The way that leads to a greater, better brain is loaded with Omega-3 fats, antioxidants, and fiber. So make sure to give your brain what it actually needs: eat the following foods on a daily or weekly basis for results you will surely notice.
Take a look at some awesome foods that will simply supercharge your brain:
Begin each day with a mix of high-quality protein and beneficial fats to build the base for an energized day. For instance avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, and this is essential for optimal brain function.
- Wild Salmon
Omega-3 fatty acids found in the wild salmon are extremely important for your brain. These beneficial fats are actually linked to improved cognition and alertness, reduced risk of degenerative mental disease, improved memory, improved mood, and reduced depression, anxiety and hyperactivity.
Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is extremely important to cognitive function. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.
Besides being another rich source of Omega-3’s, tuna, especially yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Typically, the B vitamins are among the most important for balancing your mood. Especially B6 influences dopamine receptors - dopamine being one of your "feel good" hormones along with serotonin.
Go for sunflower seeds, sesame seeds and flax seed. Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.
- Olive Oil
Always make sure to not overlook fat. Studies have repeatedly shown that a low-fat diet is not the health advantage many hoped it would be. Actually, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to a good memory, and a balanced mood. Your brain is made of fat, after all.
Therefore, opt for healthy fats like those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados.
- Green Leafy Vegetables
Regardless it is spinach, kale, chard, romaine, arugula, lolla rossa or salad – whichever green is your favorite, consume it daily. Green, leafy vegetables are high in iron and we need iron for a good body function. Americans tend to be deficient in iron, which is really bad as the deficiency is linked to restless leg syndrome, fatigue, bad mood, foggy thinking, and other cognition issues.
Tomatoes contain lycopene, an antioxidant that is especially good for your brain – it even helps prevent dementia. For your lycopene intake (from tomatoes) just go for a fresh tomato sauce.
Coffee is beneficial for your brain. Coffee actually contains fiber that’s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.
Just make sure not to ruin a good thing by loading it up with sugar.
Oatmeal is one of the best foods for cardiovascular health that translates to brain health. Oatmeal is also packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3’s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.
Beans are a really fantastic food that is overlooked most of the time, unfortunately. They’re humble, however very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they’re extremely cheap. Beans provide a steady, slow release of glucose to your brain – which means energy all day without the sugar crash.
Chocolate has a great deal of brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate boosts your serotonin level, so you’ll feel happy in short order. Dark chocolate is also rich in fiber.
When it comes to garlic, the fresher the better. Garlic is one of the most potent nutritional weapons in your arsenal. Eat it as much as you possibly can. Not only is it fantastic for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.
Eggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood.
These delicious berries are very good for your brain, besides the fact that it’s a delight to eat them. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Actually, blueberries may be the best brain food on earth - they have also been linked to reduce the risk of Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat.
How often do you eat these foods? Share with us in the comments below.