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Want To Boost Brain Power? Try Out These 10 Foods

Want To Boost Brain Power? Try Out These 10 Foods

Brain power can be boosted not just by brain training and physical exercise, but also by choosing our diets carefully and taking into account the findings of modern scientific research.  With an ever increasing life expectancy, we have an interest in healthy eating that is reaching epic proportions. And we now expect much more from our food than ever before.  Food is not just fuel to get us through the day.  All calories are not created equal.  We want our food to enhance our physical and mental activity, as well as our moods.  We want our food to contain cancer fighting agents and prevent cognitive decline.  We want our food to stimulate the brain growth of neonates and the immune systems of our newborns.

What most people don’t realize is that you can get all your essential nutrients from the food that you are consuming on an every day basis. And while there are many marketing experts that will try to sell you the extracted ingredients at high costs in pill format, most of the vitamins and minerals that pack the best brain punch can be found in their purest forms at your local grocery shop. This list below will get you started on a diet that is jam packed full of brain food to raise your IQ and maintain a very high standard of brain fitness. And of course, while you still need to get your physical exercise, your mental workouts, and your good night’s sleep, these foods will provide your body with the fuel needed to keep your brain running on the most efficient fuel.

1. Celery

Scientists at the University of Illinois found that a diet rich in a plant compound called luteolin reduces age-related inflammation in the brain and related memory deficits by directly inhibiting the release of inflammatory molecules in the brain (Jang, Dilger, Johnson, 2010). Celery is one food that is very high in luteolin.  Other vegetables such as peppers and carrots also contain high levels of luteolin. So if you want to keep your memory in tip top shape, eat plenty of celery, peppers and carrots.

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2. Walnuts

We hear a lot about the Omega-3s these days and indeed there is a large body of scientific evidence supporting that these fatty acids are essential for healthy brain activity.  Seniors who have high levels of Omega-3 in their blood score higher on cognitive ability tests and on other tests of memory (American Journal of Clinical Nutrition, 2008).  Walnuts provide a very strong source of Omega-3.  While salmon actually appears to be a richer source of Omega-3, it is not likely that people will eat salmon every single day. Walnuts, on the other hand, can be eaten as a snack or put into cereals and salads with reckless abandon.  Other oily cold water fish such as mackerel, herring, sardines and trout are also full of the Omega-3 fatty acids so aim to include these as much as three times per week for maximal brain benefits.

3. Red meat

Well we have probably all heard that you shouldn’t eat too much red meat these days because over eating it can cause damage to the colon. However, when it comes down to the ever important vitamin B12, red meat is the strongest provider.  In fact, a B12 deficiency will cause nerve and brain damage!  So, while we don’t recommend that you eat red meat every day, we do recommend that you eat it on a weekly basis. There are B12 supplements and alternatives for those of us that don’t eat red meat, but unfortunately none of them are as rich a source of this vitamin as red meat. So while you can eat leafy greens and take vitamin supplements for your B12, you will need to eat vast amounts of them to get the same amount of B12 that you would get from red meat.

4.  Blueberries

The Journal of Agriculture and Food Chemistry (2012) states that a diet rich in blueberries is associated with faster learning, sharper thinking and improved memory retention.  Perhaps not surprisingly, strawberries, blackberries and other berries show similar benefits.

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5. Whole grains

We all need sugar to fuel our brains and our bodies.  However, the slow release sugar found in whole grains such as barley and bulgur provide longer lasting energy being supplied to the brain.  Remember that all sugar is not created equal.  If you want the good sugars that we need for the most efficient brain functioning, we need to move away from the fizzy drinks, cheap breads and cakes and stick with the whole grains. Indeed, a word of caution is necessary here; eating cheap breads, cakes and fizzy drinks instead of the healthy whole grains for your sugars, can actually reduce your IQ! But the great news is that you don’t have to be creative to get your whole grains in.  You can build whole grains into many different meals at any time of day.  So whether you want to find some tasty toppings for your oatmeal or bake your pizza base from scratch, here are some great recipes.

6. Chickpeas

Chickpeas have the combined advantage of complex carbohydrate to give you the energy you need plus protein which keeps you alert. Protein, contains high levels of amino acids, such as tyrosine, which in turn causes neurons to produce very important neurotransmitters like norepinephrine and dopamine.  These are associated with mental alertness which is an essential part of learning.  Chickpeas are also brimming with magnesium which is thought to play an important role in metabolizing energy that enables brain cell receptors to speed up the transmission of messages (i.e., quicker thinking and faster acting brains). Finally, scientists also report that foods high in magnesium also help to relax blood vessels which allows more blood to flow to the brain.  All in all, this is fantastic news for hummus lovers.  You should also try out these delicious spicy chickpea patties.

7. Dark chocolate

One new study published in Hypertension (2013) showed that consuming dark chocolate every day may improve thinking skills in adults with mild cognitive impairment.  In this study, older adults were enlisted to take part in research where they were asked to consume either low, moderate of high amounts of flavanols in a cocoa based beverage every day for eight weeks. The scientists found that there was a link between higher amounts of flavanols and improvements in tests of cognitive function.  Put simply, the higher the concentration of flavanols, the better people did on the tests of cognitive functioning.  The participants who consumed highest amounts of flavanols were able to complete tests more quickly and recall more information. One word of caution to readers is that this particular study was funded by Mars so there is a potential conflict of interest here. However, the finding that flavanols are good for you is not exactly news. Flananols are widely known to reduce blood pressure and it may be that their effect on increasing blood flow is having a secondary effect on brain functioning.  Flavanols are also found in red wine, grapes, apples and tea, if for any reason you do not wish to consume vast quantities of dark chocolate.

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8. Almonds

Almonds are very high in vitamin E which is thought to protect the brain from age related damage and to improve learning and memory skills. Almonds also contain riboflavin and L-carnitrine which are widely accepted as nutrients that boost brain activity.

9. Broccoli

Broccoli contains Vitamin K which strengthens cognitive abilities and Choline which has been found to improve memory.  Broccoli also contains folic acid which can help to ward of Alzheimer’s disease.  Some studies also suggest that a lack of folic acid can lead to depression so broccoli may be good for our brains on many levels, not strictly in terms of doing well on IQ or memory tests.  If you’re not that into broccoli on its own, check out this site for a delicious broccoli, cannellini bean and cheddar soup.

10. Avocado

In 1994, Miller found that the workings of the human brain depends on communication between our brain’s 100 billion neurons.  The axon of each neuron is coated in a type of insulation known as myelin.  When myelin is thicker, the transmission of impulses between neurons is faster. This is turn is linked to higher intelligence. Avocados are known to have a high fat content and yet this is fat that is good for our brains. Avocados are rich in a fatty acid called “oleic acid” which helps build myelin sheathes found in the white matter in the brain. Neurons without myelin process information at slower speeds. So while we know that correlation is not the same as causation, eating avocados does appear to be a helpful method for building up our myelin.  Other sources of oleic acid include olives, almonds and pecans.

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A few recipes using these and other good brain foods can be found here.

Now go forth, eat well and boost that brain power!

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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