Blueberries
We already know that blueberries are a super fruit that can protect against heart disease and the growth of cancer cells, due to their high levels of a variety of antioxidants. They also contain Vitamin A, which is important for maintaining good eyesight. However, blueberries are also one of the best brain foods – and they’re so good!
Blueberries are packed with antioxidants that lower inflammation in the body and fight neuro degenerative diseases like Alzheimers. Studies show that some of the blueberries antioxidant compounds even accumulate in the brain,where they facilitate better communication between neurons. This could have a positive impact on memory.
The antioxidants in blueberries also stimulate the flow of blood and oxygen to the brain, keeping your mind fresh.
Eating your blueberries fresh will give you the best benefits!
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Pumpkin seeds
Pumpkin seeds are a rich and crunchy answer to a variety of brain-boosting micro nutrients. Their Zinc supports healthy nerve signaling along with the Copper component that also supports your nerves. Zinc deficiency can cause fatigue, depression, skin problems, and a weakened immune system so really watch out for this. The Magnesium supports memory and facilitates learning and the Iron helps prevent brain fog.
Another of pumpkin seeds healthy attributes is their levels of good fats, and fibers. Fiber and healthy fat are extremely good for your heart and liver, fiber cleans out your gut and allows arteries to flow freely, by absorbing cholesterol in your intestines by binding itself to other products in your digestive tract to encourage expulsion of all of it.
Good fats play a huge role in reducing cholesterol and balancing blood sugar levels, they’re anti-inflammatory, and can reduce the risk of cardiovascular disease.
Pumpkin seeds often get overlooked surprisingly, they have many health benefits that most people don’t know about!
Dark Chocolate
One of my favorite things in this world is chocolate, and the darker the better for you! You may be pleased to read that dark chocolate that is at least 70% cocoa content is a known brain booster.
Its high level of flavonoids and caffeine are linked with enhanced learning and memory. No wonder when even I had a test coming up in school i was told to eat chocolate when studying. Just like with blueberries, the beneficial compounds of chocolate accumulate in the brain, supporting healthy performance.
Researchers found dark chocolate is also protective against heart disease in two ways; it restores flexibility to stiffening arteries and prevents white blood cells from sticking to the insides of blood vessel walls.
The heart healthy substance in chocolate is an organic compound called flavanol. Flavanols are also found in vegetables, fruits and green tea. The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration. Should we mention it helps weight loss too, by regulating blood sugar and controlling appetite.
Pretty amazing benefits and that’s not even mentioning the great taste and the pleasure it gives when eating it.
Fatty Fish
Fish like salmon, mackerel,herring and trout have high levels of Omega-3 fatty acids. These healthy fats are essential for your brain which is composed by 60% fat and 50% of which is Omega-3 fat!
Consuming fish is linked with higher levels of grey matter in your brain, the substance that contains nerves responsible for decision making and memory.
Compelling research into the other main fatty acid, EPA (eicosapentaenoic acid), also delivers cardiovascular benefits and promotes anti-inflammatory processes in the body.
Studies have also shown that Omega-3 intake can play an important role in our mental health and can even fight depression. They support the transmission of serotonin and dopamine which are vital for keeping the brain healthy and preventing symptoms.
Always make sure that the source of your fish is a clean one, buy organic if you can or at least wild caught from a trusted source.
Make a point of eating fish once or twice a week to get all their nutritional benefits. And if eating fish isn’t your thing, a good fish oil supplement can be very beneficial (always check with a health practitioner before taking).
Green Tea
Here’s another antioxidant packed option for supporting brain health. And unlike coffee,which can make some people feel jittery, its performance-boosting caffeine comes with amino acids that promote relaxation.
Green tea is associated with improved memory.Green tea also contains the amino acid L-theanine, which can cross the blood-brain barrier and increase the activity of the inhibitory neurotransmitter GABA, reducing anxiety.
Extensive evidence shows that people who consume high amounts of green tea live longer, have healthier cholesterol levels, and suffer less cardiovascular and liver disease. Brewed, unsweetened green tea has zero calories and fat so it might help with weight loss too.
Broccoli
The cruciferous vegetable broccoli is invaluable to the brain due to its high levels of Vitamin K. This vitamin is necessary for forming sphingolipids, a type of fat that builds the brain.
Like with many other foods on this list,broccoli is full of antioxidants that lower inflammation and protect the brain from damage.
It has proved to be helpful in dealing with high cholesterol levels and in increasing blood in body because it has a lot of Iron and Calcium and thus broccoli is helpful in Osteoporosis as it helps in building bones.
Finally, broccoli is healthy for the immune system, a cup of broccoli also contains beta-carotene, zinc and selenium. Together with these active substances, iron, chromium and even more antioxidants stimulate the immune system.
