What you eat fuels your brain. Or at least it should. A brain-boosting diet can significantly increase your ability to think quickly, be creative, fight memory loss, and master the analytical skills needed to get through difficult tasks. What we eat has a large impact on how well we process information. You know the old saying, “You are what you eat.” So what are the best foods for your brain?
In today’s blog post we outline 14 best foods that are delicious and proven to help power up your brain.
1: Oily Fish
Omega-3 fatty acids are extremely valuable for boosting brain function. The best source of Omega-3 fatty acid can be found in oily fish like salmon and tuna.
Not a fan of oily fish? Nuts are another great source of omega-3 fatty acids. You’ll also find plenty of antioxidants in nuts. According to a 2014 study, a higher overall nut intake leads to better brain function as you get older. But there’s more. Nuts are rich in Vitamin E, support brain health as you age, and improve cognition, and reduce the risk of Alzheimer’s disease.
Find yourself dragging through the day? Try snacking on peanuts, they contain plenty of unsaturated fats and protein to keep a your energy levels up throughout the day.
3: Dark Chocolate
Adding food high in antioxidants can be a game changer if you’re looking for ways to battle memory loss. Good news, dark chocolate is rich in antioxidants! In addition to improving memory, studies have shown that dark chocolate may improve brain function by increasing blood flow.
Another food that is filled with antioxidants, blueberries. A few positive effects these berries have on your brain:
- Improves communication between brain cells
- Helps brain cells form new connections, boosting learning and memory
- Reduces age-related neurodegenerative diseases and cognitive decline
Chock full of caffeine, coffee is a go-to beverage for boosting energy when you’re feeling drowsy. But the caffeine in coffee gives you more than just a boost of energy. According to a 2018 study, caffeine may also increase the brain’s capacity for processing information.
And there’s more, coffee is yet another great source of antioxidants, which may support brain health as a person gets older.
A fantastic way to defend your brain against damage from free radicals is consuming food high in vitamin C. Studies have shown that drinking citrus fruit juice may help promote mental performance. Add a glass of orange juice to your morning routine to boost your brain power!
Eggs are a good source of B vitamins. And, recent research suggests that B vitamins help to prevent brain shrinkage and delay cognitive decline.
8: Green tea
Yet another fantastic source of antioxidants can be found in green tea. Green tea also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function. Fire up the kettle!
Avocado’s are a popular brain food that you can find in every grocery store, and on almost every menu. They’re a delicious breakfast food, healthy snack, and an excellent source of lutein, a carotenoid that accumulates in your brain and eyes and may positively influence brain function. Guacamole anyone?
Rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene, broccoli is the perfect snack or side dish for those looking to boost brain power. Broccoli is known to:
?Help rebuild your brain
?Sharpen reasoning ability
Similar to broccoli, Kale is rich in brain-healthy nutrients. According to one study, the nutrient lutein, found in kale, is a potential brain booster for those middle-age and older. Unfortunately our bodies don’t produce lutein, so you need to eat foods like kale to ensure you get the brain boosting benefits lutein has to offer.
Beans are rich in fiber, B vitamins and omega fatty acids. All things your brain needs to power up and stay sharp. Eating beans regularly can help with concentration and memory so you can keep a steady work flow throughout the day
Do you enjoy a glass of red wine at the end of the day? You’re powering your brain without even knowing it. According to recent research, red wine helps to prevent cognitive decline as you get older. Cheers!
Keeping sharp is imperative in today’s competitive work environment. Getting enough sleep, eating the right foods, and setting intentions are three easy ways to ensure you’re performing on all cylinders.
Want more advice on powering your brain up? The coaches at Ignite Your Potential are here to help. Reach out and take advantage of our complimentary 25-minute phone sessions.
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