Did you know that including certain types of food in your diet can help enhance your brain’s health? You’d be surprised to know that there are actually numerous kinds of food that can help you retain your memory better, prevent brain health deterioration, prevent brain aging, and more.
If you feel like getting a brain boost, but don’t know which types of food you should eat, the I would like to encourage you to read on. This article will contain a short list of the different kinds of food that can help enhance your brain’s health.
By the end of this article, you will have sufficient information about brain-boosting foods to create all sorts of dishes that you can include in your everyday diet.
30 Superfoods You Should Eat To Boost Brain Health:
According to one study, blueberries contain enough antioxidants in them to help protect the brain from oxidation. This means if you eat blueberries frequently, you can help reduce the occurrence of certain brain diseases such as Dementia and Alzheimer’s.
Both olive oil and extra virgin olive oil contains plenty of polyphenols. Polyphenols are these antioxidants that can also help reduce oxidization in the brain. Try to use olive oil when frying your food or as a base for salads to subtly incorporate this food into your diet.
Another healthy oil that can do wonders for the brain is coconut oil. Just like olive oil and extra virgin olive oil, coconut oil is rich in antioxidants. Frequent ingestion of this oil can help reduce the amount of cancer-causing free radicals.
Coconut oil also contains a healthy amount of saturated fat. A nutrient that can significantly enhance the overall function of cell membranes in the brain.
Salmon is rich in healthy omega-3 fatty acids, a nutrient that is quite important for brain function. This oily fish also contains anti-inflammatory properties that can help protect other parts of the body from infections as well. Try to add salmon to your diet by eating 4-ounces of it for 2 up to 3x per week for best results.
I always loved snacking on nuts whenever I am studying because I’ve heard about its brain-boosting properties. All kinds of nuts can be great for your brain’s health. Such nuts include walnuts, filberts, almonds, peanuts, cashews, brazil nuts, hazelnuts, nut butters, and even peanut butter.
Do take note that if you decide to snack on nuts to boost your brain health, you should go with unsalted nuts to avoid raising your cholesterol.
Turmeric has been known to be a great brain booster for over 3000 years. It has been shown to reduce inflammation in our DNA. Turmeric is also known to have properties that can enhance brain aging.
Aside from being a great source of protein, eggs are also rich a nutrient called choline. Choline is a chemical precursor to acetylcholine, one of the most essential neurotransmitters. What’s more is that the cholesterol present in eggs can help enhance cell membranes in the brain and can serve as an antioxidant for prevention of oxidization.
Dandelion greens are a great source of prebiotic fiber. This type of fiber is known to support gut bacteria that help nurture the growth of our brains.
Avocados are fruits that contain healthy amounts of monounsaturated fats. This kind of healthy fat helps the body gain better blood flow. And where better blood flow in concerned, so is brain health.
However, this doesn’t mean that you should always indulge in this delicious fruit. It still contains a lot of glucose that can eventually lead to high levels of blood sugar when not taken in appropriate amounts.
Asparagus is a vegetable that is high in anti-inflammatory properties and folate. It also contains prebiotic fibers that help enhance gut bacteria that promote brain health.
Another type of vegetable that helps promote brain health is kimchi. Kimchi is a Korean dish that consists of fermented cabbage leaves that are cured with spices and salt. It is full of probiotics that enhance gut bacteria in the brain.
One tuber that you can rely on for a brain boost is found in Mexico, the Jicama. It is a kind of yam that is extremely rich in prebiotic fiber, a kind of fiber that is known to boost brain health. It is also a great source of folate and vitamins E and B6.
Leafy greens are known to be a great brain booster. One leafy green that you should add to our diet is Kale. Aside from having the capability to enhance your brain’s health, it is also a great choice for enhancing your body’s immune system since it contains several vitamins and nutrients including vitamins A, C, and K, iron, and potassium.
Another kind of leafy green that has been known to promote brain health is Broccoli. Broccoli is a kind of vegetable that is rich in sulforaphane. It is a chemical that helps detoxify the body, reduce free radicals and inflammation.
Whole grains help promote heart health and blood flow in the body. What does this have to do with our brain? Well simply put, enhanced blood flow means more fresh blood will be circulated to our brains, this means our brains will be able to function a lot better.
Whole grains that can help you achieve better heart and brain health include: oats, brown rice, whole-grain breads, quinoa, and even some kinds of cereals.
Spinach is another leafy green that you can add to your salads, pastas, and other meat dishes to enhance your brain health. It is rich in vitamin K, lutein, folate, and other antioxidants that help protect the brain from oxidation.
Beans are great for stabilizing blood sugar levels and can help your brain function better because your brain relies on glucose to function. Since the brain cannot store energy on its own, it relies heavily on a steady flow of energy. This is why blood sugar regulating foods such as beans are essential to brain health.
Pumpkin seeds is a great source of vitamins and nutrients. It is very rich in zinc, a kind of mineral that helps enhance the brain’s capability to retain your memories. Aside from enhancing your memory, it can also boost your brain’s overall function.
The pomegranate fruit is a great source of antioxidants that can help enhance several parts of your body including your brain. You can eat pomegranate as it is or drink it as a juice. It’s for doesn’t affect its effect. However, when choosing pomegranate fruits, try to choose one with rich colors.
Bone broth is known to have several positive effects on the body including an enhanced immune system, digestive system, and even enhanced brain health. It comes with proline and glycine that helps improve your memory.
However, bone broth usually contains high amounts of sodium for flavoring, so it is not something that you should really ingest on a daily basis. Unless you are willing to exclude the salt from the bone broth itself.
Tea contains a nice amount of caffeine, an ingredient that can boost brain functions. Caffeine can significantly affect your memory, mood, and focus upon ingestion. But to be cautious when taking too much tea. Caffeine addiction is a serious threat that can lead to unfavorable withdrawal symptoms. Try to drink at least one cup a day so that you won’t go overboard with caffeine.
Rosemary is an herb that you can add to all kinds of dishes including beef, poultry, and fish. What makes rosemary ideal for boosting the brain, is its carsonic acid content. Carsonic acid helps protect the brain against neurodegeneration. If you try and ingest rosemary more frequently, you can reduce your chances of getting Alzheimer’s, brain aging, and strokes.
Ah chocolate! If you think chocolates are only good for your sweet tooth, think again. Chocolates of the dark variety are quite healthy. They are rich in antioxidants, caffeine, and endorphins. Pretty much all of the properties contained within dark chocolate can do good for your brain and mind.
However, since dark chocolate still contains sugars, you shouldn’t eat too much of it to avoid getting blood sugar spikes.
Tomatoes are another kind of fruit that is rich in antioxidants. It contains significant amounts of lycopene that is proven to protect several parts of the body, including the brain, from cancer-causing free radicals. This means eating tomatoes can be a form of prevention for certain diseases like dementia and Alzheimer’s. If you like soup, you can also make tomato soup in a glass top stove cookware, that is not a bad idea
Blackcurrant contains plenty of vitamin C, a vitamin that has been known to increase the brain’s mental dexterity. It is also known to enhance brain aging. Other great sources of vitamin c are citrus fruits like lemons, oranges, and limes.
Another herb that can be relied on when it comes to enhancing brain health is Sage. Sage is known to improve the brain capability to store memories. It also helps with improving your ability to concentrate.
Sunflower seeds may seem like a typical snack that’s just nice to munch on throughout the day. What most people don’t know is that sunflower seeds. Actually contain 30% of your body’s recommended intake of Vitamin E, a vitamin that promotes brain health against degeneration.
28.Grass Fed Beef
According to one study conducted by the American Journal of Clinical Nutrition, ingesting foods that are rich in iron such as grass fed beef helps the brain perform its functions faster. Perhaps it is because iron helps move the oxygen in our body to our brain.
Another kind of fish that is rich in omega-3 fatty acids that help boost the brain. These omega-3 fatty acids found in sardines can help enhance your mental focus by regulating the neurotransmitters that are interconnected among your brain cells.
Lentils are probably the best thing you can add to your soups and salads if what your aiming for in enhanced brain health. Lentils are rich in folate, a vitamin that has been known to significantly enhance brain power. It also helps reduce excess levels of amino acids that can lead to impaired brain functions.
A Quick Recap
Who knew boosting your brain’s health can be as easy as eating food? If you feel like your brain needs a boost, remember that there’s an assortment of foods that you can choose from to enhance your brain’s overall health and performance.
Keep a lookout for certain types of food groups such as nuts, seeds, leafy greens, legumes, citrus fruits, omega-3 fatty acid rich fish, caffeinated beverages and foods, and certain types of herbs.
If you have any questions about the article above, please do not hesitate to leave a comment in the box below. I’ll try to get back to you as soon as I can. Thank you and happy eating!