I remember growing up, my family always, always ate fish on Fridays for dinner. Every. Friday.
It varied from week to week what kind of fish…salmon, catfish, mackerel, red snapper, flounder. We also ate tuna and sardines (yuck, even to this day) but not for Friday dinner.
I never asked why we ate fish every week. Until one day, when I was in middle school, I asked my parents why.
My dad simply answered, “Fish is brain food.”
It turns out Dad was right! Well yeah, because he ate fish! That’s why he was so smart!
I’ve found there’s a lot you can do to keep your brain healthy and stay cognitively fit for a lifetime.
Whether you are a college student studying for exams (I’ll share what I did for this later), or a business person who wants to increase their focus and improve their memory to perform better at work, you can give your brain a boost by eating smarter.
I’ve compiled a list of 7 irresistible, delicious, natural foods that boost brain power. Hopefully this will shed new light on what you can do to naturally increase your thinking skills.
#1. Salmon. Of course I would start with fish!
Salmon is a great source of Omega-3 fatty acids. These fatty acids play a major role in sharpening your memory and improving your mood. They also protect your brain against mental decline. Your brain uses Omega-3s to build brain and nerve cells. These fatty acids are essential for learning and memory.
According to Medical News Today, researchers have found that people with high levels of Omega-3s had increased blood flow in the brain. Also, there is a connection between levels of Omega-3s and better thinking abilities. 1
Not only is salmon a great source of Omega-3, but other fatty fish such as tuna, trout, sardines, and mackerel are as well.
#2. A Good Cup of Coffee
If you are starting your day with a cup of coffee, or even drinking it throughout your day, your brain thanks you!
Coffee contains well, caffeine, but also antioxidants. Both have positive effects on your brain. According to a review in Practical Neurology, three benefits of caffeine are increased alertness and well-being, improved mood, and sharpened concentration. 2
Antioxidants support brain health as we get older reducing the risk of cognitive decline.
#3. Blueberries for Sal, and Everyone Else
Blueberries can be eaten freshly picked, or picked fresh from your grocer, or purchased frozen. Any way that you can get them…get them! Everyone gets them!
Blueberries improve your mental health because…they are loaded with antioxidants! Need I say more?
#4. Broccoli, Spinach, Other Leafy Greens, Oh My!
Leafy greens are nutritional powerhouses. Loaded with vitamin K, vitamin C, iron, and choline, these veggies keep your brain and memory sharp.
Harvard Health Publishing states, leafy greens such as kale, spinach, collards, and broccoli are rich in brain healthy nutrients. The research suggests that these foods may slow cognitive decline. 3
#5. Are You Nuts About Nuts?
Nuts and seeds are good for the brain because they are loaded with antioxidants.
Although nuts in general increase your brain fuel, walnuts have an extra edge because they are rich in Omega-3 fatty acids.
A 2015 UCLA study found that high walnut consumption linked to improved cognitive test scores. 4
#6. Gotta Love Chocolate!
Who doesn’t love a great piece of chocolate? I don’t want to know. What you should know is…chocolate is a brain booster…and a mood booster…and just makes you feel good!
Dark chocolate is loaded with flavonoids (found naturally in fruits and vegetables), caffeine, and antioxidants.
These flavonoids enhance memory and protect the brain.
Studies have shown that eating chocolate can boost your memory and your mood. 5
#7. Have a Cup of Tea…Green Tea
It’s the caffeine in green tea that boost brain function!
Studies show that it improves alertness, performance, memory, and focus. 6
Another nutrient that makes it brain healthy is L-theanine, an amino acid naturally found in green tea.
This nutrient combined with caffeine improves performance, sustains attention, and suppresses distractions. 6
Well, There You Have It!
The 7 irresistible natural foods that boost brain power. A few others worth mentioning that are a great source of nutrients for brain health are eggs, avocados, and oranges.
Oh that thing I did in college for exams that I mentioned earlier…here’s my secret…
I worked fulltime during the day and went to school at night. On days I had exams, I would always eat fish for lunch. When it came time for the exam that evening, I was alert and focused.
It helped me pass all my exams.
Maybe it will help you too!
Citations
1. Lana Burgess, 12 Foods to Boost Brain Function. Medical News Today, Jan 2, 2020.
2. Nehlig A. Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Pract Neurol. 2016 Apr; 16(2):89-95. Doi: 10. 1136/practneurol-2015-001162. Epub 2015 Dec 16. PMID:26677204.
3. Harvard Health Publishing, Harvard Medical School, Foods Linked to Better Brainpower. Published May 2017, Updated Mar 6, 2021.
4. Pribus P, Shukitt-Hale B. Cognition: the new frontier for nuts and berries. Am J Clin Nutr. 2014 Jul;100 Suppl 1:347S-52S. doi: 10.3945/ajcn.113.071506. Epub 2014 May 28. PMID: 24871475.
5. Scholey A, Owen L. Effects of chocolate on cognitive function and mood: a systemic review. Nutr Rev. 2013 Oct; 71(10):665-81. Doi: 10.1111/nure. 12065. PMID:24117885.
6. Dietz C, Dekker M. Effect of Green Tea Phytochemicals on Mood and Cognition. Curr Pharm Des. 2017;23(19):2876-2905. Doi: 10.2174/138612823666170105151800.
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