Ten foods to boost your brainpower

Paying attention to your meals can actually help, whether your goal is to maximize your nutrition for exam success or maintain your composure in meetings at work. While there isn’t a specific “brain food” that will prevent age-related illnesses like dementia or Alzheimer’s, making thoughtful dietary choices may offer you the best chance of preserving your mental well-being and improving your cognitive function.

Find out how these common meals might improve mood and mental health, including:

• Boost focus and concentration
• Encourage normal brain activity
• help postpone age-related cognitive decline
• Encourage the aging of the brain in a healthy way
• Decrease tension and anxiety
• Boost mood, improve memory,
• Increase brain function
• Enhance focus
• memory Support the maintenance of normal brain function

Consuming these brain-supporting foods as part of a healthy, balanced diet may help maintain your attention, memory, and concentration.
1. Wholegrains may enhance focus and concentration
Brown spaghetti and seeded bread paired with wholegrains

Just like every other organ in the body, the brain needs food to function, and glucose is the fuel of choice for it. This implies that you must guarantee a sufficient and consistent supply of energy (glucose) in order to sustain your focus and concentration. Choosing wholegrains is one way to do this because they have a low glycemic index (GI), which means that they release energy into the bloodstream gradually and support mental alertness all day. Consuming too little wholegrains or other healthful carbohydrates, or too much fast-releasing carbohydrates like processed grains and sugary snacks

may cause irritation, impair your mood, and cause mental fog.

Select wholegrain products over white, refined versions of breads, pastas, rice, and cereals.

Learn everything there is to know about carbs.

2. Fatty seafood may enhance normal brain function
   Slate-topped salmon fillet

Because the body is unable to produce essential fatty acids on its own, we must receive them through our diet. For this reason, essential fatty acids are exactly that—necessary dietary components. The most powerful types are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in oily fish naturally. These fats are essential to a healthy heart, joints, cognitive function, and overall wellbeing.

Despite the preliminary nature of the research, it appears that eating enough food may aid to

alleviate depression, and that a higher risk of dementia, Alzheimer’s disease, and memory loss may be associated with low DHA levels in particular.

Flaxseed, soy beans, pumpkin seeds, walnuts and their oils are among the useful plant sources. Unfortunately, the body must transform this plant supply into the active form, and it is a very inefficient process. Conversely, the body may more readily utilize the ready-to-use type of active fats found in oily fish. Salmon, trout, mackerel, herring, sardines, pilchards, and kippers are among the oily fish species.

If you follow a vegetarian or vegan diet, you may choose to include plant-based supplements made from micro-algae or add seeds to your diet, such as chia, hemp, and flaxseeds. It is important to keep in mind that vegetarian or vegan

Expectant mothers and nursing mothers ought to think about taking a supplement because these fats are crucial for the development of the baby’s central nervous system.

Consult your doctor before beginning any supplement regimen.

Find out more about salmon’s health advantages.

3. Blueberries may improve memory in the short term.
   ripe blueberries

Studies conducted at Tufts University indicate that eating blueberries may help prevent or delay short-term memory loss. For a duration of 12 weeks, the effects of consuming wild blueberry juice everyday were investigated. Including a range of other dark red and purple fruits and vegetables, including red cabbage, in your diet can have a similar effect. Examples of these include blackberries. These vibrant fruits and veggies are filled with

Plant chemicals with anti-inflammatory and protective properties are called anthocyanins.

Learn more about blueberries’ health advantages.

4. Tomatoes may postpone cognitive deterioration associated with aging
   rosy tomatoes

According to research on animals, the carotenoid lycopene, which is present in tomatoes and has protective qualities, may help prevent dementia, especially Alzheimer’s. The evidence now available on people, however, is less compelling. However, because fat-soluble lycopene is a strong antioxidant and anti-inflammatory, it can penetrate the blood-brain barrier and may have therapeutic benefits for the brain and central nervous system.

Savour cooked tomatoes and drizzle with extra olive oil to maximise the amount that your body absorbs. Other foods high in lycopene include pink grapefruit, papaya, and watermelon.

Find out more: What foods ought to you

5. Eggs may promote normal aging of the brain
   Egg shells and whisked eggs

As we get older, our natural metabolite homocysteine levels tend to rise, which raises our risk of stroke, cognitive decline, and Alzheimer’s disease. It is well recognized that some B vitamins, including folic acid, B6, and B12, can help control blood homocysteine levels.

In contrast to a subset of patients who received a placebo, the older individuals in the trial who received high doses of B6, B12, and folic acid for two years showed noticeably reduced shrinking of the brain.

Other B vitamins, such as choline, vitamins B1, B3, and B3, are crucial for maintaining healthy brain function. Egg yolks are high in choline, which is necessary for the development of

both for brain activity and for cell membranes. It’s crucial for your baby’s brain development during pregnancy and breastfeeding, when there must be a sufficient amount. Additionally, choline is an essential part of acetylcholine, a brain neurotransmitter that improves memory.

Select foods high in B-complexities, such as dairy, poultry, fish, eggs, and leafy greens. If you follow a vegan diet, try fortified foods like plant milks and cereals for breakfast, or think about taking a supplement. Nuts, seeds, avocado, soy, and fortified nutritional yeast are other excellent vegan sources of B vitamins, including B6.

Find out more about eggs’ health advantages and about vitamin B12.

6. Currants
   may lessen tension and anxiety
   Currants black on a vine

High vitamin C levels are believed to promote mental health, while some studies indicate that low levels may raise the risk of age-related brain deterioration, such as dementia and Alzheimer’s disease. Moreover, intriguing research suggests that vitamin C may help with stress and anxiety management.

Blackcurrants are among the greatest foods to obtain this vitamin from. Broccoli, red peppers, and citrus fruits like oranges are some other helpful sources.

Learn more about the importance of vitamins for humans.

7. Pumpkin seeds may improve mood and memory
   A dish of pumpkin seeds

Pumpkin seeds are an excellent source of magnesium, which reduces stress, and B vitamins. They are also high in zinc, a mineral that improves memory and cognitive function.

8. Broccoli may enhance cognitive function
   florets of broccoli

Vitamin K, which is known to promote brainpower and cognitive function, is found in broccoli and is a helpful nutrient. Furthermore, broccoli has been shown by researchers to have a high concentration of glucosinolates, which slow down the breakdown of acetylcholine, a neurotransmitter that is essential for maintaining memory and cognitive function.

Brussels sprouts, cauliflower, kale, and cabbage are other cruciferous vegetables that are high in these compounds. Liver, hard cheeses, and prunes are good sources of vitamin K.

9. Sage may improve focus and memory
   fresh leaves of sage

Sage has a long history of supporting increased focus and memory. Even though the essential oil extracted from sage is the subject of most research, eating fresh sage may still be beneficial. To preserve the healthy oils, add at the end of cooking.

Use sage to great effect in these nutritious recipes: veal escalopes wrapped in prosciutto, sage, and lemon; butternut soup with crispy sage; and pearl barley & sage risotto.

10. Nuts may aid in preserving normal brain function.
    Nuts combined in a bowl

According to a study that was published in the American Journal of Epidemiology, getting enough vitamin E may help stop memory loss and other forms of cognitive decline, especially in the elderly. Nuts are an important

supply of this vitamin, as well as wholegrains, eggs, olives, seeds, asparagus, and leafy green vegetables.

Find out more about nuts’ health advantages.
What else can I do to bolster my intelligence?

Good habits that strengthen your heart and lower your chance of developing chronic illnesses are also good for your brain and may help prevent cognitive decline.

Here are a few instances:

1. Continue to be active

Remember that exercise and a balanced diet go a long way toward maintaining mental clarity. According to research, regular exercise enhances cognitive function, reduces the rate of mental aging, and facilitates better information processing.

Take inspiration from our articles on the health advantages of walking and how to work out at home.

It’s common knowledge that giving up smoking is among the best things you can do for your overall health, which includes your brain health.

3. Get enough rest.

Not only does getting a good night’s sleep help our brain function properly, but it also keeps us energetic throughout the day. A restful night’s sleep enhances our brain’s capacity for adaptation; it facilitates greater learning, memory processing, brain development, and more effective removal of waste from the brain.

Your age and stage of life will determine how much sleep you require. See our comprehensive guide on sleep for more information.

4. Nutritious balance

While studies on the connection between nutrition and dementia are still in their early stages, there are some significant connections between nutrients and brain health that

that are worthwhile investigating. The best defense against sickness for our brain is a healthy, balanced diet. You might want to think about taking an omega-3 fatty acid supplement, a multivitamin, and a mineral complex to help make up some of the essentials if you know your diet is out of balance for whatever reason.

It is essential to talk to your doctor or another trained healthcare provider if you are thinking about using a supplement.