Brain Boosting Foods

Many research studies are showing that brain boosting foods also protect your heart and blood vessels. To foster good brain health try to eat more of the following foods;

Leafy Greens 

Leafy vegetables such as kale, spinach, swiss chard, dandelion greens and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta carotene. Research suggests these green foods may help slow cognitive decline.

Caviar and Fatty Fish

Caviar contains unique nutrients that are perfect for supporting the brain, including omega-3 fats and choline. Also, vitamin B6, B12, minerals like iron and magnesium and a large amount of protein combined with antioxidants like vitamin A, vitamin C, and selenium. Because caviar is quite expensive, good alternatives to caviar would be fatty fish. Fish like salmon, mackerel, bluefish and sardines. Fatty fish are also abundant sources of omega-3 and other essential fatty acids. Some of the healthy unsaturated fats have been linked to lower levels of beta amyloid. Which is the protein that forms damaging clumps in the brains of people with Alzheimer's disease. To maximize the benefits try to eat fish at least twice a week.

Berries

Blackberries, blueberries, strawberries and raspberries are packed with antioxidants that can help keep your memory sharp as you age. They have also been shown to improve learning capacity and motor skills. They contribute to your levels of glucose, the main energy source for your cells and therefore your brain. 

Tea and Coffee

The caffeine in your morning cup of coffee or tea might offer more than just a short-term energy boost. In a 2014 study published in ‘The Journal of Nutrition’, participants with higher caffeine consumption got a better score on tests of mental function. Caffeine may also help boost memory. 

Dark Chocolate and Raw Cocoa

Research suggests that dark chocolate and cocoa have brain-boosting powers, including enhanced cognitive function, reduced risk of dementia, and improved performance on memory testing. You can use raw cocoa to make cocoa tea or add it to your smoothies. Dark chocolate with a cocoa content of 80% or higher is rich in theobromine and some natural antioxidants. 

Nuts and Seeds

Many nuts are helpful for brain health, but walnuts are the best tree nut for this. This is because they are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid which can be converted to omega-3s, DHA and EPA within the body. Walnuts have been linked to improved cognitive performance in adults. Seeds can also be great for the brain, and pumpkin seeds can be especially helpful. These little delights also offer nutrients like ALA omega-3s. Pumpkin seeds also contain magnesium, which is believed to play a large role in mood stabilization and brain function. They also contain zinc which is very important for healthy brain function.