You really are what you eat!
Surprisingly, there has been a lot of food that have been scientifically proven to help boost our brain activity!
Want to keep your mind sharp and nourished?
Here are the top 25 highly effective brain foods that improve memory, concentration, and overall clarity.
This gives 20% of your magnesium RDA which regulates key neuroreceptors and protects against loss of cognitive function.
A French study linked high flavonoid intake to better cognitive performance. Blueberries are especially flavonoid-rich.
Onions to keep your brain (if not your breath) fresh: Japanese researchers found their sulphur compounds neutralise toxins which limit cognitive function.
4. KIDNEY BEANS
The best combination of inositol and choline, B vitamins which work together to aid the functioning of brain cells.
You can put them in salads and stews. This gives 14% of your pyridoxine RDA, which regulates the brain’s neurotransmitters.
This provides 151mg of valine, “an essential amino acid,”. Valine has been shown to help preserve cognitive functioning following a brain injury.
7. RED CABBAGE
We recommend red cabbage: in one study, 100g significantly raised participants’ numbers of brain-boosting anthocyanins.
Nutrition writer Kate Percy recommends them for their vitamin D: 80g provides half your RDA. University of Manchester found vitamin D aids memory by protecting key brain pathways.
We recommend pumpkins for their vitamin D: 80g provides half your RDA. University of Manchester found vitamin D aids memory by protecting key brain pathways.
High in iron, a mineral that improves memory, alertness and attention span. Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
Beets contains phenylalanine, an amino acid that helps relay signals from one brain cell to another. Scientists at Wake Forest University determined that natural nitrates in beets can increase blood flow to the brain, thereby improving mental performance. Roasted and then drizzled with honey dressing like this easy-to-make healthy side dish.
High in beta carotene and other natural substances that help protect brain tissue from toxins.
A carrot a day reduces stroke risk by 68 percent. Many studies have strengthened the “carrot effect” on brain. Studies conducted on stroke patients revealed that those with highest levels of Beta carotene have the best survival rate.
Beta-amyloid plaques are one of the trademarks of Alzheimer’s disease. The other is tangles in the brain made of tau proteins that can cause brain cells to die.Emerging research from the University of California at Santa Barbara reveals that two compounds in cinnamon – proanthocyanidins and cinnamaldehyde -may inactivate these tau proteins.
14. CITRUS FRUITS
Citrus fruits contain vitamin C and other antioxidants that help maintain sharp memory and help brain cells resist damage.
Caffeine is another substance wherein the dose makes the poison: In excess, it can cause brain fog, but in moderate amounts, caffeine can improve attention span, reaction time, and other brain skills. A 2007 French study found that women over 65 who drank three or more cups of coffee a day were better able to recall words than women who consumed little or none. Another review showed that coffee drinkers may cut AD risk by up to 30%.
Go for Thai or Indian takeout; these cuisines often use the potent spice known to fight inflammation. Animal studies have shown that curry’s active ingredient, curcumin, actually clears away Alzheimer’s-causing proteins in the brain called amyloid plaques (though more research is needed in humans).
High in the B vitamin choline, which helps with memory. Egg whites: High in protein, which can improve alertness by increasing levels of norepinephrine, which helps keep your brain at its sharpest.
18. ROMAINE LETTUCE
High in folate, a B vitamin important for memory and nerve cell health. Eating lettuce may benefit the most important part of your body. Lettuce contains specific nutrients that boost the function of your brain so it is able to send messages to the rest of your body more efficiently. The salad you eat today may protect your brain long into the future as well.
High in folate, a B vitamin important for memory and nerve cell health. If you eat spinach regularly, chances are the antioxidants, nutrients and phytochemicals found in spinach leaves will have a positive effect on the health of your brain. Spinach support your nervous system, memory, learning and cognition by eating fresh spinach regularly.
A probiotic food that has been found in many studies to boost mental alertness. Yogurt – the really fattening kind – contains tyrosine. Tyrosine perks you up and improves mental alertness. But avoid those sugary yogurts! Look for Bulgarian, Greek or “European style” yogurts (essentially the same thing).
21. WHOLE GRAINS
Fiber-rich oatmeal, oat bran, brown rice, and so on help stabilize blood glucose (sugar) levels, compared with refined carbs like white bread and sugary foods. Your body digests these simple sugars quickly, so you have a sudden energy spike—and subsequent plummet. Since glucose is the brain’s main source of fuel, it’s important to keep levels steady; during a crash, you’ll feel tired and crabby and have trouble concentrating.
Every cell in your body needs water to thrive, and your brain cells are no exception; in fact, about three-quarters of your brain is water. A small Ohio University study found that people whose bodies were well hydrated scored significantly better on tests of brainpower, compared with those who weren’t drinking enough.
A great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Broccoli is not just one of the best types of food for the brain, but also one of the worlds best super foods, so be sure to consume it at least twice per week and don’t overcook it or you will destroy much of the nutritional value.
Sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, onions, tea, and beer.
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s.