Foods that increase brainpower
There are plenty of nutritious foods out there with surprising benefits for different parts of the body. Here are a few examples that help to keep the old grey matter sharp.
Oats are rich in selenium, an antioxidant that has been shown to have protective effects in brain disorders and age-related cognitive problems. They also supply energy to the brain, which may improve learning.
Asparagus is full of vitamin A, which contributes to adult brain plasticity — helping you keep your brain learning and growing as you age.
Eggs have a high choline content, which is linked to long-term memory development.
Blueberries. Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries may improve both learning capacity and motor skills.
Avocados are almost as good as blueberries in promoting brain health. True, the avocado is a fatty fruit, but it’s a monounsaturated fat, which contributes to healthy blood flow. And healthy blood flow means a healthy brain. Avocados also lower blood pressure and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health.
Nuts and seeds are good sources of vitamin E, higher levels of which correspond to less cognitive decline as you get older. Add a handful a day of walnuts, hazelnuts, brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seeds, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although to reduce your salt intake, buy unsalted nuts and beware of added oils.
Beans are under-recognised and economical. They also stabilise glucose (blood sugar) levels. The brain is dependent on glucose for fuel, and since it can’t store the glucose, it relies on a steady stream of energy, which beans can provide. Any beans will do, but lentils and black beans are particularly nutritious.
Wild salmon. Deepwater fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function. Wild salmon is recommended for its cleanliness and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring.
Pomegranate juice. The amazing pomegranate offers potent antioxidant benefits that protect the brain from the damage of free radicals. You can eat the fruit itself but with its many tiny seeds, it’s not nearly as convenient as drinking the juice. Probably no part of the body is more sensitive to the damage from free radicals as the brain. Citrus fruits and colorful vegetables are also high on the list of brainy foods because of their antioxidant properties – the more colourful the better. want to read
Dark chocolate. Yes the naughty stuff can be good for you! Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood. This is one superfood where more is not better… enjoy in moderation.
In case you didn't know already, you might want to read about Why you NEED fat to absorb vitamins.