to its natural stimulant properties.
18. Newly Brewed Green Tea
Brew and drink a fresh pot of green tea, and your brain can receive protection from antioxidants as well as benefit from the tea’s caffeine content, which improves mood, memory and concentration.
Consider eating beets in order to provide your brain with vital nitrates that enhance blood flow and maximize cognitive performance. This root vegetable can be prepared in multiple ways.
20. Grass-Fed Beef
In addition to being a more ethical meat option, grass-fed beef is rich in iron, which enables oxygen to reach your brain efficiently. Iron is useful in improving your ability to complete mental tasks.
Get your recommended daily dose of folate, a B vitamin, by eating lentils in stews, soups and salads. Folate is ideal for regulating amino acid levels in your brain to optimize function.
22. Yerba Mate
Another variety of herbal tea, yerba mate has South American origins and is a strong source of brain power. The caffeine in yerba mate boosts energy in the short term and sharpens focus.
Just one tablespoon of flaxseed daily can help to strengthen your cerebral cortex so that your brain can process sensory information efficiently. This is due to flaxseed’s alpha-linoleic acid content.
24. Romaine Lettuce
A common ingredient in a vast number of healthy salads, romaine lettuce functions in the same manner as many other leafy vegetables to stave off mental decline.
A cruciferous vegetable like broccoli, cauliflower also contains vitamin K for keeping your brain healthy and strong. Its other beneficial nutrients include choline, vitamin C and folate.
26. Olive Oil
Drizzle olive oil on your salads, and use it in your cooking in order to supply your brain with monounsaturated fats, which aid in slowing the aging of brain cells.
The combination of caffeine and antioxidants in coffee results in numerous brain benefits, including prevention of depression, heightened mental focus, increased energy and all-around cellular health.
Enjoy a bowl of fresh strawberries if you wish to keep your memory capacity and attention span at peak performance levels. Like all berries, strawberries are antioxidant-rich.
Lower your risk of developing brain cancer by incorporating garlic into your meals. Garlic contains organo-sulfur compounds, which help to fight off malignant brain tumor cells.
Round out your berry consumption with raspberries, and get all of the antioxidants that you need to fortify your brain performance in areas such as concentration and recall.
Be sure to regularly drink water as you eat these wonderful brain foods, as water is crucial to keeping your brain tissue adequately hydrated. Drink between four and eight standard-sized glasses of water daily in order to boost your decision-making, short-term memory, attention and other skills related to healthy cognitive functioning.