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Last Updated on March 25, 2020

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 Tips 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 June 30, 2020

What Is Unconscious Bias (And How to Reduce It for Good)

What Is Unconscious Bias (And How to Reduce It for Good)

Many conversations are being held nowadays regarding unconscious bias, but what does it really mean and how can it affect your life and the people around you? With many types of biases, it can get quite confusing. In this article, we’ll touch on cognitive bias, and then zero in on unconscious bias. Both types of biases have an immediate impact on your life because they relate to how you and others think about yourself and other people.

If you want to protect your relationships and make good decisions about other people, you need to know what these biases mean[1]. Once we have clarity about that, we can explore in more depth unconscious bias and how to address it[2].

Cognitive Bias

Let’s start with cognitive bias[3], a predictable pattern of mental errors that result in us misperceiving reality and, as a result, deviating away from the most likely way of reaching our goals[4].

These mental blind spots impact all areas of our life, from health to relationships and even shopping, as a study recently revealed[5]. In other words, from the perspective of what is best for us as individuals, falling for a cognitive bias always harms us by lowering our probability of getting what we want.

Cognitive biases have to do with judgment, not mood. Ironically, cognitive biases — such as the optimism bias and overconfidence effect — more often lead to positive moods. Of course, the consequence of falling into cognitive biases, once discovered, usually leaves us in a bad mood due to the disastrous results of these dangerous judgment errors.

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Unconscious Bias

Unconscious bias is different from cognitive bias. Also known as implicit bias, it refers to unconscious forms of discrimination and stereotyping based on race, gender, sexuality, ethnicity, ability, age, and so on[6]. Despite cognitive biases sometimes leading to discriminatory thinking and feeling patterns, these are two separate and distinct concepts.

Cognitive biases are common across humankind and relate to the particular wiring of our brains, while unconscious bias relates to perceptions between different groups and are specific for the society in which we live. For example, I bet you don’t care or even think about whether someone is a noble or a commoner, yet that distinction was fundamentally important a few centuries ago across Europe. To take another example, most people in the US don’t have strong feelings about Sunni vs. Shiite Muslims, yet this distinction is incredibly meaningful in many parts of the world.

Unconscious Bias and Discriminatory Behavior

Organizations often bring me in as a speaker on diversity and inclusion to address potential unconscious discriminatory behavior. When I share in speeches that black Americans suffer from police harassment and violence at a much higher rate than white people, some participants (usually white) occasionally try to defend the police by claiming that black people are more violent and likely to break the law than whites. They thus attribute police harassment to the internal characteristics of black people (implying that it is deserved), and not to the external context of police behavior.

In reality – as I point out in my response to these folks – research shows that black people are harassed and harmed by police at a much higher rate for the same kind of activity. A white person walking by a cop, for example, is statistically much less likely to be stopped and frisked than a black one[7].

At the other end of things, a white person resisting arrest is much less likely to be violently beaten than a black one. In other words, statistics show that the higher rate of harassment and violence against black Americans by police is due to the prejudice of the police officers, at least to a large extent[8].

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However, I am careful to clarify that this discrimination is not necessarily intentional. Sometimes, it indeed is deliberate, with white police officers consciously believing that black Americans deserve much more scrutiny than whites. At other times, the discriminatory behavior results from unconscious, implicit thought processes that the police officer would not consciously endorse[9].

After becoming aware that unconscious bias does exist, the next step would be learning how to recognize it in order to reduce it. I’ve outlined three crucial points to keep in mind below while further exploring the unconscious prejudice discussed above.

How to Reduce Unconscious Bias

Remember these three important points if you want to work on reducing your unconscious bias.

1. Unconscious Bias is a Systemic Issue

When we understand that unconscious bias is ultimately a systemic issue, we understand that internal cultures need to be checked and addressed first.

Interestingly, research shows that many black police officers have an unconscious prejudice against other black people, perceiving them in a more negative light than white people when evaluating potential suspects. This unconscious bias carried by many — not all — black police officers helps show that such prejudices come – at least to a significant extent – from internal cultures within police departments, rather than pre-existing racist attitudes present before someone joins a police department.

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Such cultures are perpetuated by internal norms, policies, and training procedures, and any police department wishing to address unconscious bias needs to address internal culture first and foremost, rather than attributing racism to individual officers.

In other words, instead of saying it’s a few bad apples in a barrel of overall good ones, the key is recognizing that unconscious bias is a systemic issue, and the structure and joints of the barrel needs to be fixed[10].

2. There Is No Shame in Unconscious Bias

Another crucial thing that needs to be highlighted is that there is no shame or blame in unconscious bias as it’s not stemming from any fault in the individual. This no-shame approach decreases the fight, freeze, or flight defensive response among reluctant audiences, helping them hear and accept the issue.

Unconscious bias is prevalent and often doesn’t match our conscious values. Everyone holds unconscious beliefs and prejudices stemming from our tendency to categorize people into social groups. This developed naturally as a way for our ancestors to quickly size up a possible threat. Unfortunately, it doesn’t translate well in modern life.

3. It Takes a Sustained Effort to Prevent and Protect Against Unconscious Bias

After being presented with additional statistics and discussion of unconscious bias, the issue is generally settled. Still, from their subsequent behavior it’s clear that some of these audience members don’t immediately internalize this evidence. It’s much more comforting for their gut reactions to believe that police officers are right and anyone targeted by police deserves it; in turn, they are highly reluctant to accept the need to focus more efforts and energy on protecting black Americans from police violence due to the structural challenges facing these groups.

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The issue of unconscious bias doesn’t match their intuitions, so they reject this concept, despite extensive and strong evidence for its pervasive role in policing. It takes a series of subsequent follow-up conversations and interventions to move the needle. A single training is almost never sufficient, both in my experience and according to research[11].

Conclusion

The examples and points raised illustrate broader patterns you need to follow to recognize unconscious bias. Only by doing so will you be able to determine if, and what type of, intervention is needed to address it.

Unfortunately, our gut reactions lead us to make poor judgment choices when we simply follow our intuitions. Unconscious biases are systemic and need to be addressed in order to make the best decisions[12].

We need to learn about the kind of problems that result from unconscious bias. Then, you need to develop the right mental habits to help you make the best choices[13]. A one-time training is insufficient for doing so. It takes a long-term commitment and constant discipline and efforts to overcome unconscious bias, so get started now.

More Tips on Overcoming Unconscious Bias

Featured photo credit: M.T ElGassier via unsplash.com

Reference

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