Are you looking for ways to improve brainpower naturally? Here are 7 common Foods to Boost Brain Performance in very short time.
The brain is the most powerful tool in a human. It’s like an engine, powering every other part of the body. It’s only fair that you care for your brain’s health the same way you would care for your weight or skin.
Did you know that what you eat can either help or harm your brain? Recent studies link poor mental health with poor diet, especially a diet of mainly processed products with high-fat content.
As the center of operations, the brain works a lot, and that is why it requires as much as 20 percent of the body’s total calories. This means giving it plenty of good fuel is essential for better performance.
For this reason, we’ve come up with a list of foods and nutrients known to boost brain power and keep this vital organ healthy.
These powerful brain foods will naturally make you smarter as they contain nutrients needed by the brain to stay healthy and razor-sharp.
Almost everyone knows that vegetables, especially the green-hued ones, are a super nutritious diet must-have.
The benefits of veggies are vast. They boost the immune system, maintain normal blood pressure, reduce chances of serious illnesses, and so on.
What you may not know, however, is that dark-green veggies contain minerals like Choline, Folate, Phylloquinone, Kaempferol, Nitrate, and Lutein. These minerals can help improve memory and reduce cognitive decline.
Here are some examples of dark-green leafy veggies:
- Dandelion greens
- All forms of lettuce (like arugula and romaine)
The Kiwi fruit (a.k.a. Chinese gooseberry) is a highly nutritious berry native to China before its introduction in New Zealand.
This delicious green fruit packs a number of beneficial compounds like folic acid, which the body converts into a precious mineral called folate. Folate is essential in brain and cognitive development.
Kiwi also contains high doses of serotonin, a hormone with a wide range of psychological and cardiovascular functions.
If you’re looking to boost your learning capacity and memory, make this fruit a must-have part of your diet.
Fish Rich in Omega-3 Fats
Omega-3 fatty acids are some of the most touted minerals for a healthy body. Unfortunately, our bodies don’t make them. Instead, we can obtain them from food.
The best reserves for Omega-3 fats are oily fish as they contain naturally occurring Omega-3s in the form of EPA and DHA.
In oily fish, these essential fats occur in a ready-to-use form, meaning the body consumes the nutrients effortlessly.
While studies are still ongoing, findings suggest that DHA and EPA are essential for healthy brain function. Some studies also link low levels of EPA and DHA to early-onset dementia.
Some of the oily fish rich in essential fatty acids include:
If you don’t like seafood, don’t fret. Plants like soya, walnuts, and sesame have high amounts of these vital minerals. Regularly use sesame seed oil in your recipes to make sure you don’t miss out on the essential fats.
In its natural form, honey contains an abundant profile of nutritional and therapeutic values, including memory-enhancing compounds.
However, studies are still in the early stages concerning the true potential of honey for the brain. Still, preliminary findings suggest that raw honey can improve memory courtesy of compounds called polyphenols.
When it comes to brain health, raw honey contains anticonvulsant, antidepressant, and memory-boosting effects.
One study suggests that the polyphenols in raw honey can counter oxidative stress in brain cells. They are also capable of restoring normal antioxidant defense, which helps to treat memory problems.
Like oily fish, walnuts are a rich source of Omega-3 fats that have proven essential for brain health. The nut contains alpha-linolenic acid, a type of Omega-3 fatty acid shown to improve cognitive performance.
Aside from essential fats, the nut is a rich source of polyphenolic compounds that are also considered vital brain foods.
Research on polyphenols has found that the compounds can prevent oxidative stress and inflammation, which are key factors in cognitive decline.
While spices and herbs are not food, many of them come with tons of health benefits you can’t ignore, like ashwagandha, for instance.
This medicinal herb is at the top of the list for nutritious herbs with potential health benefits. The herb can be used in a wide range of recipes, making it easy to add to your diet.
But why is ashwagandha so important?
Well, preliminary studies show that the herb can improve brain health by limiting oxidative stress. This helps to combat cognitive decline.
A shot of tea or coffee is probably one of the most popular ways of staying alert. That is because these beverages contain caffeine, a powerful short term brain booster.
But, if you’re looking for less superficial benefits, green tea is your best bet. While the tea is perfect for its moderate caffeine content, it also serves a much higher purpose.
Green tea packs a wide range of beneficial compounds good for brain health like polyphenols and the amino acid L-theanine.
Several studies show that caffeine and L-theanine have a combined effect that can improve brain performance.
Additionally, the tea is linked to reduced chances of age-related neurodegenerative diseases like Parkinson’s and Alzheimer’s.
Like the rest of the body, the brain derives nutrients from what you eat, which is why it’s important to consider foods that arm the brain with the power to perform at an optimum level.
Are you going to turn into a genius overnight? Not likely.
The relationship between nutrients and brainpower is still murky, but one thing scientists seem to agree on is that good nutrition certainly keeps the brain healthy.
Of course, a healthy brain should perform a lot better than one deprived of vital nutrients. For the best outcome, aim for a well-rounded diet that nourishes your whole body.
Additionally, if you have a medical condition or for whatever reason, you have to be careful about what you eat, it’s always advisable to check with a qualified health professional. Hope you love reading “Foods to Boost Brain Performance”
Caitlin Sinclair is the Property Manager at Cielo at Little Italy with five years of property management experience and many more in Customer Service. She shares her passion for her community and looks forward to making Cielo at Little Italy the place to call home.
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