1. Salmon
If you like seafood, get excited, because salmon is one of the most nutritious, brain food-friendly foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly — goodbye, brain fog — and improve memory.
If you have kids, feeding them salmon can help prevent ADHD by improving their focus. And these same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!
Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught salmon can be filled with mercury and toxins. Enjoy it in these Salmon Cakes or homemade Smoked Salmon Sushi Bowl.
2. Turmeric
Isn’t it great when a simple spice has amazing health benefits? That’s the case with turmeric, an ancient root that’s been used for its healing properties throughout history. Thanks to curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents.
Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information. Talk about a super spice! Start your day with this brain food and make my Turmeric Eggs and Turmeric Tea. (Learn more benefits of tumeric)
3. Walnuts
It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s.
Walnuts often top the brain-food list, and it’s easy to see why. With a high concentration of DHA, a type of omega-3, walnuts protect the brain, prevent cognitive decline and improve cognitive performance in adults. Just one-fourth of a cup of walnuts will provide you with nearly 100% of your daily recommended intake of DHA.
4. Wholegrains
Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy – in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for ‘brown’ wholegrain cereals, granary bread, rice and pasta.
5. Blackcurrant
Vitamin C has long been thought to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer’s. One of the best sources of this vital vitamin are blackcurrants. Others include red peppers, citrus fruits and broccoli.
6. Tomatoes
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. Favour cooked tomatoes and enjoy with a little olive oil to optimise absorption and efficacy.
7. Ginkgo biloba
Ginkgo biloba offers many brain-boosting benefits, by stimulating circulation in the brain. According to Web MD, some studies have indicated that ginkgo biloba is helpful in restoring memory function in the early onset of Alzheimer’s disease.
8. Ginger
Ginger is a spicy compliment to many dishes from sweets to stir-fry. Ginger is stimulating for both the blood and memory.
A 2012 study published in Evidence-Based Complementary and Alternative Medicine looked at the results of ginger supplementation in 60 women. Women were given either 400 mg of ginger, 800 mg of ginger, or a placebo for two months. The women were then given a variety of memory tests. Women who supplemented with the highest levels of ginger performed best on the memory tests. (You can learn more ginger health benefits here)
9. Green tea
Green tea is known for its antioxidant properties, but one of the antioxidants in green tea may also benefit the brain. Green tea contains EGCG (epigallocatechin-3 gallate), which was shown in one study to benefit cognitive function.
A 2013 study conducted by Third Military Medical University in China studied the effects of EGCG on the brain. The researchers found that EGCG promotes the creation of neural progenitor cells (similar to stem cells), that can turn into a variety of cells. The researchers compared the memory function of mice taking ECGC supplements with control mice. The study found that mice with EGCG supplements had better memory and spatial awareness than the control mice.
10. Quinoa
Quinoa is full of delicious nutrients, including magnesium, vitamin B6, iron, saturated fat, and potassium. One serving of quinoa will provide you with 43 percent of iron, 40 percent of vitamin B6, 83 percent of magnesium, 27 percent of potassium, and 15 percent of fats based on the FDA’s recommended daily dietary intake.
Quinoa contains a high level of fiber, which promotes healthy blood circulation, according to Web MD. Potassium, fat, vitamin B6, and magnesium are also memory-boosting nutrients.
11. Beans
Beans are an excellent source of protein and provide much of the protein in vegetarian diets. Beans contain many beneficial ingredients, including vitamin C, folate, omega-3s, and B vitamins.
The high concentration of omega-3s in beans (311 mg per serving of kidney beans), makes them an excellent source of the memory-boosting fatty acid. The other vitamins included in beans don’t hurt either.
12. Chia Seeds
Rich in omega-3 fatty acids, chia seeds are a great alternative to fish oil and offer the same brain benefits. In fact, just 3 1/2 tablespoons contain the same amount of omega-3 fatty acids as 32 ounces of salmon.
Omega-3s are essential for brain function, but this tiny seed also contains a fair amount of protein, which also feeds your brain. And unlike other seeds, chia is a complete protein with all nine essential amino acids.
13. Mushrooms
Niacin and copper found in mushrooms promote the function of nervous system and keep the nerves healthy. These foods contain panthothenic acid (vitamin B5) which is essential for production of various hormones that play a vital role in the proper functioning of brain. Read about foods that boosts your memory. (Learn more benefits of mushroom)
13. Coffee
Caffeine affects the central nervous system in several ways. However, the effects are mainly believed to stem from the way caffeine interacts with adenosine receptors. Adenosine is a neurotransmitter in the brain that promotes sleep. Neurons in your brain have specific receptors that adenosine can attach to. When it binds to those receptors, it inhibits the tendency of neurons to fire. This slows neural activity.
Adenosine normally builds up during the day and eventually makes you drowsy when it’s time to go to sleep. Caffeine and adenosine have a similar molecular structure. So when caffeine is present in the brain, it competes with adenosine to bind to the same receptors. However, caffeine doesn’t slow the firing of your neurons like adenosine does. Instead, it prevents adenosine from slowing you down. Caffeine promotes central nervous system stimulation, making you feel alert.
14. Spinach
Take a tip from Popeye, and start adding spinach to your diet. Studies show that these leafy greens can significantly reduce cognitive decline. Spinach is high in folate, which is needed to synthesize the B vitamins linked to memory improvement.
It’s also rich in L-tyrosine, a type of amino acid that plays a crucial role in synthesizing norepinephrine and dopamine. These neurotransmitters keep your brain focused and alert.
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