10 Foods That Instantly Boost Your Brain Power
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There are certain foods that have been shown to increase the overall health of your brain. Foods that provide the necessary nutrients to keep your brain functioning at an optimal level. The foods outlined in this report when added to your diet can help significantly improve your overall brain power as long as they are used consistently.
Take a look at the top 10 foods below.
Dark or leafy greens contain high levels of folate and vitamin B12, which may protect the brain against dementia. Researchers from Tufts and Boston universities observed subjects in the famous Framingham Heart Study and found those with high levels of homocysteine had nearly double the risk of developing Alzheimer’s disease.
High homocysteine is associated with low levels of folate and vitamins B6 and B12, leading researchers to speculate that getting more B vitamins may be protective. Bonus: spinach is one of the foods that will keep you young forever.
These dried fruits are loaded with the element boron. USDA researchers found that subjects taking in at least 3.2 milligrams of boron a day performed 10 percent better on attention and memory tests. (Apples and nuts pack the stuff, too.) Eating more raisins is also a great way to keep your blood pressure down.
This fowl contains the amino acid tyrosine, which has been shown to help the brain maintain levels of dopamine, an important neurotransmitter to memory.
U.S. military researchers found that soldiers did better on a multitasking and memory test when they’d consumed a food rich in tyrosine an hour earlier. If you’re looking for a great recipe, try our Tangy Turkey Sandwich.
Dark-colored fruits and vegetables, especially blueberries, strawberries, and spinach, are high in antioxidants.
In research on rats at the USDA Human Nutrition Research Center on Aging at Tufts University, James Joseph, Ph.D., found that older rats fed blueberry extract had improved short-term memory and motor skills.
And, for the record, if you’re over 45, you definitely need more blueberries in your diet.
These nuts are rich in vitamin E. A National Institutes of Health study found that the antioxidative properties of vitamin E reduce deterioration in the brain as you age. Just 2 ounces of almonds contain your recommended daily intake of E.
The best types are cold-water fish such as salmon, halibut, tuna, and mackerel. They contain more omega-3 fatty acids, which play an important role in brain function.
These fish get their omega-3s by eating algae, other fish, and a particular plankton that lives in cold water. Scientists have also found that omega-3 fatty acids contained in certain oily fish can decrease the symptoms of depression.
They are one of the richest sources of choline, a nutrient that may improve memory. Studies have shown that college students who received 3 or 4 grams of choline 1 hour before taking memory tests scored higher than those who didn’t take choline.
Guacamole isn’t just delicious—it’s also jam-packed with monounsaturated fats, fiber, and lutein that can better cognitive health, says a 2017 study. According to the study authors, participants who ate one fresh avocado every day saw a significant improvement in their memory and problem-solving skills. And who’s going to say no to an avocado a day?
University of Toronto researchers recently determined that eating carbohydrate-rich foods like oatmeal is equivalent to a shot of glucose, a.k.a. blood sugar, injected into your brain.
According to the study, the higher the concentration of glucose in your blood, the better your memory and concentration.
You might have hated broccoli as a kid, but learning to love it as an adult will do your brain some good. The green veggie—which still looks like mini trees no matter how old you are—contains lutein, a plant pigment that a 2016 study says is linked to “crystallized intelligence.”
And that’s just as cool as it sounds: It basically allows older adults to continue to use the skills and knowledge they picked up throughout their life.
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