Brain Foods To Boost Focus And Memory
What does the food you eat have to do with how your brain functions? Turns out an awful lot. While weve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. Yes, brain foods matter .
See, our bodies dont like stress. Who does? When were stressed out whether its physical, like someone jumps out at you from a dark alley, or mental, like you have a major project due at work our bodies release inflammatory cytokines.
These little chemicals prompt the immune system to kick in and fight back against the stress through inflammation, as though stress is an infection. While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is a different animal. Its been linked to autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more.
But what does this all have to do with food? Our gut helps keep our bodys immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when were full.
Oysters For Brain Health
If youre a seafood kind of person, then today just may be your lucky day. Experiments have shown that oysters are great for your brain, no matter your age. Because they are rich in zinc as well as iron, eating this under-the-sea-delight will help to keep your mind sharp and increase your ability to recall information easily. Zinc and iron have been linked to the brains ability to stay focused and remember information. A lack of zinc and iron can result in memory lapses, poor concentration, and of course other ailments throughout the body.
The Top 5 Foods That Support Overall Brain Health Are:
Avocados are made up of healthy fats. These generally support healthy blood flow, which in turn support healthy brain function.; We wrote a post about all of the amazing nutritional powers an avocado has on brain and body health.
Blueberries, Raspberries, Blackberries, Cranberries, and Strawberries will not only bring the benefits of antioxidants, but also help to reduce inflammation and improve signaling in the brain, according to a recent study by the;Human Nutrition Research Center on Aging.
3- Dark Chocolate
Dark chocolate provides antioxidants for the body to help reduce oxidative stress that can be damaging to both brain and body. Dark chocolate also increases the production of endorphins and can contribute to having a better mood. It also contains flavanol, which has been shown to assist in memory loss prevention. ;
4- Wild Salmon
Salmon is good for your body and brain because of the benefits that come from DHA Omega3. DHA is an essential fatty acid that helps support the tissue of the brain. DHA also supports overall brain performance and makes up about 97% of the omega 3 fatty acids in the brain.
5- Almonds, Cashews, Pecans, Macadamia Nuts,and Walnuts
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Do Not Follow The Food Pyramid
The food pyramid is not made with your health in mind. It is made for industry profit. Perhaps accidentally it also benefits the pharmaceutical industry, by allowing them to sell more drugs, because more of us are sick.
Do you see the vicious and self-perpetuating cycle in play here? If we really take the time to educate one another, make long-lasting changes, and stop giving the food industry and pharmaceutical companies so much of our hard-earned money, we can see a real, widespread change in our worlds health.
What Did The Study Show
The combined information from the seven studies showed that eating fruit reduced the risk of having a stroke. Each additional serving of fruit consumed per day decreased the risk of stroke by 11%. When looking at fruit and vegetable intake together, each additional serving eaten per day decreased the risk of stroke by about 5% . The reduction in the risk of stroke by intake of vegetables alone was not large enough to be considered important.
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Brain Food #: Lentils
Adding lentils to salads and soups should be a no brainer. This legume is brimming with folate, a B vitamin shown to help boost brain power. Folate also plays a role in decreasing levels of amino acids that can impair brain functioning. So it’s no secret why lentils made this list of the 12 best powerfoods for women!
Fruit Thats Immunity Boosting: Mangoes
Mangoes are becoming increasingly popular among nutritionists due to their exceptionally high levels of beta-carotene, which the body converts into vitamin A to promote a healthy immune system and keep your vision sharp. Even more, these exotic treats are packed with more than 60 mg of vitamin C per cup; thats more than 50 percent of your daily vitamin RDA in a single serving. After you get your daily dose of the healthiest fruits for your body, try some of these other;exotic fruits.
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Which Foods Are The Best Fuel
Healthy brain food for studying includes:
- Protein meat, fish, eggs, poultry, legumes, nuts and seeds, dried beans and lentils, dairy products and soy products. Protein helps your brain send messages to the rest of your body, and helps create brain chemicals that improve your mood.
- Antioxidants fruits and veggies, including berries, and pomegranate juice.;Antioxidants can help delay or even prevent certain effects of aging on the brain.
- Omega-3 oily fish, flax seeds and flax oil, and eggs, chicken and beef.;Omega-3s have been found to help your brain work harder and improve your mental health.
- Dietary cholesterol dairy and egg yolks.;Your brain relies on cholesterol to create the cells that send messages to the rest of the body.
- Monounsaturated fats avocados, nuts, olive oil, canola oil and peanut oil. Food that contains monounsaturated fats can improve your memory and help your brain work harder, better, faster, stronger.
- Caffeine tea, coffee and dark chocolate.;In small doses, caffeine can help you feel refreshed and more focused.
- Water.;Your brain is 73% water, and water is vital to keeping your body in tip-top shape.
Supplements For Brain Function
In addition to making dietary changes, some people consider taking supplements to improve their brain function. But do these supplements actually work?
Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.
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Fruit Packed With Potassium: Peaches And Nectarines
Everyone knows that bananas boast high amounts of potassium, but two small peaches or nectarines have about 250 mg of the essential mineral. Thats more potassium than one medium banana . The mineral boosts nerve and muscle health, according to the National Institutes of Health. Peach skins, in particular, are rich in antioxidants, ;according to research in the InternationalJournal of Molecular Science. For those watching their weight, peaches are a healthy way to add sweetness to any diet. Bake, broil, or poach them to create pies, cobblers, and other desserts, like this sparking peach treat.;
Best Foods To Boost Your Brain And Memory
Your brain is kind of a big deal.
As the control center of your body, its in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think.
Thats why its a good idea to keep your brain in peak working condition.
The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.
This article lists 11 foods that boost your brain.
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Dark Chocolate: Antioxidant Power To Boost Brain Health
Research shows that dark chocolate can also:
- Combat fatigue and the effects of aging
- Boost both mood, focus, and alertness one of the few foods that can do so naturally!
- Improve brain plasticity, crucial for learning
- Provide a very respectable dose of magnesium, zinc, fiber, and caffeine-like plant-based stimulant that the brain loves
Indulge your sweet tooth with dark chocolate.; Its delicious and brain-friendly. I highly recommend eating high cacao dark chocolate , as its low in sugar and still very tasty, says NickiRD.
There Is Good News And Bad News
Posted October 25, 2011
Sometimes scientists tell us things that we’re fairly certain we already believe. Still, it’s always nice to know that what we believe to be true is in fact true. A group of scientists in France investigated whether eating fruits and vegetables for thirteen years would actually protect against a decline in cognitive abilities that humans commonly experience with normal aging. It does, and this is how they proved it.
The study began with a very large group of adults, over 6800; however, only 2500 finished the study by adequately completing all the dietary and cognitive evaluations. The subjects were between the ages of 45 and 60 years old at the beginning of the thirteen year study and each was required to maintain careful and detailed records of their daily diets. The subjects were evaluated at the beginning and end of the study for a variety of cognitive abilities, including verbal memory and higher executive functions such as and mental flexibility, among many other tests. Their results were published in the November 2011 issue of The American Journal of Clinical Nutrition. There is good news and bad news.
Diets that consisted of vegetables alone or diets that were beta-carotene-rich were negatively associated with executive functioning scores. If your job involves making difficult executive decisions then you might want to avoid beta-carotene-rich diets. These fruits and vegetables typically have bright orange and yellow pigmentation.
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The Crucial Brain Foods All Children Need
- By Claire McCarthy, MD, Senior Faculty Editor, Harvard Health Publishing
Follow me on Twitter @drClaire
The first 1,000 days of life are crucial for brain development and food plays an important role.
The ways that the brain develops during pregnancy and during the first two years of life are like scaffolding: they literally define how the brain will work for the rest of a persons life. Nerves grow and connect and get covered with myelin, creating the systems that decide how a child and the adult she becomes thinks and feels. Those connections and changes affect sensory systems, learning, memory, attention, processing speed, the ability to control impulses and mood, and even the ability to multitask or plan.
Those connections and changes cannot be undone, either. How the brain begins is how it stays.
The environment a child lives in, and how they are loved and nurtured, is crucial for these connections and changes. Breastfeeding can also make a big difference, not just because breast milk is the perfect first food but also because of the close contact with the mother that is part of breastfeeding.
There are also certain nutrients that are necessary for healthy brain development. These nutrients include:
As a country and as a world, we need to work together to be sure that every child gets the best start possible.
Foods To Boost Your Brainpower
Eating well is good for your mental as well as your physical health. But which foods are particularly important to keep your grey matter happy and healthy?
Whether you want to optimise your nutrition during exam season or;stay sharp in your next work;meeting, paying attention to your diet can really pay off.;Although theres;no single;brain food to protect against age-related disorders such as Alzheimers;or dementia,;thinking carefully about;what you eat gives you the best chance of getting the nutrients you need for cognitive health and mood.
Eating a healthy, balanced diet that includes these 10 everyday brain-boosting foods may help to keep your memory, concentration and focus as sharp as can be.
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Here Are The Top 10 Anti
The #1 most powerful anti-cancer food was garlic.
Garlic stopped cancer growth COMPLETELY against these tumor cell lines:
- Breast cancer
Here is an excerpt from the papers abstract:
The extracts from cruciferous vegetables as well as those from vegetables of the genus Allium inhibited the proliferation of all tested cancer cell lines whereas extracts from vegetables most commonly consumed in Western countries were much less effective. The antiproliferative effect of vegetables was specific to cells of cancerous origin and was found to be largely independent of their antioxidant properties. These results thus indicate that vegetables have very different inhibitory activities towards cancer cells and that the inclusion of cruciferous and Allium vegetables in the diet is essential for effective dietary-based chemopreventive strategies.
- Allium and cruciferous veggies stopped cancer cell growth.
- Commonly consumed vegetables did not work as well.
- The antioxidant content of veggies was not a key anti-cancer factor.
- Different vegetables work for different cancers.
- Allium and cruciferous veggies should be eaten to prevent cancer.
So the most commonly consumed vegetables in Western countries had very little effect on cancer cell growth.
The top three account for 60% of the vegetables we Westerners are eating. 32% of our vegetable intake is potatoes, and half of that is actually french fries. Nice.
An interesting note:
Yes, I did.
Foods Linked To Better Brainpower
Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
For more on staying sharp as you age, read A Guide to Cognitive Fitness, a Special Health Report from Harvard Medical School.
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Before You Write Off The Poor Performers
Its important to keep in mind that this is a laboratory study showing only what a vegetable extract did to when applied directly to cancer cells.
The study does not take into account the vitamins, minerals, and phytonutrients that indirectly support your bodys ability to repair, regenerate, detoxify, and heal.
Cancer is a product of a toxic body, so detoxing your body is critical in healing cancer.
For example, carrots are a potent source of beta-carotene, which is converted to Vitamin A in the body. Vitamin A supports your liver. Your liver is a critical component of your immune system because it detoxifies your body. Cancer is a product of a toxic body, so detoxing your body is critical in healing cancer, and so on.
Having said all that, it makes sense to focus on eating tons of the veggies that were actually killing cancer in the lab.
Also, this study confirms why what I did in 2004 worked.
I ate copious amounts of these cancer-fighting vegetables every day in my Giant Cancer-Fighting Salad, specifically spinach, kale, broccoli, cauliflower, onions, red cabbage, and garlic powder. I had no idea about leeks or else they would have been in there, too.
Fruit With A Mega Dose Of Antioxidants: Pomegranates
Pomegranate juice is packed with antioxidants. Its also a great source of potassium, which sustains energy and controls high blood pressure. Recent research shows that drinking pomegranate juice daily could improve cardiovascular health ;and;lower inflammation. However, talk to your doctor before you drink regular amounts of pomegranate juice.; It can sometimes negatively interact with prescription drugs. The ruby red fruit also packs these other health benefits.
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They Are Loaded With Vitamins That Enhance Mental Flexibility
Although vitamin A is more associated with good eyesight, there have been studies that support the role of vitamin A to better learning capabilities. In a research conducted by scientists at the Salk Institute for Biological Studies in California, it was discovered that vitamin A is an essential component to facilitate mental activities, as well as the brains capability to switch from one mental activity into another . Using mice as test subjects, the research team examined if the lack of vitamin A has an effect on the brain region that is associated with memory and learning. Because the test subjects were unable to demonstrate the expected learning behavior, the team concluded that vitamin A is a molecule that unlocks certain areas of the brain that are involved with mental activities.
Ascorbic acid is another vitamin that fosters improved cognition. According to the Linus Pauling Institute Micronutrient Research for Optimum Health, vitamin C is involved with the production of norepinphrine, a major neurotransmitter that activates the sympathetic nervous system and regulates thinking and affect. It is also essential for the production of carnitine, a chemical substance that transports fat into neuronal mitochondria, which is needed for brain cells to respire. Without the action of carnitine, the brain is unable to utilize energy that is needed for its function.