Maintaining brain health throughout the aging process is a top priority across the globe. There are many brain boosting supplements that help improve cognitive function as well as health, but there are also some must eat foods for the brain. Here is a list of the 17 best brain boosting foods for health, memory as well as function:
The Best Brain Boosting Foods You Should Be Eating Everyday
Turmeric
This popular Indian spice contains a potent antioxidant with anti-inflammatory properties. Curcumin is responsible for the many health benefits of turmeric. Capable of passing through the blood-brain barrier, curcumin is a neuroprotective agent able to inhibit beta amyloids in the brain, inhibiting the development of Alzheimer’s disease. It has also been shown to stimulate brain cells, improving memory and neurodevelopment. [1]
Broccoli & Cauliflower
These superfoods are a great source of a brain boosting B vitamin known as choline. Studies have shown that supplementing choline during pregnancy significantly boosted brain activity in animals in utero. Improving cognitive function, learning ability and memory. Choline also shows promise in protecting against age-related cognitive decline. [2]
Walnuts
Omega-3 is a popular brain boosting supplement. Walnuts are among the best plant-based sources of this essential fat. The Omega-3 coupled with the antioxidants present in walnuts have proven to reverse brain aging in lab rats. Not only boosting brain function, but promoting brain healing as well. [3]
Crab Meat
Seafood lovers rejoice! In just one serving crab you can get your entire daily intake of an amino acid known as phenylalanine. This amino acid aids in the production of dopamine, adrenaline and thyroid hormone. All contributing to healthy brain function and health, as well as helping fight against the development of Parkinson’s disease. Crab meat is also rich in vitamin B12, another brain boosting B vitamin. [4]
Chickpeas
Magnesium is vital to our brain health. Chickpeas (garbanzo beans) are one of the best sources of magnesium, making them a premier brain boosting food. Magnesium helps speed up the transmission of messages between brain cells, it also helps relax the blood vessels which promotes blood flow to the brain. [5]
Blueberries
Widely considered the king of the super-foods, blueberries contain a variety of antioxidants and phytochemicals while scoring rather low in fructose content. Blueberries have been linked to improved learning ability, thinking and memory. They can also help prevent the oxidative stress linked to neurodegeneration. [6]
Wild Salmon
Rich in Omega-3 fatty acids, salmon is a fantastic brain boosting food. The anti-inflammatory properties of Omega-3 help prevent oxidative stress build up which can damage brain cells. Wild salmon is preferred to farmed salmon because of the healthy and diverse diet it has. Farmed salmon is often fed GMO corn based foods which results in a far less nutritious end product. [7]
Avocados
A fatty fruit which is also known as an alligator pear. Avocado’s help enhance blood flow, which in turn enhances brain health and function. They also help reduce blood pressure which lowers the risk factor for age related cognitive decline. Avocado’s also help boost Glutathione production, profoundly improving antioxidant activity and repairing damage caused by oxidative stress. [8]
Loose Leaf Tea
Rich in antioxidants known as catechins, tea promotes blood flow to the brain which enhances brain function. The small amount of caffeine found in tea can help boost brain power, memory, focus and even mood. Fresh brewed loose leaf tea is best, as tea bags are often dried out and the bag itself contains harmful additives. [9]
Dark Chocolate
A great source of iron, copper and manganese, a moderate amount of dark chocolate (70-85% cocoa) can help promote brain health. Like tea, dark chocolate contains a small amount of caffeine which stimulates brain function, improving mood, memory and learning ability. Be sure to moderate your dark chocolate intake, as it is high in fat and often contains added sugar. [10]
Tomatoes
Rich in lycopene, an antioxidant found to protect against free radical damage that contributes to the development of Alzheimer’s disease and dementia. Tomatoes ability to combat free radical damage contributes to optimal cognitive function, boosting memory, concentration and thinking ability. [11]
Purple Grapes
Most people have heard about the health benefits of red wine, but these same benefits can be had by snacking on purple grapes. Containing the beneficial phytonutrient resveratrol, they help prevent circulatory problems. Increasing the supply of nutrients and oxygen to the brain, purple grapes can help stave off dementia and other cognitive problems. They also help improve cholesterol levels which promotes healthy cardiovascular function. [12]
Lentils
High in iron, lentils help boost brain health in a variety of ways. Iron helps in the formation of myelin, improving the brains ability to quickly process information in the cortex area. Iron is also necessary to form healthy red blood cells, which usher oxygen towards the brain. The formation of dopamine is also improved by iron, a neurotransmitter which helps learning ability and mood. [13]
Eggs
These miracle foods often get a bad rap for their cholesterol content, but they stand as one of natures most perfect foods. Cholesterol is vital to our brain, a building block for our brain cells and hormones. Eggs also contain Omega-3 fatty acids which further helps boost brain health. Remember, never throw away that egg yolk, as the majority of its health benefits lie in that yellow orb of deliciousness. [14]
Flax Seeds
Extremely high in fiber and healthy fats, flax seeds are a fantastic brain and overall health booster. Flax seeds contain ALA Omega-3, used to form both EPA and DHA fatty acids, directly impacting our brain health. They also contain GLA from the Omega-6 fatty acid group. Helping build healthy neurons and regulating brain chemistry. [15]
Sweet Potato
Carotenoids are found in abundance in sweet potatoes, giving them their characteristic vibrant color. Protecting our cells from damage, carotenoids also help in the formation of vitamin A, an important vitamin for the formation of neurons as well as their connections. Improving brain function and helping prevent damage to the brain. [16]
Spinach
Another brain boosting B vitamin, folate, not to be confused with folic acid, is found in spinach. Playing a major role in the methylation cycle, folate lends itself to our cellular health, DNA integrity and ability to recycle certain key antioxidants. Folate also helps boost the livers ability to detoxify the body, further improving brain health. [17]
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Pycnogenol is also a best food for cerebra ultra and better mental performance. Pycnogenol increse the blood circulation so that brain can get oxygen rich blood for its betterment.