The power of your brain is immeasurable. As it's the control center of the body, it's responsible for keeping your lungs breathing, your heart beating while also allowing you to feel, move, and think, which is why keeping your brain in peak working condition.
The foods you eat play a vital role in your brain's health and improve specific mental tasks, such as concentration and memory. Research has shown that the best brain foods are the same ones that protect your heart and blood vessels. This article lists 12 foods that boost your brain.
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Supplements for Brain Function
Brain health supplements can promote brain function, concentration, and memory. We all suffer overstimulation in today's turned on culture. We are always incredibly busy, working too many hours, our minds racing.
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Whether you enjoy a cup of coffee in the morning to kickstart your day or for a late afternoon boost, your cup of coffee has been proven to improve memory while potentially decreasing the risk of dementia.
Coffee is an excellent source of antioxidants, which are molecules that neutralize free radicals, unstable molecules that can harm your cells. They can also support brain health as a person gets older. Studies have shown a link between lifelong coffee consumption and a reduction in risk of:
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Dark chocolate is an excellent source of flavonoids for those with a sweet tooth. Flavonoids are strong antioxidants that can improve blood flow to the brain and reduce inflammation. They are especially crucial for brain health, as the brain is highly susceptible to oxidative stress, which contributes to brain diseases and age-related cognitive decline.
Research shows that dark chocolate can:
- Combat fatigue and the effects of aging
- Boost both mood, focus, and alertness
- Improve brain plasticity
We recommend eating high cacao dark chocolate (72% or greater), as it's low in sugar and still very tasty.
Nuts and Seeds
Eating more nuts and seeds can be useful for your brain health, as they are also rich sources of the antioxidant and omega-3 fatty acids. As we age, our brains can be exposed to oxidative stress, and vitamin E may support brain health in older age.
Listed below are the nuts and seeds with the highest amounts of vitamin E:
- Sunflower seeds
Spice up your meals while contributing to a healthier brain by consuming turmeric, one of the most colorful and versatile ingredients in your cabinet. Curcumin, the active ingredient in turmeric, which has been proven to cross the blood-brain barrier, meaning it can benefit the cells by directly entering the brain.
Turmeric is a potent antioxidant and anti-inflammatory that has been associated with the following benefits:
- Eases depression
- Improves the brain's oxygen intake
- Increases memory & cognitive function
- Benefits the immune system
Utilizing sage for brain health has been happening since back in 1597 when ancient herbalists cited sage as good for the brain and can quicken memory and nerves. Even back then, they could see the benefits of sage.
Having a diet packed full of whole grain-rich foods can boost Cardiovascular health, which flows to the brain. A steady supply of energy fuels our brains. Achieving this works best when you choose whole grains with a low-GI, which releases glucose slowly into the bloodstream, keeping the brain alert throughout the day.
Whole-grains are an excellent source of the vitamins; these foods include:
- brown rice
- bulgur wheat
- whole-grain bread and pasta
Blueberries - 60 words
Blueberries are not only delicious, but they support good brain health. A study at Tufts University proposes that consuming blueberries' may help improve or delay short-term memory loss. Research also shows that this fruit can help protect the brain from the damage caused by free radicals and can reduce the effects of age-related conditions such as dementia or Alzheimer's disease.
The antioxidant compounds in blueberries may help with:
- Increase plasticity
- Improve communication between brain cells
- Reduce inflammation and oxidative stress in the brain and throughout the body
Avocados are a healthy source of fat. They also support brain health.
The unsaturated fats in avocados can lower the risk of cognitive decline.
For more sources of unsaturated fats include:
- flaxseed and chia seeds
- walnuts and Brazil nuts
- flaxseed and chia seeds
- almonds, cashews, and peanuts
- soybean, sunflower, and canola oils
Related: Ways to Stay Focused at Work
Other cruciferous vegetables that contain glucosinolates include:
- bok choy
- brussels sprouts
Beans are a cost-effective, versatile, and convenient option. They are one of the ultimate brain-friendly foods. Beans are a slow-digesting food packed full of nutrients providing the brain with its preferred fuel: glucose. Beans are full of nutrients like magnesium, zinc, fiber, antioxidants, and folate.
Eggs are predominantly used for breakfast. They can be an effective brain food option. Eggs are a great source of the following B vitamins:
- folic acid
- vitamin B-6
- vitamin B-12
Fish/Wild Caught Salmon
When talking about brain foods, fatty fish is often at the top of the list, and salmon is the ultimate brain food. Omega-3 fats are the most effective, and they occur naturally in oily fish like salmon in the form of DHA and EPA.
A diet containing higher levels of these fats may help:
- Manage stress
- Enhance memory
- Produce good mood brain chemical, serotonin
- Lower risks of dementia, slower mental decline, and Alzheimer's disease
Incorporating these foods into a healthy diet regularly can improve your brain's health, which could translate into better mental function. exercise also adds to keeping our brain sharp. Alongside diet and exercise, here are a few additional tips and hints to optimize your brain function:
- Staying hydrated
- Getting enough sleep
- Reducing alcohol intake
- Taking brain power supplements
- Supplements like Magic Mind
- Reducing stress through yoga, mindfulness, or meditation
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