Finally, a chemical called sulforaphane, is important for strengthening the blood-brain barrier to keep unwanted toxins out of the brain.īroccoli is a favorite for stir fry, but isn’t bitter, so also works chopped in salads. It’s also a decent source of folic acid, which also helps cognitive function. This cruciferous vegetable also has choline, important in cellular repair, and may improve memory and brain function. BroccoliĪnother famous dark green veg, broccoli has high levels of vitamin K, which has been seen to help prevent Alzheimer’s disease, as well as keep arteries from clogging up. The stimulating effects of chocolate have also been demonstrated to improve cognitive performance and mental alertness.Ĩ5% cacao or higher chocolate is a great treat any time of day, but hot cocoa also works well for getting a cacao boost. It’s well known that cacao can help with mood, but less well known that bioflavonoids in chocolate can significantly restore blood flow to the brain – a common problem for healthy aging. Often misconceived as a diet sin, chocolate without the heavy sugar is practically a saint when it comes to health and enjoying a treat in-between or after meals. Need a reason to make those chips healthier? Get some guacamole every time you buy a bag! 6. In fact they contain at least trace amounts of every single vitamin and mineral the human body needs, which may be why they’re known to improve memory and concentration, as well as help prevent blood clots in the brain, and brain dysfunction caused by diabetes. AvocadosĬontaining healthy fats along with potassium, vitamins K, C and E, folate, iron, fiber, magnesium, potassium, and B vitamins, avocados are a simple way to get a broad range of nutrients in soft chunks.
Bought frozen it can easily be added fresh in small amounts when cooking dishes. Though it can be bitter, it’s less so when cooked, and complements any stir fry. It doesn’t stop there though, spinach is a veritable cornucopia of nutrients, including vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, vitamin C, dietary fiber, phosphorus, vitamin B1, zinc, protein and choline! In combination these help maintain cellular functioning and healthy blood flow to the brain. Not quite the muscle boosting veg we associated with Popeye, spinach is actually high in potassium rather than iron, which helps keep the electrical conductivity of the brain on par – needed for quick thinking. Quite a few studies suggest that walnuts can positively affect brain aging and brain health, may prevent memory impairment and help with remembering things commonly forgotten.Īs a standalone snack they are easy to eat on-the-go, providing a nice balance of protein and healthy fats. Again walnuts have Omega-3 fatty acids and pack a range of nutrients into a single nut. Perhaps the easiest snack to remember as brain food, simply because it looks like one. Luckily these fruity treats are tasty and couldn't be easier to add to a daily breakfast.
Some research indicates that blueberries could provide a range of benefits against neurodegenerative diseases. They can also reduce inflammation, which may improve cognition and memory. Similar to other small dark fruits like blackberries, these tiny berries are loaded with antioxidants, which protect your brain from oxidative stress. Eating a combination of these two to three times a week will keep your Omega-3 supplies plentiful. Other oily fish that provide the benefits of omega-3s are sardines and herring. They also contain important anti-inflammatory substances. Since the body can't produce Omega-3s, they have to be consumed to maintain an adequate supply. Salmon are a deep-water fish rich in Omega-3 essential fatty acids, which reduce oxidative stress and enhance synaptic plasticity and learning and memory. Rather than taking expensive supplements or chugging caffeine all day to keep your concentration going, consider adding these 9 superfoods regularly into your diet to keep your brain fighting fit. Whether its to get a bit of extra spark in neurons or to keep your brain healthy, diet is a great way to look after your grey matter.
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