10
Brain-Boosting Foods and Simple Diet Shifts
Fatty fish like salmon provide omega-3 fatty acids that support
brain function. Aim to eat fatty fish at least twice per week.
2. Berries
Berries are full of antioxidants like anthocyanins that protect
the brain from oxidative stress. Enjoy berries daily as a snack or desert.
3. Avocados
Avocados contain monounsaturated fats that promote healthy blood
flow to the brain. Add avocado to salads, smoothies or sandwiches.
4. Eggs
Eggs are a top source of choline, which is vital for brain
development and memory. Opt for eggs at breakfast or make a veggie omelet.
5. Walnuts
Walnuts provide essential omega-3 fatty acids and vitamin E to
keep the brain sharp. Sprinkle on yogurt, oatmeal or salads.
6. Beans
Beans supply energy to brain cells via slow-burning complex
carbs. Add beans to soups, salads and rice dishes.
7. Whole Grains
Whole grains like oats, quinoa and brown rice fuel the brain
while reducing inflammation. Use instead of simple carbs.
8. Dark Chocolate
Polyphenols and flavonoids in dark chocolate improve blood flow
to the brain. A small square daily provides benefits.
9. Turmeric
Curcumin in turmeric has antioxidant and anti-inflammatory
effects that boost overall brain health. Add it to curries, stews and
smoothies.
10. Green Tea
The caffeine and L-theanine in green tea improve alertness,
focus and memory. Sip some daily.
Simple Diet Shifts
Easy ways to get more cognition-boosting foods include:
·
Having eggs at breakfast
1-2 times per week
·
Snacking on a small
handful of nuts and berries daily
·
Eating fatty fish for
dinner 2x per week
·
Cooking with olive oil
instead of butter/coconut oil
·
Drinking tea instead of
coffee some days
·
Eating Greek yogurt
instead of ice cream
Conclusion
Boosting intake of foods like fatty fish, berries, avocados,
nuts and dark chocolate can optimize your brain function. Try small diet tweaks
for getting more cognition-enhancing foods in your routine.
Frequently Asked
Questions
1.
What are the 3 foods that
help boost brain power?
Fatty fish, berries and avocados provide omega-3 fats,
antioxidants, vitamin E and monounsaturated fats to support optimal brain
function.
2.
What is the number 1
brain food?
Fatty fish like salmon provide powerful omega-3 fatty acids DHA
and EPA shown to protect the brain and support cognition.
3.
What vitamin is good for
the brain?
B vitamins like folate, B6 and B12 support neurotransmitters and
nerve cell health. Vitamins C, D and E act as antioxidants for the brain.
4.
What foods help improve
memory?
Berries, fatty fish, nuts, seeds, avocados, whole grains, beans,
leafy greens, eggs and dark chocolate improve memory.
