In a recent post, we talked about ten common causes of brain fog and memory loss, and how you can get your brain functioning at its best, naturally. One common cause is a poor diet. In addition to cleaning up your eating habits, there are some foods deemed as “superfoods” for your brain. Just as spinach gave Popeye strong muscles, here are a few top superfoods that can give you brain power.
These tiny berries are packed full of antioxidants that protect your brain from oxidative stress and reduce inflammation, helping to improve cognition and memory. The findings of one research study suggest that blueberries could possess a wide range of physiological effects against neurodegenerative diseases. The results of another study show that blueberries enhanced motor performance and improved cognition, specifically working memory. Try adding a few flavorful blueberries to your breakfast each day.
Did you ever notice what part of the body walnuts resemble? That’s right – your brain! Walnuts have omega-3 fatty acids which can enhance brain function. A research study on how walnuts affect brain aging and behavior shows that they enhance brain health. Another study suggests that walnuts may be useful against memory impairment and exert anti-amnesic activities. So when you are preparing your snacks for the upcoming week, throw a handful of walnuts into a small container to take with you. They are easy to eat on-the-go and they also fill you up when you need a quick snack.
Fish contain omega-3 fatty acids, which are highly concentrated in the brain and are important for brain memory and function. Omega-3 fatty acids help reduce inflammation. Research shows that long term omega-3 supplementation prevents the development of intracranial atherosclerosis (plaque buildup in the arteries of your brain). Another study provides evidence that omega-3’s exert positive effects on memory function in healthy older adults. Omega-3 fatty acids are found in fish, such as salmon, tuna, and halibut, as well as algae and krill, some plants, and nuts. Adding fish to your diet is a great way to get your omega-3’s, however if you aren’t a seafood person and don’t like eating fish, then a good alternative is a high quality fish oil supplement that is free heavy metals and impurities.
Now here’s an incentive to eat a little more guacamole. Avocado’s contain the good, healthy fats, potassium, vitamins K, C and E, folate, iron, fiber, magnesium, potassium, B vitamins, and can improve memory and concentration. The nutrients in avocados can help prevent blood clots in the brain and folate, in particular, can help prevent Alzheimer’s. Study results demonstrate that avocados can prevent brain dysfunction induced by diabetes.
5. Dark Chocolate
It won’t take a lot of convincing to add a little dark chocolate to your day to help boost your brain power. Dark chocolate has powerful antioxidants that help protect your brain. The results of a research study on dark chocolate demonstrate that it improves the cognitive performance in spatial memory. Dark chocolate also contains caffeine, which is a stimulant that can improve mental alertness and enhance focus and concentration.
6. Green tea
Drink up! Adding a cup of green tea to your daily regimen can do wonders for your brain. Green tea contains polyphonols, such as flavonoids and catechins, which function as powerful antioxidants that protect your brain cells from free radical damage and improve brain function. A recent study provides evidence that green tea improves memory.
It’s comforting to know that the God given food we have on our planet has a role in nourishing our bodies and preventing disease. Next time you’re at the grocery store, pick up a few of these superfoods to incorporate into your daily eating plan so that you can boost your brain power and have a super productive day!