Superfoods that Can Help Boost Your Brainpower
“A healthy outside starts from the inside”— Robert Urich
All of us have had stressful and tiring days, where we fail to focus on important things in life. While there’s no magic pill to boost our cognitive powers, there are some foods that have been proven to improve the brain function. They protect against the age-associated cognitive decline and increase concentration.
Studies have revealed a relationship between what we eat and our memory. While certain nutrients may specifically assist brain function, it is imperative to consider the entire spectrum of diet. According to a study, a meal high in saturated fat causes damage to neurons that control energy and appetite. Also, meal timing is an important predictor of performance. For example, eating a healthy breakfast can improve the memory and stamina of school children.
Here is a list of foods that can help boost your brainpower. Read on!
While all green veggies are important and rich in antioxidants, broccoli is a superfood rich in vitamin B, C, and K, calcium, beta-carotene, iron and fiber. It is proven to enhance cognitive functions and brainpower. Because broccoli is high in compounds that keep our brains and our memories sharp, it protects the brain after there’s been an injury and helps ultimately to boost your brainpower.
Broccoli is a good source of choline, a B vitamin known for its role in brain development. These nutrients protect against free radicals, keep blood flowing, and remove heavy metals that can damage the brain. Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat. Broccoli is packed with antioxidants, and is well-known as a powerful cancer fighter.
Blueberries, slurp! These powerful little antioxidants are more like cranberries. They protect the brain against oxidative stress, and also offer memory-boosting agents like anthocyanin and flavonoids to enhance spatial memory and learning.
Studies suggest that the consumption of blueberries may be effective in improving or delaying short-term memory loss. A diet high in blueberries, strawberries, and others have been proven to help a weakened memory. Blueberries also help to reduce inflammation, a cornerstone of virtually all brain degenerative disorders.
This fruit boosts “concentration and memory” for up to five hours because the antioxidants stimulate the flow of blood and oxygen to the brain – keeping the mind fresh. It also fights cancer, heart disease, and dementia.
- Whole Grains
Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy – in the form of glucose in our blood to the brain. Achieve this by choosing whole grains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day.
Whole grains are rich in complex carbohydrates, fiber, and some omega 3 fatty acids that shield the heart and brain from damaging sugar spikes, cholesterol, blood clots, and more. Grains also contain B vitamins that have an effect on blood flow to the brain and mood. Whole grains should be soaked, fermented, sprouted, or grown as microgreens to unlock all their nutritional power.
This type of diet may reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressure—all of which may have a role in increasing the risk of brain and heart diseases.
Nuts, especially walnuts, are extremely good for the brain and nervous system. They are a great source of omega three fatty acids. They also contain vitamin E, which has been shown to prevent many forms of dementia by protecting the brain from free radicals. While raw nuts are fine, it is best to soak them overnight for about eight hours before eating them, making them easier for the body to digest.
Walnuts are chock-full of heart-healthy and anti-inflammatory nutrients. They are the only good nut source of alpha-linolenic acid (ALA). That means they help promote blood flow, which in turn, allows for efficient delivery of oxygen to the brain. This means that they boost your brainpower.
- Dark Chocolates
Great news! Cacao, aka chocolate, has tons of minerals and nutrients that boost the body’s neurotransmitters. Cacao contains amazing levels of vitamin C, something you cannot find in a normal chocolate bar! Raw cacao is a hub of nutrients and is extremely effective in fighting memory loss, improving alertness and increasing the blood flow to the brain.
Antioxidant-rich dark chocolate is healthy for the whole body, but its caffeine content is thought to play a role in maintaining mental activity. Chocolate is rich in flavonoids, a class of antioxidants that helps to improve blood flow (and thus brain health) by regulating cholesterol and lowering blood pressure.
When it comes to chocolate, the darker, the better. Try to aim for at least 70% cocoa. This yummy dessert is rich in flavanol antioxidants, which increase the blood flow to the brain. It also shields brain cells from aging and acts as a natural stimulant of caffeine to enhance focus, heighten the mood and ease the pain.
This was our list of foods that can help boost your brainpower. Vitamins are indeed a crucial part of our well-being. Ever wondered what would happen if you had too much of them? Read here to know!