Did you know that our brain makes up only 2% of our total body weight but consumes more than 20% of our daily caloric intake?
The brain is an extremely important organ that needs to be nourished just like you nourish your muscles, skin, and bones. Our brain demands a constant supply of glucose (which we get from carbs) in order to fuel its activity.
The brain is made up of 60% fat, which means consuming foods high in healthy fats are vital to our health. A healthy diet will provide your brain with the nutrients necessary for boosting concentration, attention span, learning, and memory.
Here are some of the best brain foods you can eat to optimize brain function. Add as many of these foods as possible to your diet. You will start to notice a difference in your ability to pay attention, concentrate, remember, and learn. You will also feel better and have more energy.
Whole grains are rich in complex carbohydrates and fiber which protect our brain from the damaging effects of sugar spikes and blood clots and will help enhance memory and improve focus. The B vitamins in whole grains have a positive effect on blood flow to the brain.
Eggs contain choline and protein which boost memory, improve concentration, and increase energy levels.
Nuts, especially walnuts and almonds, are great for the brain and nervous system. They are high in omega-3 and omega-6 fatty acids, both of which balance serotonin levels and elevate mood.
A variety of seeds provide us with omega-3, omega-6, vitamin A, and vitamin E which elevate our mood and increase brain function.
Blueberries are an antioxidant powerhouse and work to protect the brain from oxidative damages and stress that could lead to premature aging, Alzheimer’s, and Dementia. The flavonoids found in blueberries also improve communication between neurons which in turn leads to improved memory, reasoning, numerical ability, and decision-making. Dark berries, such as goji and acai, are great for our brain as well.
Don’t let the size of this tiny seed fool you! Chia seeds are a rich source of omega-3 fatty acids as well as both soluble and insoluble fiber. Chia seeds can aid in balancing glucose levels, are anti-inflammatory, aid in hydration, and are full of antioxidants.
Avocados are packed full of healthy fats which increase blood flow to the brain, lower cholesterol, and aid in the absorption of antioxidants. Avocados are also an excellent source of vitamin E, which protects the brain from free radical damage, as well as potassium and vitamin K, both of which protect the brain from the risk of stroke.
Wild Salmon is a powerful source of omega-3 fatty acids, which are known to improve our mood, memory, and concentration.
Red cabbage is high in polyphenols, which are a powerful antioxidant, and is beneficial for both brain and heart.
Spinach is an excellent source of folate which improves concentration and increases memory. The nutrients in spinach are also thought to prevent damage to DNA and tumor growth and slow the effects of aging on the brain.
Green tea is high in catechines and polyphenols, which are thought to boost dopamine levels and increase memory and concentration.
Broccoli is a superfood that is high in calcium, vitamin C, B vitamins, vitamin K, beta-carotene, iron, and fiber. These nutrients increase blood flow, protect against free radicals, and remove heavy metals.
Bananas pack in vitamin B6, potassium, and folic acid, which boost serotonin and elevate mood.
Beans & Legumes
Beans and legumes are an excellent source of complex carbohydrates. Complex carbohydrates, combined with fiber, slows absorption which gives our brain a steady supply of glucose throughout the day. Beans are also full of vitamin B5, folic aid, and magnesium which help to improve brain function.
Packed full of antioxidants and flavonoids, this delicious treat will increase blood flow to the brain, which results in improved memory and concentration.