If you are looking to boost your brain function and improve your memory, you need to include 10 superfoods that boost brain power into your healthy diet. Our brains are complex and powerful organic machines that require lots of nutrients to function properly. They regulate thousands of complex functions, which is why it’s so important to care for your brain each day. Check out the list of 10 superfoods to eat to boost your brain power and improve your mental performance.
Broccoli is high in choline that helps spur the growth of new brain cells as well as neural connections, which are essential for your brain and memory. Studies show that choline deficiency during pregnancy can cause neural tube defects in infants, so it’s especially important to eat choline-rich foods if you are pregnant. Broccoli is also rich in vitamin K that helps boost cognitive functioning and improve memory. Consuming a cup of broccoli 3 times a week is one of the most effective ways to improve your brain power.
Walnuts are among the most popular superfoods that help boost brain power. They contain the highest amount of omega-3 fatty acids in comparison to other nuts. Omega-3s have a protective effect on your brain since they increase the functioning of neurotransmitters, which in turn enhances cognitive skills and memory. Walnuts have also been shown to boost the flow of oxygen and essential nutrients through brain blood vessels and prevent inflammation. Moreover, walnuts are an excellent source of magnesium and vitamin B6 that protect your brain. Snack on a handful of walnuts to boost your brain power.
Researchers from the UCLA Alzheimer’s Disease Research Center found that adding turmeric to your meal can keep your brain sharp. The thing is, turmeric contains curcumin that can help reduce the risk of developing Alzheimer’s disease. Consuming turmeric can also help protect your brain from inflammation. Add turmeric to your favorite food or sprinkle a little over the warm milk and drink it daily to increase your brain power.
4. Wild salmon
Since the human brain is made up of about 60 percent fat, it requires important fatty acids to function well. Wild salmon is rich in omega-3 fats that help improve the brain power. Wild salmon contains docosahexaenoic acid (DHA) that can prevent the Alzheimer’s disease. Moreover, omega-3s help prevent inflammation and improve blood flow in the brain. Avoid eating farmed salmon since it’s high in PCBs and mercury that can have negative effects on your brain. Wild salmon is the best option.
Tomato is another superfood that boosts your brain power. Tomatoes are a great source of a powerful antioxidant, lycopene, which fights free radical damage to brain cells that typically contributes to dementia. It has been proven that people who consume lycopene every day have a sharper memory than those who don’t. Tomatoes can reduce your risk of stroke. Add tomatoes to your salads, smoothies, soups, omelets, or eat them raw to improve your brain power.
6. Green tea
Researchers from the University of Basel have found that green tea increases the electrical connectivity of the brain, which helps improve cognitive functions and prevent dementia. Green tea can also boost your memory and concentration and reduce the risk of developing Parkinson’s disease. Try to drink 2 to 3 cups of freshly brewed green tea to improve your brain power.
7. Dark chocolate
Dark chocolate is one of the best antioxidant-rich foods which is good for your entire body, especially your brain. Its caffeine content plays an important role in maintaining mental alertness. Dark chocolate also contains flavonoids that help increase blood circulation to your brain. A research conducted at Wheeling Jesuit University in West Virginia showed that dark chocolate can improve concentration, response time and recall. To boost your brain power, add a little bit of dark chocolate to your everyday eating plan. White chocolate and milk chocolate are also great for your brain.
Eating blueberries can help keep your brain sharp, even in old age. Blueberries contain flavonoids that boost memory and improve learning and other cognitive functions. They protect your brain from harmful free radicals, which damage healthy tissue and are often associated with memory loss. Blueberries can also help reduce your risk of Parkinson’s and Alzheimer’s diseases. It’s recommended to consume one-half cup of blueberries every day.
9. Acorn squash
Known as winter squash, acorn squash is another brain-boosting food. It’s high in folic acid and vitamin B12 that help prevent brain shrinkage and nerve damage. Folic acid also help increase the transmission of information through nerve cells and improve memory. A folic acid deficiency can cause birth defects of the brain. To reap all the health benefits of acorn squash, eat it roasted or baked.
Spinach is rich in potassium, which helps maintain the brain’s electrical conductivity, improve thinking and recall capacity. Spinach is also rich in antioxidants that protect the brain cells from any type of damage. Moreover, spinach contains essential nutrients such as magnesium, folate, vitamin E and vitamin K that help lower the risk of developing dementia.
Add some of these brain-boosting foods to your daily diet and don’t forget to drink enough water each day since the brain is about 85% water, and lack of water can affect concentration and memory and cause brain shrinkage. What do you eat to boost your brain power?