10 Foods to Enhance Brain Health
Sheila was studying for the NBHWC exam and was having trouble focusing. She was finding that as hard as she tried to focus on the page she was reading, her mind was elsewhere.
Sure, she was tired from studying for the last several hours, but she knew her focus and energy needed to be on point so she could retain all the important information she was going over.
Sheila knew she needed to properly fuel her body so she could be at the top of her game for the big exam.
But studying can be stressful, and it can be easy to forget about the importance of proper nutrition.
However, when you don’t fuel your body properly, you become tired, unable to focus, unenergetic, and your cognitive function declines, making it difficult to retain important information!
Take care of your body and boost your cognitive function with these 10 brain-boosting foods.
10 FOODS TO ENHANCE BRAIN HEALTH
A study published in the Asia Pacific Journal of Clinical Nutrition found that turmeric may enhance memory in adults for up to six hours.
This is because of a component located inside turmeric known as curcumin, which has antioxidant properties that may be able to help the brain form new memories.
Start your day by adding turmeric to an omelet. It also tastes great in many homemade soups.
Rich in memory boosting omega-3 fatty acids, walnuts have been shown to produce positive effects on brain function and memory.
Walnuts make an excellent snack. They are easily portable and go well with just about any fruit.
Pack some in a plastic bag along with some blueberries or grapes for a quick energy and brain-boosting snack or add them to salads for an additional crunch.
The DHA found in salmon, mackerel, and tuna may help maintain normal brain function in adults.
Your brain prefers DHA to other sources of dietary fat and will use it over those other sources when available.
Deficiencies in DHA include learning impairments.
Salmon goes great in salads and can be used in many dips or baked dishes. Get creative!
The anthocyanins, or polyphenolic compounds, found in blueberries have been shown to improve memory in adults according to the Journal of Agricultural and Food Chemistry.
They also have antioxidant and anti-inflammatory properties to help keep brain health at its best!
There’s no wrong way to eat a blueberry. Snack on them throughout the day, add them to salads or healthy desserts, or pair them with walnuts for an added brain boost!
Keep a bag of fresh, organic blueberries nearby for whenever you need a little extra boost.
High in omega-3 fatty acids and monounsaturated fat, avocados are a delicious way to eat your brain healthy. They are so delicious that they can be eaten as is or in salads, eaten alongside quinoa or brown rice, or even added to smoothies.
They also make a great spread on gluten-free sprouted grain bread or can be consumed in dips such as guacamole.
6. SUNFLOWER SEEDS
Sunflower seeds are high in vitamin E, which has been shown to improve neurological function. Deficiencies in vitamin E have been linked to poor memory in aging adults.
These are another great snack when you’re on the go and can be eaten plain, added to salads, sautéed with vegetables, used in smoothies, and so much more!
Spirulina is very healthy and has been shown to be proactive in treating certain cancers, immunodeficiency, hyperlipidemia, and inflammation, and according to research, it has also been shown to improve memory dysfunction.
Try sipping on some spirulina herbal tea or fuel up in the morning by adding some to a green breakfast smoothie.
8. GINKGO AND GINSENG
Research also shows that when taken together, ginkgo and ginseng may be able to improve memory quality.
Drink ginkgo and ginseng herbal tea to help keep your brain fresh and your attention focused.
The L-tyrosine found in almonds has been associated with improved cognitive performance when faced with a multitasking situation, according to the Journal of Pharmacology Biochemistry and Behavior.
Almonds are also extremely easy to incorporate into most of your favorite recipes. They can be added to smoothies, salads, gluten-free grain dishes, or eaten plain!
They are also easily portable and can be stashed in your bag for whenever you need a quick pick-me-up.
10. COMPLEX CARBOHYDRATES
Just like an endurance athletic event, your brain needs fuel to go the distance. Complex carbohydrates such as oats, brown rice, and legumes provide the brain with glucose, which is needed for learning, concentrating, and memory function.
Try pairing brown rice with salmon for dinner or eating oatmeal with blueberries and walnuts for breakfast.
TO WRAP IT UP
Instead of blaming your foggy memory and lack of focus on you being tired or stressed, take actionable steps to improve and enhance your cognitive function by fueling your brain!
Which one of these foods will you make a point to eat today? Share it in the comments!
And if you’re looking for more tips, check out here 10 Health Boosting Foods You Need To Buy Today!