Did you know your diet can have a strong impact on your brain health and its ability to function? Well, it does! You can enjoy greater brainpower with simple diet changes. The right foods are important for both the mind and the body, so your diet matters. If you’re looking to improve in areas of your life that will require learning, then changing your diet to include these ten food types can go a long way towards helping you master that new skill or removing those foggy moments that slow down your day.
Lots of people notice their ‘fog’ when they try to recall new words. Do you struggle with language? Do you repeat or overuse words to fill out your sentances? Learning new skills or words is a key indicator of brain health. Without the proper nutrition, your brain will struggle to make the new neoron connections it needs to be able to confidently use new words or present new skills.
Try these simple additions to your diet:
1. Oily fish
The oils in the fish – Omega 3’s – are important for brain health because your mind requires fats in the right amounts.
* Fish has essential fatty acids that can help boost brainpower. Oily fish include salmon, sardines, herring, trout, and other varieties.
* The lack of essential fatty acids can lead to memory issues and other concerns.
If you struggle to eat enough oily fish to meet the minimum recommendations, then consider this suppliment – Antarctic Krill Oil 2000mg – It’s super high in Omega 3 EPA/DHA and has natural Astaxanthin and Phospholipids for supercharged brain health!
2. Dark leafy vegetables
Adding these vegetables can help your mind and your body at the same time.
* Vegetables such as kale and spinach are important for boosting brain power. They have vitamins, fibre and folate, so your brain benefits by having more protection for its cells. By adding a salad to your meal plans, you can help your brain.
If you struggle to eat enough green vegetables, consider juicing them as an excellent option for overcharging your fruit and vegetable intake.
Leafy greens including kale, spinach, arugula, and chard are the undeniable superstars in the world of nutrition. Low in calories, yet high in fiber, vitamins, and phytonutrients, the benefits of leafy greens are incredible for your health in more ways than you would even suspect.
Whether in whole food form, smoothies, or organic greens powders, leafy greens have the power to make you look and feel younger, and can even support healthy aging!
3. Broccoli.
Broccoli may not be a favorite, but it has powerful nutrients to help the mind. Broccoli is one of the most nutrient packed vegetables commonly found on your supermarket shelves. It’s easy and quick to cook and it’s cheap to buy.
* Broccoli has a large amount of Vitamin K, which has been linked to helping boost your brain health.
- Packed With Vitamins, Minerals and Bioactive Compounds. …
- Contains Potent Antioxidants That Offer Health-Protective Effects. …
- Bioactive Compounds May Contribute to Reduced Inflammation. …
- May Protect Against Certain Types of Cancer. …
- Antioxidants and Fiber May Aid Blood Sugar Control. …
- May Support Heart Health in a Variety of Ways
4. Nuts.
Does your diet include almonds, peanuts, and other nuts? They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan.
Despite being high in fat, they have a number of impressive health and weight benefits.
Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories. They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.
Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains:
- Calories: 173
- Protein: 5 grams
- Fat: 16 grams, including 9 grams of monounsaturated fat
- Carbs: 6 grams
- Fiber: 3 grams
- Vitamin E: 12% of the RDI
- Magnesium: 16% of the RDI
- Phosphorus: 13% of the RDI
- Copper: 23% of the RDI
- Manganese: 26% of the RDI
- Selenium: 56% of the RDI
Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium
5. Avocados.
Avocadoes have multiple nutrients that can help the brain. Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.
One whole Hass avocado—without the skin and seed—provides 227 calories, primarily from 20 grams of healthful fat; almost 3 grams of protein; and about 12 grams of carbohydrate with 9 grams as fiber (3 grams net carb). That’s over 30% of the daily fiber target. One whole avocado also supplies 30% of the daily value for folate, a B vitamin needed to make new healthy cells; 36% for vitamin K, necessary for blood clotting and bone health; 20% for immune and skin supporting vitamin C; 13% for vitamin E, an antioxidant that also supports immune function; 20% for potassium, needed for heart, muscle, and nerve function and blood pressure regulation; and 10% for magnesium, a mineral required for over 300 reactions in the body, including heartbeat, bone health, blood sugar regulation, and nerve and muscle function.
6. Seeds.
Seeds are an easy source of getting more nutrients in your diet. They are a nutritional powerhouse that can easily be added to everything from soups and stir-fries to breads and salads, bringing flavour and texture. As a family they contain heart-, bone-, muscle-, brain- and immune-supporting nutrients, many of which we aren’t eating enough of.
* Pumpkin seeds are another important ingredient for boosting brain power. They have high levels of zinc, which helps the memory. Zinc may also affect the thought processes in the brain.
7. Tomatoes.
Tomatoes have lycopene, an important antioxidant, that can help protect your brain. They are the major dietary source of the antioxidant, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K
Consuming tomatoes is considered ideal for those who want to shed some pounds and keep their blood pressure under control. They also help manage diabetes and improve your vision. Above all, tomatoes are highly beneficial during pregnancy.
Tomatoes also contain three other antioxidants called zeta-carotene, phytofluene, and phytoene – which are found together in most brightly-colored fruits and veggies. These antioxidants help fight inflammation and the associated diseases like cancer and arthritis
8. Berries.
From strawberries to acai berries, your diet can benefit from the addition of more berries. They have antioxidants and vitamins that can help protect the brain. They also help memory through their nutritional power.
Berries are among the healthiest foods you can eat. They’re delicious, nutritious, and provide a number of impressive health benefits.
One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates. Another study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage. In fact, several studies have confirmed that the antioxidants in berries may help reduce oxidative stress
9. Whole grains.
Although all grains can boost energy, whole grains are better for your mind because they release glucose slowly. This means your body takes more time to digest them and avoids sugar spikes. Your brain gets a steady amount of energy this way.
Whole grains have been a part of the human diet for tens of thousands of years. Proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health. While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
Grains are the seeds of grass-like plants called cereals. Some of the most common varieties are corn, rice, and wheat.
Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth.
Whole-grain kernels have three parts
- Bran. This is the hard, outer
shell. It contains fiber, minerals, and antioxidants. - Endosperm. The middle layer of the
grain is mostly made up of carbs. - Germ. This
inner layer has vitamins, minerals, protein, and plant compounds.
10. Sage.
Sage extracts and oils are an easy way to boost your brain. The herb has compounds that prevent neurotransmitters from falling apart, so your memory and overall brain function is better. You can add sage to salads or other foods.
Sage is a staple herb in various cuisines around the world. Its other names include common sage, garden sage and Salvia officinalis. It belongs to the mint family, alongside other herbs like oregano, rosemary, basil and thyme
Sage has a strong aroma and earthy flavor, which is why it’s typically used in small amounts. Even so, it’s packed with a variety of important nutrients and compounds.
Sage is also used as a natural cleaning agent, pesticide and ritual object in spiritual sage burning or smudging.
Here are 8 health benefits of sage.
- High in Several Nutrients. …
- Loaded With Antioxidants. …
- Supports Oral Health. …
- May Ease Menopause Symptoms. …
- May Reduce Blood Sugar Levels. …
- May Support Memory and Brain Health. …
- May Lower ‘Bad’ LDL Cholesterol. …
- May Protect Against Certain Cancers.
If your looking to increase your overall nutrient intake, consider high quality suppliments to take in addition to trying your best to eat a healthy diet.
