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Last Updated on December 9, 2019

15 Brain Foods That Will Super Boost Your Brain Power

15 Brain Foods That Will Super Boost Your Brain Power

These days, there are so many food choices. Every marketing trick is used to make you buy brain foods, all-natural, fat-free or gluten-free products.

Could you blame them? They need to make a profit to keep existing and delivering their goods to the consumers.

But does this mean that foods with these labels are just regular products or do brain foods really exist?

That’s when research came in and proved that brain foods (meaning: foods that have a positive effect on the brain) really do exist.

In this article, you will find 15 brain foods you should be eating to keep your mind sharp.

1. Blueberries

One of the greatest gifts of Mother Nature — blueberries. Blueberries are known as the king of antioxidants[1] and are used to detox the body.

There are not a lot of studies that tried to prove the relationship between blueberries and the improvement of brain function. But there’s one study that consisted of 9 elderly people. They found that consuming blueberry juice on a daily basis for 12 weeks improved memory function.[2]

If this is not reasonable enough to include blueberries into your diet, you should read the following article on other benefits of blueberries: 10 Benefits of Blueberries That Will Impress You

As with every single one of the brain foods listed here: Consuming more than necessary can also lead to side effects, this is the same with blueberries.[3]

When including blueberries in your diet along with other brain foods; make sure to eat no more than 0.5 cups (4 oz./113 grams) a day.

2. Broccoli

The first vegetable on the list, broccoli. Whatever you do with it; roast, steam, blanch or saute.[4] It will still improve the sharpness of your brain.

There are two main nutrients in broccoli that makes it one of the brain foods on this list. Vitamin K, which is also found in lower amounts in blueberries, helps strengthen cognitive abilities.[5] The nutrient Choline improves your memory.[6]

There’s six times more vitamin K in broccoli than in blueberries. The downside is that blueberries are a bit tastier.

Include some broccoli with every warm plate you eat in a day, and your brain will turn into a SUPER brain.

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3. Walnuts

Walnuts are the best choice of all the nuts when it comes to improving cognitive function. They have the same benefits as every other nut, but walnuts also contain omega-3 fatty acids.[7]

Beside the improvement of heart health,[8] walnuts also provide a sharper memory (at least to women).[9]

Consuming walnuts also help slow mental decline[10] because of the Vitamin E that is found in walnuts.[11]

Next time you crave a snack, buy a bag of unroasted and unsalted walnuts. In the future, this will be the replacement of all unhealthy snacks like Twix.

Brain foods are not brain foods because they contain a lot of sugar. Brain foods usually consist of a high amount of vitamins and antioxidants. That’s how you can recognize them.

4. Green Tea

Some of us are coffee drinkers while others prefer tea. You don’t have to choose one or the other because both of them made it to the list (you’ll read later about coffee in number 11 of brain foods).

Green tea contains more than just caffeine; it contains L-theanine which essentially lowers the anxiety levels.[12] It also increases the levels of dopamine and alpha wave production (relaxation).

The lower levels of caffeine in green tea compared to coffee makes this a perfect brain function drink. Caffeine and L-theanine show synergistic effects that work best with the amount of caffeine found in green tea.[13]

People who drink green tea have proven that they have a more stable energy level and increased productivity compared to when they drink coffee. So, if you’re looking for brain foods that will enhance your productivity; green tea is the way to go.

5. Oranges

Orange has a high amount of Vitamin C in it. One large orange is enough to fulfill 100% of your daily Vitamin C intake. Vitamin C has a lot of benefits:

  • Vitamin C reduces the risk of chronic diseases like heart disease[14]
  • It may help fight against high blood pressure[15]
  • Vitamin C boosts immunity by increasing the production of white blood cells[16]
  • The most important of all: high levels of Vitamin C are found to be related to the improvement of memory and thinking. People suffering from dementia has been shown to have low levels of Vitamin C.[17] This may mean that by consuming enough Vitamin C, you will be able to prevent dementia.[18]

To learn more about everything related to Vitamin C, read the following article: All You Need To Know About Vitamin C Benefits (and Recipes To Boost Your Daily Intake)

6. Avocados

Avocados fit very nicely in your salad, or you may even like it on toast.

Avocado is a source of healthy fats; monounsaturated fat. Monounsaturated fat is believed to contribute to healthy blood flow which in turn means a healthy brain.[19]

Besides that, avocados also lower blood pressure which will prevent a decrease in cognitive abilities.[20]

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Adding 1/4 or 1/2 avocado daily should do the trick and help your brain function as a superhero.

If you need practical ways to include avocado in your daily diet, check this out: 50+ Super Easy Avocado Recipes At Home Now

7. Coconut Oil

Coconut oil is a multi-functional oil; some bathe in it, some put it all over their skin, and it’s also used for cooking. To get the following benefits out of it; you should consume it orally (but that’s up to you of course).

When it comes down to improved brain function; coconut oil has proven to boost brain function in Alzheimer’s patients.[21] Although it isn’t shown to work on people without Alzheimer’s; it can never hurt.

Besides that, there are many more benefits to coconut oil.

8. Spinach

One research found that when elderly consumed one (or two) daily serving of spinach (or other leafy greens for that matter) for an average of 5 years had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.[22]

This all is thanks to Vitamin K that is found in leafy greens like spinach, kale, collards and mustard greens.

Popeye looks impressive from the outside, and you will look impressive from the inside once you consume your daily spinach: 6 Mouth-Watering Spinach Recipes You Should Not Miss

9. Oatmeal

Known for its use as breakfast, oatmeal is one of many kinds of cereal that contains more than just sugar.

There’s a reason why oatmeal is often used as breakfast. It is because of the many carbohydrates that are in it which act like a shot of glucose that spikes your blood sugar levels.

Glucose is sent immediately to the brain to help it function. In essence, this means that the higher the concentration of glucose in your blood, the better you can focus and remember things.[23]

If you suffer from low blood sugar levels in the morning and can’t function without having a big breakfast immediately upon waking, oatmeal is going to be your best friend.

10. Raisins

Children often consume them as healthy snacks because it’s sweet. But did you know raisins promote brain function?

Raisins are the number one source of boron of all brain foods. The research found that the level of boron is related to hand-eye coordination and short-term memory.[24] Increased levels of boron improves both.

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Besides that, raisins also heal wounds faster and prevent deficiency in Vitamin D.

11. Coffee

We touched on the benefits of green tea earlier, but that doesn’t mean coffee can’t serve its purpose to brain function as well. If you prefer coffee over tea; listen (actually read) closely.

There’s something about coffee that most people don’t even know. The point is that most of us consume more antioxidants through coffee than any other of the mentioned brain foods.

This is not because there are more antioxidants in coffee; it’s because coffee is consumed the most of all brain foods.

These antioxidants protect your brain from cell death which in turn protects you from dementia and related diseases.[25]

Not to mention that caffeine may also prevent dementia and Alzheimer’s.[26][27]

You don’t have to give up your coffee; except for all the sugar and milk you put in it. Drink your coffee black and keep it to a maximum of 3 per day and you should be okay.

12. Almonds

Earlier we touched upon walnuts, but most nuts are generally good for your health (as long as you don’t overdo it).

Almonds are most known for their potential of enhancing memory and delaying Alzheimer’s progression.[28][29] Of course, they share the same benefits with the walnuts, but almonds are lower in omega 3 fats.

If you forget things on a daily basis, maybe a handful of almonds per day can help you.

Five to six almonds a day should do the trick. If you’re not watching your weight, you can just grab a handful. But don’t overdo it because there’s a lot of fats in nuts.

Here’re more benefits of almonds you should know: 10 Benefits of Almonds That Will Surprise You (+Healthy Recipes)

13. Lentils

Lentils for the vegans among you is one of the best sources of protein among legumes. Besides that, it is a rich source of various essential nutrients like iron, Vitamin B6, and folate (Vitamin B9).

Besides the fact that they make a terrific combination with rice; lentils also serves its purpose in the brain. All the essential nutrients improve brain function in their own way:

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  • Folate (Vitamin B9) keeps your mind sharp while you get older.[30]
  • Iron plays an essential role in cognitive functioning with pregnant women.[31]
  • Zinc is well known for boosting memory.[32]
  • Vitamin B6 and thiamine give you more energy and focus.[33][34]

As you can see; lentils make up one of the best brain foods on this list. But this also depends on your preference as some of you might’ve never even eaten lentils.

14. Strawberries

Most berries and other related fruits like strawberries (which are technically seen not berries) are all known to have beneficial effects on the brain.[35] They help prevent age-related memory loss and may even slow the progress of Alzheimer’s.[36]

Another thing that is more strawberry related is the amount of potassium in it. Potassium is related to increased blood flow thus improved cognitive function.[37]

Eight strawberries per day should do the trick and give you many benefits besides these brain-enhancing benefits: 10 Amazing Benefits of Strawberries that You Probably Never Knew

15. Red Wine

Last but not least, red wine. Although alcohol itself is not related to any improvement in brain functioning; some studies show that there are benefits to drinking lightly or moderately.

Out of all the alcoholic beverages, red wine is the one with the most favorable results. Research shows that red wine may even slow aging[38] and it can also decrease the risk of dementia.[39]

Although these results are based on research, the researchers don’t recommend that any non-drinkers start drinking. Especially younger people shouldn’t aim to drink red wine as the most benefits (or no increased risks) are found in the elderly.

If you think about drinking red wine, you should drink maximum 1 glass of red wine per day as a woman and maximum of 2 glasses of red wine per day for men. One glass of red wine should contain 175ml, don’t overdo it.

Keep in mind that there are also potential risks to drinking alcohol. Such risks include addition, depression and weight gain when you’re not drinking carefully.

Conclusion

“You are what you eat.”

One of the oldest sayings ever expresses all you need to know.

Every food on this brain foods list is put on this list because it enhances brain functioning in some way. So, whichever food on this list you choose to eat after reading this article doesn’t matter.

What matters most is that you read everything closely and choose one of the brain foods that fit your goal the most.

Enjoy eating your next brain food!

More About Boosting Brain Power

Featured photo credit: Melissa Belanger via unsplash.com

Reference

[1] Wild Blueberries: Wild Blueberries Antioxidants
[2] NCBI: Blueberry Supplementation Improves Memory in Older Adults
[3] Good Health All: 8 Major Side Effects OF Eating Too Many Blueberries
[4] Skinny Ms: How to Make Broccoli Taste Good, Each and Every Time
[5] Wellness Resources: Vitamin K Enhances Cognitive Function During Aging
[6] The American Journal of Clinical Nutrition: The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort
[7] The Journal Of Nutrition: Role of Walnuts in Maintaining Brain Health with Age
[8] NCBI: Cardiovascular risk factors and cognitive function.
[9] NCBI: LONG-TERM INTAKE OF NUTS IN RELATION TO COGNITIVE FUNCTION IN OLDER WOMEN
[10] NCBI: Vitamin E and cognitive decline in older persons.
[11] NCBI: Vitamin E-gene interactions in aging and inflammatory age-related diseases: implications for treatment. A systematic review.
[12] NCBI: The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent.
[13] NCBI: L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performance.
[14] NCBI: Effect of five-year supplementation of vitamin C on serum vitamin C concentration and consumption of vegetables and fruits in middle-aged Japanese: a randomized controlled trial.
[15] NCBI: Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials.
[16] NCBI: Association between nutritional status and cognitive functioning in a healthy elderly population.
[17] NCBI: Dietary antioxidants and dementia in a population-based case-control study among older people in South Germany.
[18] National Institute of Health: Vitamin C
[19] JOURNAL OF NEUROCHEMISTRY: Dietary intake of unsaturated fatty acids modulates physiological properties of entorhinal cortex neurons in mice
[20] National Institute on Aging: High blood pressure is linked to cognitive decline
[21] NCBI: Effects of beta-hydroxybutyrate on cognition in memory-impaired adults.
[22] News Wise: Eating Green Leafy Vegetables Keeps Mental Abilities Sharp
[23] PNAS: Stoichiometric coupling of brain glucose metabolism and glutamatergic neuronal activity
[24] NCBI: Nothing Boring About Boron
[25] NCBI: Neuroprotection and antioxidants
[26] NCBI: High Blood caffeine levels in MCI linked to lack of progression to dementia.
[27] NCBI: Hypoxia/reoxygenation impairs memory formation via adenosine-dependent activation of caspase 1.
[28] Science Direct: Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia
[29] Science Direct: Almond, hazelnut and walnut, three nuts for neuroprotection in Alzheimer’s disease: A neuropharmacological review of their bioactive constituents
[30] NCBI: Folic acid, ageing, depression, and dementia
[31] The American Journal of Clinical Nutrition: Iron treatment normalizes cognitive functioning in young women
[32] ResearchGate: A potential medicinal importance of zinc in human health and chronic disease
[33] ORA: Vitamin B6 for cognition
[34] Springer Link: Thiamine supplementation mood and cognitive functioning
[35] J. Agric. Food Chem: Berry Fruit Enhances Beneficial Signaling in the Brain
[36] NCBI: Dietary intake of berries and flavonoids in relation to cognitive decline
[37] Science Direct: Potassium 2-(1-hydroxypentyl)-benzoate improves learning and memory deficits in chronic cerebral hypoperfused rats
[38] NY Times: New Hints Seen That Red Wine May Slow Aging
[39] NCBI: Moderate alcohol consumption and cognitive risk.

More by this author

Marnix Buijs

Marnix is a health and fitness blogger. While he walks his own journey, he shares his experiences and knowledge to help others.

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Published on December 10, 2019

10 Scientific Ways to Improve Your Long Term Memory

10 Scientific Ways to Improve Your Long Term Memory

Wouldn’t it make sense to invent a device that could help you improve your long-term memory?

Unfortunately, it may not be realistic now. Despite several innovations, R&D and technologies that have made living simpler, it would be appealing to believe a device like a chip, no matter the price, would help you improve your long term memory.

Instead of wasting time looking for that device, why not familiarize yourself with these scientific ways to improve your long term memory?

Where Is Long Term Memory and Why Is It Important?

The hippocampus is the passage through which information passes from the short-term memory to the long-term memory. The hippocampus ( ‘hippokampos’ in Greek) is a part of the cortex so named as it takes the shape of a bent tail of a seahorse.

Every information that is decoded in different sensory regions of the cortex links up in the hippocampus, which later redirects them to their origins. It could also be described as an information-sorting center where new information is juxtaposed with the initially recorded ones.

Any time you relive an event, recall new information or repeat those using mnemonic techniques, you are directing them repeatedly through the hippocampus. The hippocampus is capable of strengthening the connections among all the new constituents until there is no need to reinforce them. By then, the cortex would have developed the ability to associate these elements independently to form what is known as ‘memory.’

Nevertheless, the cortex and the hippocampus are not the only components that facilitate long-term memory and its different capabilities in the brain.

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Long-term memories are not default. While long-term memory possesses a boundless duration and capacity, the memories could be delicate and prone to change, distraction, and misinformation. Elizabeth Loftus, a Memory expert, did a great job on this by showing how false memories can be easily be triggered. She made 25 percent of her respondents to accept a false memory that they were once missing in a shopping mall as a kid.[1]

Why is long-term memory prone to inaccuracies? Most times, people retain the visual aspects of an event but forget the details. What the brain does is to curate details that are reasonable to fill in this gap. In other cases, old information can hinder the formation of new ones, which makes it tedious to remember the actual event. This is why, sometimes, it is better to unlearn before learning further information.

So, how do you improve your long term memory?

Here, you will learn 10 scientific ways to improve your long term memory.

1. Be Very Focused

Forgetfulness is a by-product of distraction or lack of concentration. It takes focus to learn anything. In a world where we presently things that could easily take our attention off what we are learning, focusing is not going to be an easy-pie, but it is nevertheless crucial.

In case you keep losing your umbrella, to develop your cognitive ability, begin to note every time you set it down consciously. If you researched a topic before a presentation, invest additional time to digest the juicy aspects so they can stick.

2. Practice to Be Perfect

When you were in kindergarten, did you recite the ‘A, B, C..? If you did and you still remember them now, it means you will need to process and practice any information to have it installed in your long term memory.

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It does not matter what you wish to learn- football, piano, or remembering your friend’s birthday. You can only remember by rehearsing over the information we already have repeatedly. You are repeating when you sing a song over and over again, when you sit in front of the piano and run some keys, or when you play an object on your way home even when there is no ball.

Any information that you process and practice will be logged into your long term memory as exercise strengthens the neural pathways located in your brain.

3. Reminisce and Recall Details Every Now and Then

Scientists were able to discover the exact cells where some specific memories are stored using a mouse brain as the specimen. Before this research, the notion was that the short-term memory was formed in the hippocampus while the long term memory is formed later. However, the new mouse research indicated that both forms of memories are formed simultaneously.

Although the formation of the long-term memory happens in the prefrontal cortex and starts with what is called silent engrams though not yet accessible immediately, it matures within a few weeks. You can strengthen this process by reminiscing the event or recalling the details through practice.[2]

4. Practice Journaling

This has been proven to be another means of solidifying information and facts in long-term memory. You can relive daily events or exciting events and milestones in your career, business or relationship by writing and drawing them in your journal.

Sketch it, write it, read it, draw it, and share it. The variety of experiences helps us to recall that moment in the future.

Take a look at this article and learn how to start journaling: Writing Journal for a Better and More Productive Self (The How-To Guide)

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5. Schedule Time to Sleep

The physical functioning of memory storage hinges on sleep. Quality sleep optimizes the neural process in the brain. A 2016 report in Nature Communications indicated that when the subjects under study went without retiring to bed, the neural processes in their brains became noisier.

Heightened activities have been found to hinder the formation and consolidation of long-term memories. You will become less productive the next day when you skimp on a night of good sleep.[3]

6. Exercise Regularly

Any activity that activates your muscles and keeps your heart working will impact your brainpower positively. There is empirical evidence that exercise enhances the chemical that empowers the brain to grasp concepts and learn. A recent study has discovered that aerobic exercise is capable of increasing the size of the hippocampus. This increase enhances your memory in totality.[4]

Another research also pinpointed the significance of moving while learning. Those who walked while studying foreign language vocabulary recalled what was learned better compared to those who were stationary.[5]

7. Guard Your Mental Wellbeing

Anxiety, stress, and depression have been found to cause memory problems. They can affect your focus while learning.

There’s no way you can learn when you are depressed, anxious or stressed. It does not matter if forgetfulness is an outcome of a mental ailment or a contributing factor; you must go for medical treatment if you discover you have anxiety or depression.

You can try these 6 Mental Exercises For Busy People To Calm the Hectic Mind.

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8. Use Smart Devices Wisely

Smart gadgets can be an exciting way to enhance our memory. You can utilize reminders, sticky notes, and alarms to free up space in your mental faculty.

If you are always thinking of not forgetting to rehearse for a music presentation, then you are not maximizing your brainpower. You could leave that for your reminder or alarm to handle.

Also, taking pictures of events or information is a great way to retain information in long term memory. Nevertheless, there is a need to take precautions here as a study recently discovered that subjects who focused so much on the visual aspects failed to recall the actual information that was shared.[6]

9. Quiz Yourself

An examination is proof of learning. The best means of checking if you have learned is to quiz yourself.

Evaluation helps you to test your knowledge to discover the aspects you need to dwell on. It also helps you to recall what you have learned.

10. Mind Your Medications

Some drugs like tranquilizers, antidepressants, and blood pressure drugs have been found to cause forgetfulness by Harvard Health Blog.[7] If the drugs you are taking is making you sedated or confused, quickly consult your primary care doctor. You will be surprised to be prescribed some better alternatives to those medications.

Not only that, a study published in 2015 discovered evidence that continuous usage of anticholinergic medications like Benadryl can obstruct the functioning of the neurotransmitter acetylcholine that is linked to dementia. Aside from that, most of those drugs contain bladder-control drugs and antidepressants. You can consider drinking a lot of water instead of taking drugs.

Bottom Line

Long-term memory performs a crucial role in our lives. It helps us construct a firm foundation of memory and information that enables us to live a productive life. While it can be compared to files on a computer, studies have shown that long-term memory is not only enduring but prone to error if you don’t improve it.

More About Improving Memory

Featured photo credit: JESHOOTS.COM via unsplash.com

Reference

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