Today I’m going to sharing with you 17 Best Food for Brain and Foods that improve memory and concentration that can increase your mental performance. and memory we literally are what we eat and the food we consume of 100% affects
how sharp and clear our thinking is on a day to day basis 2/3 of our brain is made of fat and our brains need fat to produce brain cells foods that are high in good omega-3 fats that are rich in antioxidants vitamins and minerals and are anti-inflammatory
not only protect us from brain-related diseases they can actually help increase cognitive ability a quick and easy way to improve your mental power is by adding some or all of these foods in your regular diet so let’s jump right into it
Number One – Broccoli
Broccoli is not only a superfood for the whole body, but it’s also one of the best foods for the brain to boost brain power and improve your memory! It’s rich in calcium, vitamin C, B vitamins, beta-carotene, iron, fiber, and vitamin K.
These nutrients protect against free radicals, they maintain proper blood circulation and remove heavy metals that can damage the brain. Broccoli’s potassium content helps the nervous system.
which in turn helps the brain. Research also suggests that broccoli can help contribute to the brain healing itself in the event of an injury!
That’s pretty powerful stuff for a vegetable, and it’s not just limited to broccoli, but extends to the cruciferous vegetable family, including cauliflower and Brussels sprouts.
Number two- Nuts
Especially walnuts and almonds, they are some of the Best Food for Brain on the planet, and they’re extremely good for the nervous system too. Nuts are a great source of omega 3 and omega 6 fatty acids, vitamin B6; and vitamin E, which has shown to improve brain power and prevent many forms of dementia by protecting the brain from free radicals.
Though it is worth noting, nuts contain some anti-nutrients – such as phytic acid, so it’s much healthier if you soak them overnight before you eat them.
walnuts are chock full of good fats antioxidants and vitamins such as vitamin E that help ward off all hay MERS and can boost memory and focus these nuts ironically shaped like the human brain can naturally increase serotonin levels helping fight depression and are loaded with omega-3 anti-inflammatory fats that can help improve focus and concentration
Number three- Legumes
Legumes are an excellent source of complex carbohydrates! These complex carbohydrates are also mixed with fiber that slows down absorption,
providing a steady supply of glucose to the Best Food for Brain without the risks of sugar spikes associated with many other sugar sources. Legumes are also rich in foliate — a B vitamin critical to brain function!
Number four- Wild Salmon
Wild salmon wild-caught salmon is one of the Best Food for Brain on the planet it’s loaded with anti-inflammatory omega-3 fats which are great for our brains
and you want to stay with the wild-caught the farm-raised are not as good because they can they’re filled with mercury coloring and other toxins that can actually damage our brains so make sure you get wild cut
Number five – Mint
Mint is a good source of vitamin A and vitamin C. Vitamin A can help boost learning skills and increase brain plasticity while expert said vitamin C also protect against cognitive decline.
According to studies, even the scent of mint affects brain functioning by boosting alertness and memory. It also helps improve basic clerical skills, such as typing and memorization.
Number Six – Avocados
Good quality fats are extremely important for brain health, And avocados are a really good source of mono-unsaturated fats, omega 3, and omega 6 fatty acids. These increase blood flow to the brain, lower cholesterol, and aid in the absorption of antioxidants.
Avocados contain healthy and Best Food for Brain monounsaturated fats they also contain potassium which is essential to mental function and nerve impulses vitamin K and folate which help protect against stroke as well as increased brain power they also contain vitamin B and C which are essential vitamins for brain health
Number Seven – Beets
beets are great for mental performance because they contain natural nitrates that increase blood flow to the brain.
And can lower blood pressure fight cancer and increase athletic performance there are rich in vitamin C fiber potassium manganese and foliate be sure
also to eat the beet greens along with the beet because they contain more iron than spinach and actually have a higher nutritional value than the beetroot itself
Number eight – Quinoa
Quinoa is an excellent source of complex carbohydrates and fiber to balance blood sugar while providing the essential glucose the brain craves.
Quinoa is also a good source of iron which helps keep the blood oxygenated. While B vitamins balance mood and protect blood vessels.
It is also gluten-free for those with sensitivities to this protein. But most of grains and nuts seeds quinoa should be soaked overnight before cooking.
Number nine – Wild Blueberries
Wild blueberries wild blueberries are referred to as brain berries because they’re loaded with antioxidants and brain-boosting properties they are one of the highest antioxidant-rich foods and contain Gallic acid which helps protect our brains from active oxidative stress.
new study has shown that diets rich in blueberries significantly improve both the learning capacity and motor skills of aging rats making them mentally equivalent to much younger rats
Number ten – lion’s mane
Lion’s mane this edible mushroom native to China and Japan you can now find in your gourmet food store it has been shown in several studies to greatly enhance cognitive function memory and recall and even help reduce anxiety and depression lion’s
mane can increase nerve growth factor nag a protein that has neuron protective and neuron enhancement qualities also ngf is essential for growth and survival of neurons. It can help reduce inflammation in the brain therefore resulting in normal.
growth and brain performance lion’s mane is traditionally consumed as a tea and a great company that. I know like and trust for lion’s mane is for sig Mastic now I’ll make sure I put a link in the show notes for you guys to check them out.
Number Eleven – Coconut Oil
Coconut oil contains medium-chain triglycerides that the body uses for energy, leaving glucose for the brain. It also seems to have a beneficial effect on blood pressure, blood sugar, and cholesterol.
And anything that benefits the heart and circulation also benefits the brain! Coconut oil also acts as an anti-inflammatory and has to prevention of Alzheimer’s and dementia.
While there’s no single brain food that can completely protect against age-related disorders, paying attention to what you eat. Gives you the best chances of getting all the nutrients you need for cognitive health.
Number twelve – Egg Yolks
Egg yolks a ghost contain high amount of B complex vitamin chlorine which is essential for brain health. And can aid in concentration and neuron health because it reduces inflammation.
Now chlorine also helps break down betaine which helps producing feel-good hormones just serotonin and dopamine egg yolks.
Also provide essential mineral and brain enhancing nutrients zinc two large egg yolks provide about two hundred. And thirty milligrams of chlorine which is about half the recommended daily amount all their foods. That are rich in coal our dark leafy greens and broccoli.
Number Thirteen – Flax Seed
Flax seeds are another great source of anti-inflammatory omega-3 fats. Which again are essential for brain development and function. Flax seeds contain a specific type of mega 3 called alpha Laennec acid.
That can enhance the cerebral cortex Or easiest way to include flaxseed in your. Diet is by putting them in a super food Smoothie or simply sprinkling them on a big green salad.
Number Fourteen – Chia seeds
Chia seeds contain high amounts of antioxidants in brain minerals such as iron copper magnesium manganese. And zinc they are also an excellent source of plant-based omega-3 essential fats which combat body and brain.
Inflammation actually gram for gram chia seeds contain more omega-3s than wild salmon believe it or not
Number fifteen – Dark chocolate
Dark chocolate 70% cacao or greater contains antioxidants called flavoring which can help improve blood flow to the brain. And help to reduce the inflammation of flavoring and have recently linked with improved cognitive performance of brain-boosting properties.
Cacao also contains the bromine which is alkaloid similar to caffeine which helps produce helps with focus and energy.
Number Sixteen – Sunflower Seeds
Sunflower seeds and pumpkin seeds especially, are great for the brain! They contain a rich mix of protein, omega fatty acids, and B vitamins. These seeds also contain tryptophan,
which the brain converts into serotonin to boost mood and combat depression.
Eating a handful of seeds daily will also provide your daily recommended amount of zinc. Which can help enhance memory and thinking skills! Soaked and sprouted seeds are even healthier!
Number Seventeen – Rosemary
Rosemary has been improving memory form centuries and Best Food for Brain. Science now confirms that rosemary actually in fact is amazing for our memories.
A recent study conducted found that smelling rosemary essential oil enhanced memory function in the participants. Significantly karate acid found in rosemary helps protect the brain from neuron degeneration by protecting it from free radicals rosemary.
Also contains high levels of antioxidants and anti-inflammatory properties so this week’s healthy in the 21st century challenge is to.
Try incorporating more of these amazing brain boosting foods into your daily diet.
Let me know in the comments below. Which foods you’re already eating and which new foods you’re going to try this week and until next week.