It’s obvious that our bodies change as we grow older, but that doesn’t mean we can’t do everything in our power to combat them! One thing we can do to optimize our health is eat some of the top 20 brain enhancing foods regularly to help keep our brain healthy.
We thoroughly enjoy feeling the benefits when we are in good health! We should strive to go to work each day having plenty of energy to be productive and happy. More importantly, we want to know that our mind will remain sharp throughout our life.
Amazingly, some foods you eat stimulate your brain and maximize your blood flow, while others deplete it.
Healthy Food Facts
Of all the things that affect the health of your brain, your diet is probably the most essential for keeping your brain functioning at peak performance. Not only is diet important for your entire body, but it’s vital for allowing your brain to grow and function well from birth to old age. Your brain needs you to provide enough protein and other nutrients in order to develop properly.
Choline, one of the most important elements necessary to create the neurotransmitter acetylcholine in the brain, can be found in soybeans, egg yolks, peanuts, and liver, which also provides protein. If your diet doesn’t include enough choline, the nerve cells will use their own membranes to make the acetylcholine that the brain needs.
Nutritionists will tell you that you need to eat foods that are fresh, not processed. Processed foods – those made with refined flour, sugars, and preservatives – may have some vitamins and minerals in them; however those nutrients pale in comparison to those found in fresh foods.
Fresh fruits and vegetables are as close to nature as possible and include the most nutrients and vitamins.
Fresh foods provide folate to stimulate the brain, Omega 3 fatty acids to enhance the brain’s function, and tryptophan, which turns into serotonin and relieves depression and insomnia. The foods you eat can also boost your mental clarity and brain growth and improve your alertness.
These are a few of the many important chemicals found in food that directly influence your brain’s health. They also determine how you feel, whether you’re energized, and how well you can think clearly.
The health of your brain depends on and is affected by the foods you eat. You have the power to provide your body and brain with the best foods to keep them both strong and healthy.
Boost Your Brain First Thing in the Morning with a Great Breakfast
You have probably heard that breakfast is the most important meal of the day, but do you know why that is?
Well, what you eat in the morning goes a long way toward giving your brain a boost as the day begins. In fact, people who skip breakfast in the morning are doing themselves a disservice because they are depriving their brain of the much-needed nutrients that are so important for proper brain function.
A healthy breakfast has a positive effect on what we can remember and how well we perform. It can also boost our creativity!
These are all important things to consider when choosing what to eat first thing in the morning. A good breakfast will provide your body with what it needs to fuel your brainpower and kick-start your metabolism.
Choose from the following five foods to get your day and your brain off to a great start:
1. Whole Grain Foods Such As Whole Grain Breads Or Cereals
Why is it good for you? Whole grain foods stimulate your brain by providing folate which helps bring oxygen-rich blood to the brain. They are also high in Vitamin B6 and thiamine.
How does it help you get more done? These foods help you remember and focus. Plus, whole grains won’t leave you feeling tired since it doesn’t spike your blood sugar levels like white breads or sugary cereals.
How can you incorporate it into your diet? Have whole grain toast or cereal for breakfast. You can also make a loaf enriched with whole grains, ground flax seeds, or nuts.
2. Walnuts, Almonds, Pecans, And Cashews
Why is it good for you? Walnuts provide omega-3 and omega-6 fatty acids as well as vitamins E and B6. They help correct the brain’s serotonin level. Almonds contain riboflavin which boosts memory. Pecans provide choline which helps with memory and brain development. Cashews are high in magnesium which allows more oxygen to the brain.
How does it help you get more done? Nuts help boost your memory and increase brain membrane function, which allows more oxygen-rich blood to reach your brain.
How can you incorporate it into your diet? Add nuts to whole grain cereals or eat them alone. You can also create or buy nut butters (similar to peanut butter) to spread on whole grain toast.
3. Blueberries, Strawberries, And Blackberries
Why is it good for you? Blueberries contain ellagic acid, which prevents brain cell damage. Strawberries are rich in antioxidants, and blackberries contain anthocyanins which help fight degenerative brain diseases.
How does it help you get more done? Berries strengthen the brain by helping with memory and cognitive skills. Berries also improve brain cell communication.
How can you incorporate it into your diet? Add berries to your cereal or whip up a berry-rich smoothie.
4. Seeds Such As Sunflower Or Pumpkin
Why is it good for you? Seeds and nuts boost your mood and affect your brain power. They contain thiamine which increases memory and cognitive function as well as zinc, Vitamins A and E, and omega 3 and 6 fatty acids.
How does it help you get more done? You will be able to think clearly and remember more.
How can you incorporate it into your diet? Add seeds to your smoothie or make muffins with whole grains, nuts and seeds.
Why is it good for you? Eggs contain choline which helps boost your memory.
How does it help you get more done? If you remember more you won’t have to search for information because you’ll have it readily accessible in your brain.
How can you incorporate it into your diet? Eggs are one of the easiest foods to incorporate into your diet. Cooking them by poaching or boiling is healthier than frying them.
Lunch – Getting Through the Day with Energy
It’s true that breakfast is the most important meal of the day because it provides the nutrients and energy you need to get your day started right. When it comes to portions, your lunch should be larger than your dinner! By consuming most of your health-packed calories during the middle of the day, you’re providing yourself with the energy you need to keep going strong until the end of the day.
These five foods will provide the energy you need:
Why is it good for you? Your brain needs healthy fats to function properly. Avocados are nearly as good as berries for brain health. The mono-unsaturated fats allow blood to flow properly which is imperative for a healthy brain.
How does it help you get more done? Without enough blood flowing to the brain, it would soon become starved of oxygen. Increased blood flow to your brain allows you think clearly and remain alert.
How can you incorporate it into your diet? Add half of an avocado to a healthy tossed salad or eat the slices on the side. Sprinkle some lemon juice, salt, or honey for different flavors and textures.
Why is it good for you? Tomatoes have an abundance of lycopene, which helps protect our brains against damage caused by free radicals. They are also full of vitamins A and C as well as potassium.
How does it help you get more done? Free radicals are thought to be a major factor in the development of dementia or Alzheimer’s disease. By eating more tomatoes, whether raw or cooked, you may reduce your chances of developing these diseases.
How can you incorporate it into your diet? The health benefits of tomatoes remain whether they are eaten raw or cooked. Eat them sliced on sandwiches, in salads, or as a sauce for whole wheat pasta.
Why is it good for you? Broccoli is high in several nutrients including vitamin K.
How does it help you get more done? Vitamin K enhances your cognitive abilities and improves your brainpower.
How can you incorporate it into your diet? Cut it up in a salad, steam it, or eat it raw with a hummus dip.
9. Red Cabbage
Why is it good for you? Red cabbage provides you with the antioxidant polyphenol.
How does it help you get more done? Polyphenols reduce cell damage, which may be helpful in preventing Alzheimer’s disease.
How can you incorporate it into your diet? To get the most benefit from cabbage, shred it and eat it raw in a salad or slaw.
Why is it good for you? Folic acid is one of the main nutrients to be found in spinach.
How does it help you get more done? The folic acid in spinach aids your memory. It also helps slow down the effects of aging and can improve your ability to learn.
How can you incorporate it into your diet? Eat it raw in a salad or use the leaves in place of iceberg lettuce in a sandwich.