Updated on March 31st, 2020
Looking for foods to boost your brainpower? Eating responsibly is good for both mental and physical health. The brain requires nutrients like other body parts like your heart, lungs or muscles do. But the question is what type of foods are actually best for your brain? Here are 10 foods to boost your brainpower.
1. Opt for wholegrains
Brains need the energy to work. The ability to concentrate and focus both are the functions of brain comes from sufficient, secure grant of energy – in glucose form in our blood carried to the brain. Choose wholegrains containing low GI, which release glucose gently into the bloodstream, so you remain mentally alert the whole day. Choose ‘brown’ wholegrain cereals, granary bread, rice etc.
2. Eat oily fish
The body cannot process essential fatty acids, if required must be acquired through diet. Oily fish is the most effective source of omega-3 fats in the form of EPA and DHA. What makes oily fish so good is it contains these active fats in a ready-made form, so the body can use it promptly. The fishes like salmon, mackerel, herring, sardines, trout, pilchards and kippers. Due to low DHA levels\risk of Alzheimer’s disease and memory loss increases while having balanced levels of both EPA and DHA helps us manage stress and produces necessary brain chemicals, serotonin. Go for the supplement if you’re vegetarian.
3. Snack on blueberries
Consumption of blueberries is helpful in improving short-term memory loss. You can find them anywhere you like, they are available. Also, reach out for dark red and purple fruits and veg which contain protective compounds like anthocyanins.
4. Eat more tomatoes
Tomatoes contain lycopene, a powerful antioxidant that can help protect against the drastic damage to cells that takes place in the development of dementia, what we call as Alzheimer’s. Choose cooked tomatoes and enjoy along with olive oil to optimize absorption and effective.
5. Add vitality with vitamins
Certain B vitamins – B6, B12 and folic acid – are among rare nutrients that lower down a compound called homocysteine. If it raises in blood risk of stroke, cognitive impairment and Alzheimer’s disease can develop. It is proven that after two year high doses of B6, B12 and folic acid there is significantly less brain shrinkage. Add B-rich foods like chicken, fish, eggs and leafy greens in your diet.
6. Get a blackcurrant boost
Vitamin C increases mental sharpness and prevents against age-related brain degeneration that includes dementia and Alzheimer’s. One of the available sources of this crucial vitamin is blackcurrants. Some other sources are red peppers, citrus fruits and broccoli etc.
7. Pick up more pumpkin seeds
Enriched with zinc than the other seeds available, pumpkin seeds contain this essential mineral which is crucial for improving memory and other brain skills. These little seeds also contain stress-reducing magnesium, B vitamins and tryptophan.
8. Bet on broccoli
Broccoli is an awesome source of vitamin K, which develop cognitive function and improve brain capacity. Broccoli is rich in compounds called glucosinolates, it can slower the breakdown of a neurotransmitter, acetylcholine, which we require for developing the central nervous system and to keep our brains and our memories sharper. Low levels of acetylcholine can increase a risk of Alzheimer’s.
9. Sprinkle on sage
Sage can improve memory and concentration. Consider adding fresh sage to your diet too. Pour at the end of cooking to preserve the oils.
10. Eat more nuts
Regular intake of vitamin E develops cognitive decline, especially for elders. Nuts are the bountiful source of vitamin E. Others sources include asparagus, olives, seeds, eggs, leafy green vegetables, brown rice, and wholegrains.
If are to develop brain capacity, nutrient rich foods are no match. So include these 10 foods to boost your brainpower. Thank you for visiting us.