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5 Foods You Must Eat for Maximum Brain Power

5 Foods You Must Eat for Maximum Brain Power

Human intelligence is a beautiful thing. It’s the reason we’re all still here today, and why we continue to do so, so successfully.

However, it doesn’t only help us as a whole – but also individually. How smart you are, and how you choose to apply it can change your situation dramatically for the better.

So what’s the secret to being the sharpest tool in the box? How do you get the most out of your brain?

There are so many answers to this question—mainly suggesting that you solve daily brain-teasers, get plenty of sleep and exercise regularly.

But what about the food you eat? Sure, a healthy diet plays a big part in how your brain performs – but are there any foods in particular that you could be added to your plate that could give you that extra edge?

In this article, we look closely at the top 5 foods that you could be eating to improve your brain and it’s performance.

Here’s what you need to know:

1. Almonds

    Credit: Flickr.com, HealthAliciousNess

    Almonds are arguably the best type of nut you could be eating for brain power – and this is why you need more of them.

    Reason #1 – It’s a lean protein

    Protein is a part of the core foundation of your diet. It helps to promote energy levels and helps to rebuild muscle mass after a workout.

    But did you know that it can also help rebuild brain cells?

    The protein that almonds provide also helps to improve and repair brain cells,[1] which can help with both your overall cognition, and memory.

    Reason #2 – It’s full of Zinc

    Zinc is a great mineral for your body and your mind. The main reason it’s so good is that it helps to strengthen your immune system.

    By keeping the illnesses at bay, you’ll have less chance of suffering the cloudy mind that comes with a cold or flu.

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    Not only that, it’s a potent antioxidant. This means its good at stopping free radicals in your blood stream.

    These are essentially weak molecular bonds in your body that split. The problem is they’re unbalanced, which can lead to them breaking down brain cells.

    To counter this, zinc can inhibit these free radicals and stop them from doing further damage, allowing you to retain more brain power.

    Reason #3 – It contains both Vitamin B6 and Vitamin E

    You don’t need me to tell you how good vitamins are for your overall health – but how do they help your brain?

    Vitamin B6 has been seen to help promote overall brain health. Whereas Vitamin E has been seen to lessen cognitive decline and the aging of brain cells.

    Reason #4 – Fatty Acids

    Almonds are packed with fatty acids – which is serious fuel for your brain.

    Fatty acids have been seen to not only help with overall brain health, but to also strengthen nerves in the brain.

    It’s a powerful addition.

    2. Dark Chocolate

      Credit: Flickr.com, Urban Wired

      Despite what you may hear about chocolate being bad – dark chocolate has numerous health benefits.

      It’s lower in sugar, higher in cocoa and can help your brain for numerous reasons.

      Reason #1: Tryptophan

      Dark chocolate is rich in Tryptophan, an amino acid that is linked to both releasing serotonin (the ‘feel-good’ hormone) and endorphins in your body.

      This can help to greatly influence your mood and give you that extra motivation and confidence in yourself to complete tasks more thoroughly.

      Reason #2: Flavonoids

      Flavonoids are components found in dark chocolate that help to increase overall blood flow to the brain.

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      With more blood rushing to your brain, the better it can operate. One of the main advantages to better brain circulation is improved short term memory and focus.

      Reason #3: Antioxidants

      Like we’ve already mentioned when we talked about almonds, antioxidants are great for your brainpower.

      By controlling unattached oxygen molecules, known as free radicals, the antioxidants in dark chocolate can help to neutralize them.

      This reduces the damage it can cause to your brain cells.

      Reason #4: Magnesium

      Rich in the mineral magnesium, dark chocolate is great for reducing stress.

      Magnesium has been linked to helping lower cortisol in your body – the stress hormone.

      The more stressed you are, the higher your cortisol levels will be. High cortisol can stop your focus and concentration and make you feel distracted and pressured.

      With less cortisol, you feel calmer and better throughout the day.

      3. Broccoli

        Credit: Flickr.com, Steven Lilley

        Now there’s a new reason you should always eat your greens. Broccoli isn’t just good for overall health, but it’s great for your cognition too.

        Reason #1: Choline

        This is a great nutrient. Choline is a molecule that does wonders for your cognition.

        After being ingested, choline is converted in CDP-choline, a neurotransmitter that promotes both learning and focus.

        It’s a solid choice for brain development, and something you want to be getting a lot of in your diet.

        Reason #2: Anti-inflammatory Properties

        Another benefit of broccoli is its ability to reduce inflammation.

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        Typically when you hear inflammation, it’s easy to think of swollen joints or bloating – but it can also help your brain as well.

        By reducing inflammation, broccoli can help support sensitive areas of your brain and prevent against cognitive decline.

        4. Rhodiola Rosea

          Credit: Flickr.com, Tero Laakso

          Rhodiola Rosea is a Scandinavian herb. There are numerous health websites out there like Muxcle.com that recommend Rhodiola Rosea as a nootropic.

          This isn’t a food you’ll typically find in your diet – but if you want to go the extra mile and supplement it, your brain is going to thank you.

          Reason #1: Mood

          One of the main benefits of Rhodiola Rosea is the effect it can have on your mood.

          Numerous studies have shown that this herb has been seen to raise feelings of ‘well-being’ in subjects while also reducing stress levels and depression.[2]

          This allows you to have a more positive outlook on your day, and get more done.

          Reason #2: Mind

          Another reason why Rhodiola Rosea is so popular is that it can also help reduce fatigue and improve memory.[3]

          This makes your mind a lot sharper and allows you to continue being productive for longer.

          How much Rhodiola Rosea should you use?

          As this isn’t a typical food, it can be hard to know where to start with Rhodiola Rosea – and you don’t need much.

          Some recommend taking 288 – 680mg per day of the herb; this is more than enough to have an effective impact. When it comes to herbs and supplements, you should always consult your physician to determine what dosage you should take (or if you should take it at all).

          5. Blueberries

            Credit: Flickr.com, mellow-stuff mie

            Finally we have blueberries. This fruit isn’t just great as a snack or in a smoothie – it’s also great brain food.

            Here’s how something as delcious and as simple as blueberries can take your cognition to the next level.

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            Reason #1: Antioxidants

            As with almonds and dark chocolate, blueberries are another food that contains antioxidants.

            This can help to control any free radicals in your bloodstream and can help reduce damage to your brain cells.

            Reason #2: Anti-Inflammatory Properties

            Like broccoli, blueberries are a great anti-inflammatory. Much like broccoli, this can help with inflammation in certain areas of your brain.

            This can help with memory formation and in making your brain more effective as a whole.

            Reason #3: Anthocyanin

            Blueberries also contain Anthocyanin. This is great for long-term cognitive benefits.

            Anthocyanin has been seen in several studies to help as a natural aid for reducing the chances of Alzheimers in later life.[4]

            It’s a good nutrient to have on board.

            5 Foods You Must Eat for Maximum Brain Power Review Conclusion

            As you can see, if you’re looking to sharpen your mind, there are several foods you can start eating today to further your mental agility.

            One of the main things you need to remember is that antioxidants are your friend.

            Eat plenty of fruit and vegetables that are packed with these nutrients and let your brain do the rest.

            As a safety reminder, please consult your physician before taking any herbs or supplements.

            Featured photo credit: Flickr.com via flickr.com

            Reference

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            Last Updated on October 17, 2018

            7 Natural (And Highly Effective) Ways to Improve Memory

            7 Natural (And Highly Effective) Ways to Improve Memory

            How is your memory? Is your cognitive function as strong as you’d like it to be?

            If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

            Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

            So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

            1. Meditate

            We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

            Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

            Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

            Fortunately, meditation can help you out.

            Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

            If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

            And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

            2. Get plenty of sleep

            If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

            If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

            How much sleep should you be getting?

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            Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

            Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

            Are there ways to hack the sleep cycle?

            Yes, there are.

            Try these three things:

            • Have a fixed bedtime (preferably before 10pm)
            • Don’t eat too late
            • Make sure your bedroom is as dark as possible

            Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

            However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

            3. Challenge your brain

            When was the last time you challenged your brain?

            I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

            To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

            Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

            There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

            • Peak (Android/iOS, free, 10 million+ downloads)
            • Lumosity (Android/iOS, free, 10 million+ downloads)
            • Elevate (Android/iOS, free, 5 million+ downloads)

            If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

            Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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            4. Take more breaks

            When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

            At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

            However, I was wrong.

            Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

            Let me explain.

            Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

            Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

            It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

            It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

            What’s the answer?

            Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

            If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

            5. Learn a new skill

            I love this quote, as it’s 100% true – but frequently overlooked:

            “Learning never exhausts the mind.” – Leonardo da Vinci

            From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

            Let me give you an example of this:

            Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

            Unfortunately, your initial enthusiasm quickly turned into frustration.

            The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

            Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

            Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

            6. Start working out

            If you’re not already working out regularly, then here’s another reason to do so:

            Exercising for 20-30 minutes three times a week will improve your long-term memory.

            Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

            “But I just don’t have the time?,” I hear you say.

            Not a problem.

            A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

            Interested in getting started?

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            Here are five different ways that will help you work out:

            • Join a gym
            • Join a sports team
            • Buy a bike
            • Take up hiking
            • Dance to your favorite music

            7. Eat healthier foods

            I’m sure you’ve heard the expression: “You are what you eat.”

            This applies to your brain too.

            The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

            Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

            Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

            Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

            • Turmeric – helps new brain cells grown
            • Broccoli – protects the brain against damage
            • Nuts – improves memory
            • Green tea – enhances brain performance, memory and focus[3]
            • Fish oilfish oil supplements can increase your brain power

            Here’re more brain food options that improve memory!

            Final thoughts

            I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

            You don’t need to implement them all. I suggest just trying the ones that appeal to you.

            But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

            Featured photo credit: Eric Ward via unsplash.com

            Reference

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