Like bones and muscles, brain needs nutrition and energy to produce new cells and regenerate itself. What we eat has a big impact on how our brain function day by day, brain-healthy foods help brain stay alert, focus, and promote good memory. In the long run, if we incorporate those foods into a healthy diet, we can get better mental function and prevent degenerative brain disease in the years to come. So what are the foods that boost brain power?
In general, foods that benefit heart, blood vessels are the best nutrition source for brain. We throw out the following food ideas for you to pick on.
Dark green leafy vegetables
vegetables like spinach, kale, broccoli contain abundant amount of antioxidants, folate and vitamin K. they help slow cognitive degeneration; antioxidants fight free radicals that cause brain cell damage by reducing the oxidative stress. Try 2 servings of green leafy vegetables every day, serve in salad or stir- fry.
best fatty oils exist in certain fish and plants, including salmon, sardine, flaxseeds, avocado, walnuts etc. they are rich in Omega-3 fatty acids, which are the essential fatty acids our brain needs. It promotes healthy cell membrane and nerve cells. Eat fish twice a week, if you are not a fan of fish, make up with plant form fatty oil like avocado, flaxseeds etc.
As No.1 antioxidant berry on the earth, blueberries are bursting with flavonoids. Flavonoids protect our brain cells from oxidative damage. In a 2012 study published in Annals of Neurology, researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of blueberries each week delayed memory decline by up to two-and-a-half years, a great example that blueberry boosts brain power!
People drink tea to clear mind in the morning, and boost concentration in the afternoon. It is the best drink to boost brain power next to coffee. Based on the research conducted by Maryland University Medical Center, polyphenols – antioxidants in green tea can neutralize free radicals and prevent its damage on the brain cells.
All nuts boost brain power, but walnuts leads the go. Rich in Omega-3 fatty acids, walnuts nourish brain cell growth, reduce memory loss , help lower blood pressure and protect arteries. That’s good for both the heart and brain.It also contains polyphenols, the antioxidants that fight brain inflammation. A small handful of walnuts everyday will serve your brain good.
Apart from foods to boost brain power, we should also promote a balancing well-rounded diet and physical exercise to optimize brain health. For those whose diet is unbalance, you should consider taking omega-3 supplement and multi-vitamin and mineral complex for nutrition back-up.