The health of your brain depends on, and is affected by the foods you eat.
Here are 10 top brain foods.
1. Walnuts, almonds, pecans, and cashews
Why are they good for you? Walnuts provide omega-3 and omega-6 fatty acids as well as vitamins E and B6. They help correct the brain’s serotonin level. Almonds contain riboflavin which boosts memory. Pecans provide choline which helps with memory and brain development. Cashews are high in magnesium which allows more oxygen to the brain.
How does that help? Nuts help boost your memory and increase brain membrane function, which allows more oxygen-rich blood to reach your brain.
How can you include them into your diet? Add nuts to whole grain cereals, stir-fries, salads or eat them on their own. You can also create or buy nut butters (similar to peanut butter) to spread on whole grain toast.
2. Blueberries, strawberries, and blackberries
Why are they good for you? Blueberries contain ellagic acid, which prevents brain cell damage. Strawberries are rich in antioxidants, and blackberries contain anthocyanins which help fight degenerative brain diseases.
How does that help? Berries strengthen the brain by helping with memory and cognitive skills. Berries also improve brain cell communication.
How can you include them into your diet? Have a berry-rich smoothie, add to breakfast cereals or eat on their own.
3. Seeds such as sunflower or pumpkin
Why are they good for you? Seeds and nuts boost your mood and affect your brain power. They contain thiamine which increases memory and cognitive function as well as zinc, Vitamins A and E, and omega 3 and 6 fatty acids.
How does that help? You will be able to think clearly and remember more.
How can you include them into your diet? Add seeds to your smoothy, salads or make muffins with whole grains, nuts and seeds.
Why are they good for you? Tomatoes have an abundance of lycopene, which helps protect our brains against damage caused by free radicals. They are also full of vitamins A and C as well as potassium.
How does that help? Free radicals are thought to be a major factor in the development of dementia or Alzheimer’s disease. By eating more tomatoes, whether raw or cooked, you may reduce your chances of developing these diseases.
How can you include them into your diet? The health benefits of tomatoes remain whether they are eaten raw or cooked. Eat them sliced on sandwiches, in salads, or as a sauce for whole wheat pasta.
Why are they good for you? Eggs contain choline which helps boost your memory.
How does that help? If you remember more you won’t have to search for information because you’ll have it readily accessible in your brain.
How can you include them into your diet? Eggs are one of the easiest foods to incorporate into your diet. Cooking them by poaching or boiling is healthier than frying them.
Why are they good for you? Your brain needs healthy fats to function properly. Avocados are nearly as good as berries for brain health. The mono-unsaturated fats allow blood to flow properly which is imperative for a healthy brain.
How does that help? Without enough blood flowing to the brain, it would soon become starved of oxygen. Increased blood flow to your brain allows you think clearly and remain alert.
How can you include them into your diet? Add half of an avocado to a salad or eat the slices on the side. Sprinkle on some lemon juice, salt, or honey.
Why is it good for you? Broccoli is high in several nutrients including vitamin K.
How does that help? Vitamin K enhances your cognitive abilities and improves your brainpower.
How can you include it in your diet? Cut it up in a salad, steam it, or eat it raw with a hummus dip.
Why is it good for you? Folic acid is one of the main nutrients to be found in spinach.
How does that help? The folic acid in spinach aids your memory. It also helps slow down the effects of aging and can improve your ability to learn.
How can you include it in your diet? Eat it raw in a salad or use the leaves in place of iceberg lettuce in a sandwich, or add it to a stirfy.
Why are they good for you? Bananas are full of vitamin B6, potassium, and folic acid.
How does that help? Bananas help raise your serotonin levels which improves your mood. Naturally, if you are in a better mood you’ll be more productive.
How can you include them into your diet? Eat them raw, add them to fruit salads, or use them in your favourite smoothy.
10. Wild Salmon
Why is it good for you? You probably can’t find a better source of omega 3 fatty acids than those found in deep-water fish.
How does that help? Omega 3 fatty acids are important for improving memory and learning. They also help fight off depression which could adversely affect our productivity.
How can you incorporate it into your diet? Grill a salmon steak for dinner, use it on a salad, or use it raw in sushi. You can also take Omega 3 fish oil supplements.