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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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            Trending in Brain

            1 13 Science-Backed Ways To Improve Your Memory 2 5 Proven Memorization Techniques to Make the Most of Your Memory 3 How Memory Works (And How You Can Make It Work for You) 4 15 Brain Foods to Eat Regularly for a Sharper Brain 5 How Cognitive Learning Benefits Your Brain

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            Last Updated on October 17, 2019

            13 Science-Backed Ways To Improve Your Memory

            13 Science-Backed Ways To Improve Your Memory

            Life is made up of memories – what you have seen, heard and done; and what you’re going to do. Every bit of information you take in is only useful if you can remember it at the right time. So, how can you improve your memory?

            There are many scientific theories and observations on how memories work. These theories provide us with an understanding of how feelings, routine, context and recollection affect our memories. And here are some tips backed by the scientific insights for improving memory.

            1. Method of Loci

            Method of Loci is a popular mnemonic technique that helps you recollect a large amount of information.[1] It works by utilizing your spatial and navigational skills as you basically envision your memories as part of a geographical entity. This is the technique that the famous fictional detective Sherlock calls as his Mind Palace.

            This method is extremely useful when you are preparing for a speech or an exam. Here is how you can make use of it:

            • Visualize a space you are most familiar with. It could be your home, your favorite park or your school.
            • Construct the rooms, shelves, furniture and everything inside it in your mind.
            • Imagine yourself keeping the items you want to remember in each of the rooms or in places.
            • Next time you want to remember something, walk through room by room to recall what you placed there.

            Repeating this exercise has proven to be a great way of remembering loads of information with ease.

            You can learn more about this method in this article: How to Build a Memory Palace to Remember More of Everything

            2. Acronyms

            Acronyms are proven to be very effective in memorizing a group of words. Research has shown that our brains are better at retrieving things when we associate meaning to them.[2] This is why recollecting a single meaningful word or phrase is easy compared to trying to remember a list of words.

            For instance, to memorize the directions on the compass, you can use the acronym NEWS (North, East, West, and South); or, when you want to remember the Great Lakes basin, you can make us of the acronym HOME (Huron, Ontario, Michigan, Erie, Superior) etc.

            Make up your own acronyms to the list of things you want to remember. all you need to do is list the things that you want to memorize and arrange them in an order such that the first letter of each word spells a real word.

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            3. Rhyming

            There is a reason why rhymes are still a popular way to teach kids. Because our brains are good at acoustic encoding which means – breaking down sound structures.[3] We can easily remember stuff when they sound similar.

            The peg method can help you out. You first need to memorize the list in the exact order given below:

            one = bun

            two = shoe

            three= tree

            four = door

            five = hive

            six = sticks

            seven = heaven

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            eight = gate

            nine = vine

            ten = hen

            After you have memorized this list, now connect the first word to bun, second word to shoe, and so on. This will help you in making a memorable connection.

            Another way is to construct rhymes on the information you want to remember. For instance, if you want to remember that Mr. Jones runs a real-estate business, you can remember him with a rhyme – Mr. Jones from Homes.

            Although this may seem a bit weird and funny, this method will help you in memorizing the stuff better.

            4. Linking

            This is a useful technique to help you stay sharp in many everyday scenarios like remembering shopping lists. This is a visualization and association technique where you associate meanings to visual imagery. However, it is important to ensure that the images stored in your mind are as vivid as possible.

            For instance, if you want to remember a set of items, just link them up in a story. Let’s say that you want to remember the South England countries – Avon, Cornwall, Devon, Dorset, , Gloucestershire, Hampshire, Somerset, Surrey, and Wiltshire.

            You can link all these countries in the form of a story. An AVON lady is looking for a house. She is sweating and thirsty due to high SUMMER (Somerset). In the way, she came across a giant CORN (Cornwall), but it is about to WILT (Wiltshire) in the heart. She reaches the house and knocks on the DOOR (Dorset), which is attended by the DEVIL (Devon).

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            She enters inside and found that a servant is seasoning the HAM (Hampshire), and everything looks extremely GLOSSY (Gloucestershire). Frightened of the whole atmosphere, the lady says SORRY (Surrey) and returns back to her path.

            5. Chunking

            Very few people bother to remember phone numbers by heart nowadays. But what if you lose your contacts and need a way to recollect those long numbers? This memory technique will be handy in those situations.

            Chunking is basically breaking down the information into smaller pieces that are easy to remember. Start with a small number say 379372518. Break it to three chunks 378 372 518. This will help you remember better. Improve your skills every day by trying to remember more numbers this way.

            6. Write It Down

            Writing activates your brain cells and stimulates your reticular activating system (RAS).[4] So whenever you are trying to learn something, try writing it down. Review what you have written and test yourself.

            You can also hand draw memory maps to further develop your memorization power.

            7. Be Busy

            Repeat all your brain exercises regularly and keep testing yourself to get better. A recent study revealed that our brain needs to be busy to keep itself fit as well.[5]

            Test yourself repeatedly if you want to retain the correct information for the longest time.

            Take walks or indulge in some physical activities as well. Research shows that healthy people who exercise regularly have better memories than those who don’t.

            8. Give Yourself a Good Sleep

            Sleeping is very much necessary if you want to be good at memory. A tired body that lacks sleep will not be able to recollect or retain information effectively. So rest well and make sure your body and mind are rejuvenated every day.

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            9. Eat Healthily

            Try to include more vegetables and fruits into your diet to improve memory. A study conducted by Harvard medical school backs this as well. Scientists believe that the antioxidants and vitamins from vegetables and fruits help to reduce oxidative stress in the brain and help battle age-related memory issues.[6]

            Learn about the brain foods you should include in your diet: 12 Best Foods That Improve Memory and Brain Health

            10. Play Video Games and Brain Training Apps

            Now here is a fun way to improve memory. Playing video games may not seem the best way to study for an exam but, regular video game playing can actually improve certain memory-associated regions of the brain. Studies have shown that video games helps in total knowledge recall and can reduce dementia risk.[7]

            Considering the benefits, maybe you can make brain training apps a regular pastime or something to do on your breaks.

            11. Think of the Ways in Which Things Relate to You

            According to a recent research, you can boost your memory considerably by contemplating why the information is important to you.[8] This signals your brain to convert the short-term memories into the long-term ones, thus helping you remember effortlessly.

            12. Exercise Regularly

            You might not see this coming but people who exercise daily, whether it be leisurely walking, have better memories when compared to their counterparts who do no physical activity.[9]

            13. Don’t Just Memorize But Also Pay Attention to Essence

            Although practice makes perfect, this might not necessarily be true when it comes to boosting memory. Scientists have found that while repetitive practice could help you in remembering things, you might miss on the bigger picture.[10]

            That’s indeed true. Do you remember that one presentation when you memorized everything by heart without giving much thought to it? What happened next? Someone interrupted in between and you were not able to recall anything again!

            Thus, rote repetition will not do any good. You need to complement repetition by a proper understanding of the finer details.

            Bottom Line

            Sharpening your memory is not rocket science. All you need to do is follow the fun and simple ways mentioned above, and eat right to boost your brain health!

            More About Sharpening Your Brain

            Featured photo credit: Thought Catalog via unsplash.com

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