Staying at the top of your game isn’t always easy.
Constant stress can leave you feeling sluggish or in a fog.
When a good working memory or laser sharp focus are needed, are you taking care of your overall brain health?
There are certain natural foods that are proven to improve brain health and cognitive function. Adding some of these to your meal plan will help you stay sharp now and for years to come.
#1 - Leafy Greens
Think of hardy greens like kale, spinach, collards, broccoli and arugula. They are packed with nutrients, including Vitamin K. This is a fat soluble nutrient involved in building and maintaining brain cells. Scientists are discovering a correlation between levels of Vitamin K and cognitive performance. Moreover, increased Vitamin K over time is thought to prevent or delay the onset of Alzheimer’s or dementia in later life.
#2 - Fatty Fish
More specifically, omega-3 fatty acids. Salmon, trout, herring, sardines and other fatty fish are good sources of these omega-3s. But you can also get them from flaxseeds, avocados, or walnuts. Omega-3s are used in the construction of brain and nerve cells. They aid in learning and memory now, and also help slow mental decline when we get older.
#3 - Berries
Berries rich in antioxidants have notable positive effects on the brain. Antioxidants can increase brain plasticity, resulting in better learning and memory. Age-related cognitive decline is also reduced or delayed in people who consume more of the antioxidant compounds found in berries. Consider adding some blueberries, strawberries, or blackberries to your cereal, yogurt, or salads.
#4 - Coffee & Tea
The caffeine in coffee and tea helps people feel more alert. A 2018 study reveals that caffeine may also increase the brain’s capacity for processing information. Coffee is also rich in antioxidants, bringing some of the same benefits of berries described above. Tea also has antioxidants, but it’s important to note that herbal teas have lower concentrations than black, white, green, or oolong.
#5 - Nuts & Seeds
Nuts and seeds are rich in Vitamin E, which is known to support brain health and improve cognition. Consider snacking on sunflower seeds, almonds, hazelnuts, or pumpkin seeds instead of processed chips or crackers.
#6 - Whole Grains
Whole grains are another great source of Vitamin E. Oatmeal, whole-grain bread or pasta, quinoa, and brown rice are all easy ways to up your intake of this crucial nutrient. Refined carbs (like those founds in white bread) are more quickly broken down into sugar. Higher sugar consumption over time is linked to a faster decline in brain function. Swap out refined carbs for complex carbs (like whole grains) whenever you can.
#7 - Fermented Foods
Sources of live bacteria include yogurt, kimchi, and kombucha. These are proven to help with a healthy gut, but also may improve memory and slow cognitive decline.
Bonuses:
While preparing your brain boosting meals, don’t be shy with the spices. They can affect your brain as well as your taste buds. Turmeric reduces anxiety while improving memory. It’s even been shown to help new brain cells grow. Saffron reduces symptoms of depression. Spices in general are another good source of antioxidants.
If you’ve got a sweet tooth, reach for some dark chocolate for dessert. The flavonoids in dark chocolate can impact learning and memory. People who eat dark chocolate more frequently perform better on mental tasks than those who do not.
Intentionally supporting brain health and cognitive function can keep you sharp, now and in the future.
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