10 Foods to Boost Your Brain Power

Our addiction to work and the internet is slowly wearing us down, and with that it’s dragging down our ability to think clearly and creatively.

In order to boost back your brainpower, one of the best choices you can make is to eat more unprocessed whole foods. Real foods are full of the vitamins, minerals, antioxidants and countless other phytochemicals that nourish your brain cells (and even grow new ones).

Consider this: people who eat plenty of vegetables and fruits (about 1.6 cups, or 400 grams) a day perform better on cognitive tests while those who eat a lot of sugar are 1.5 times more likely to develop mild cognitive impairment than those who do not.

So when choosing your foods remember that it's not only a matter of how many calories they contain and whether or not they might make you "fat" – it's a matter of choosing those that contain the nutrients to support optimal health, including that of your brain.

Here are ten foods that can get your brain back on track.

1. Seeds

 
Seeds, namely pumpkin and sunflower seeds, are fantastic sources of vitamin, with a quarter of a cup of the latter containing over 60% of your recommended daily allowance.

What’s the benefit of eating a food so rich in vitamin E? People with diets rich in the vitamin have been shown to have 67% less chance of developing Alzheimer’s disease in later life, and could even reduce or prevent brain damage in stroke victims.

2. Eat oily fish

Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. 

Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

3. Walnuts 

Walnuts are good sources of plant-based omega-3 fats, natural phytosterols, and antioxidants, and have been shown to reverse brain aging in older rats. DHA, in particular, is a type of omega-3 fat that's been found to boost brain function and even promote brain healing, although it's more plentiful in animal-based omega-3 sources, like krill and wild Alaskan salmon, as opposed to walnuts.
 

Walnuts contain a number of other neuroprotective compounds as well, including vitamin E, folate, melatonin, and antioxidants that lend even more brain benefits. Research shows walnut consumption may support brain health by increasing inferential reasoning in young adults,9 for instance.
 

Another study found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging."

4. Dark Chocolate

Not all chocolate is created equal. Quality dark chocolate does have some significant health benefits. Not only is it rich in fiber, Iron and Magnesium, the flavonols in dark chocolate improve blood vessel function, which improves blood flow to the brain and in doing so improves cognitive function and memory. It also contains stimulant substances like caffeine and theobromine, which can improve brain function in the short term. 

Dark chocolate is also one of the most powerful antioxidants in the world. Cacao is so powerful that it actually contains 15 times more antioxidants than blueberries and 20 times more than green tea. Before you get too excited and reach for the Reese’s, make sure the chocolate you buy is high quality organic dark chocolate with at least 70% cocoa.

5. Blueberries
 

The antioxidants and other phytochemicals in blueberries have been linked to improvements in learning, thinking and memory, along with reductions in neurodegenerative oxidative stress. They're also relatively low in fructose compared to other fruits, making them one of the healthier fruits available. Wild blueberries, which have high anthocyanin and antioxidant content, are known to guard against Alzheimer's and other neurological diseases.
 

Wild blueberries have even been shown to reduce some of the effects of a poor diet (such as high blood pressure systemic inflammation). In one recent animal study, wild blueberries reduced the pro-inflammatory effects of a poor diet as well as prevented high blood pressure, which would be beneficial for your brain health as well.

6. Coconut oil

Our bodies are well-oiled machines, with our brains made up of 60% fat. Low levels of fats in food can contribute to depression, Alzheimer’s, and dementia. Incorporating good healthy fats into the diet, even moderate amounts of saturated fat like coconut oil, can help in raising good cholesterol levels, weight loss, and combat dementia. It acts as an anti-inflammatory and has been linked in helping prevent the onset of these brain disorders.

7. Bee Pollen

The wide range of nutrients found in bee pollen makes it a great natural energizer. Pollens are about 40% protein and are rich in folic acid, free amino acids, and lots of B-complex, which can help keep you going all day by enhancing the brain’s stamina and fighting off fatigue. So, forget the cup of joe. Add a teaspoon of bee pollen to a smoothie or shake for a boost of energy when you need it for those early morning meetings or that extra push in the early afternoon.

8. Celery

Celery is one of the richest sources of luteolin, a plant compound that is said to lower the rates of age-related memory loss. Luteolin calms inflammation in the brain, which doctors and scientists alike now believe to be the primary cause of neuro-degeneration. By inhibiting the action of inflammatory cytokines as earlier mentioned, luteolin can prevent the onset of degeneration in the brain.

9. Green tea

 
It’s no secret that green tea is good for you, with lower risks of diabetes and various types of cancer attributed to it, and its positive effects on your metabolism and skin complexion.

But now there’s strong evidence that green tea also increases blood flow, and therefore neural activity, in the key areas of the brain responsible for memory, reasoning and comprehension.

10. Turmeric
 

Turmeric is a yellow spice often used in curry that contains the anti-inflammatory antioxidant curcumin. Curcumin is capable of crossing your blood-brain barrier, which is one reason why it holds promise as a neuroprotective agent in a wide range of neurological disorders.
 

Research has shown that curcumin may help inhibit the accumulation of destructive beta amyloids in the brain of Alzheimer's patients, as well as break up existing plaques. Curcumin has even been shown to boost memory and stimulate the production of new brain cells, a process known as neurogenesis.
 

Also remarkable, animal research suggests another bioactive compound in turmeric called aromatic-turmerone can increase neural stem cell growth in the brain by as much as 80 percent at certain concentrations. Neural stem cells differentiate into neurons and play an important role in self-repair.
 

The findings suggest aromatic-turmerone may help in the recovery of brain function in neurodegenerative diseases such as Alzheimer's and stroke (provided the effect also applies to humans).
 

A word to the wise. Some curry powders may contain very little curcumin compared to straight turmeric powder, so choose the latter for the best health benefits.

Start introducing these to your diet regularly and you’ll start to feel fresher, energized and inspired in days. Get going and enjoy your life to the fullest.