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Citrus Fruit
Citrus fruits, such as oranges and grapefruit, are one of the best sources of vitamin C. Vitamin C is an antioxidant which prevents damage to brain cells and protects against a range of brain conditions such as anxiety disorders. This powerful vitamin is also shown to play a major role in preventing cognitive decline during aging, and increased vitamin C levels are correlated with improvements in memory, focus, and attention span. Vitamin C is also found in foods such as berries, broccoli, and kale.
Fish
There’s a reason why fatty fish is often mentioned in conversations about brain health. Types of fish that are rich in omega-3 fatty acids are referred to as “fatty
fish”, and this group includes sardines, tuna and salmon. The human brain is 60% fat, and 30% omega-3 fatty acid. Dietary omega-3 from fatty fish allows the brain to build new nerve cells and is shown to increase memory and cognitive ability. On the other hand, not getting enough dietary omega-3 fatty acids is shown to be linked to higher rates of depression and learning difficulties.
Nuts
There is a strong scientific link between heart health and brain health–and including nuts in your diet is an excellent way to improve both! Regular nut consumption is shown to improve heart health and decrease the risk of declining brain function due to aging. The relationship between nuts and brain power has been proven in studies which showed
improved memory capacity in those who regularly snacked on nuts. This brain-boosting effect may be explained by the antioxidants and Vitamin E content of nuts, as well as the high proportion of healthy fats. All nuts, from cashews to pistachios, are shown to have a positive impact on brain health. High amounts of brain-friendly omega-3 fatty acids in walnuts may make them a more effective “brain food” than other nuts.
Broccoli
Just one cup of cooked broccoli provides all of the recommended daily intake of vitamin K for an average person. Vitamin K is an essential building block for sphingolipids, which are a core component of building brain cells. Studies have shown that a diet high in vitamin K may lead to improved cognitive function, and reduced memory decline. Broccoli also contains a large concentration of antioxidants, the anti-inflammatory compounds which prevent the brain from being damaged by free radicals.
Coffee
Caffeine addicts, rejoice! There are two biochemical components in coffee which are scientifically proven to increase brain function. Caffeine is known to boost transmitters such as dopamine, which increase motivation and boost mood. The high amount of antioxidants in a cup of coffee may be connected to a decreased risk of brain diseases such as Alzheimer’s for those who drink between 3 and 4 cups of coffee per day
These are only 5 of the brain-boosting foods that are easily available from the supermarket. There is no need to spend money on expensive supplements to support brain function–instead, reach for a handful of nuts, or start the day with a brain-boosting cup of coffee.
