The good news is that the negative effects of increased cognitive efforts can be prevented: brain foods, combined with healthy sleep regime and exercise, improve memory, concentration, and intellect. What’s more, cutting many foods that we consider “generally harmful” out of the diet improves brain function and reduces brain health risks. How does food improve brain health? Research proves that specific elements contained in the food positively influence molecular systems and support cognitive function.[1] Here’s how:
Amino acids support neurotransmitters, endogenous chemicals that transmit signals between nerve cells. This helps keep the brain sharp. Glucose is the main source of energy for human brain. Almost all energy that the brain consumes is derived from glucose. Fatty acids strengthen nerve cells. They bring essential nutrients into brain cells and keep harmful toxins out. Antioxidants protect brain cells by inhibiting oxidization, reducing its negative effects, and removing oxidizing agents from the body.
Knowing what substances are good for brain health, it’s easier to choose a diet that improves memory, maintains brain health and protects it from damage factors. Many foods are known to have positive effects on cognitive health, so anyone can choose their favorite ones to include in their daily diet.
10 Foods That Improve Your Brain
1. Nuts and Seeds
Nuts, such as walnuts and almonds, contain fatty Omega-3 acids that the brain needs for its healthy function, and antioxidant vitamin E that protects nerve cells and reduces brain health risks. Whole grain, beans, and seeds – sunflower, pumpkin and others – are also a great source of amino acids and zinc that improve memory and contribute mental clarity. Nutritionists recommend consuming nuts and seeds as a healthy snack – a handful of them is enough to satisfy midday hunger and to cover your daily requirement of brain-supporting substances.
2. Salmon and Other Fatty Fish
Salmon is another source of omega-3 fatty acids that maintain brain health. Essential fatty acids contained in fatty fish, such as tuna, herring and sardines, have a protective effect on brain in the aging process by reducing the risk of developing Alzheimer’s disease. In a shorter-term perspective, they show positive effects on cognitive-behavioral health: they significantly reduce the risk and the symptoms of depression, ADHD, and anxiety.
3. Dark Green Vegetables
Rich in antioxidants and vitamin C, green leafy vegetables are known for their positive effects on general well-being and sharpness of mind. Additionally, such veggies as broccoli, avocado, or kale are powerful cancer fighters. They contain vitamin K that fights lack of concentration, prevents Alzheimer’s disease, and works as an anti-aging substance. Spinach, kale, and chard also contain brain-boosting vitamins B and iron that helps transfer oxygen to the brain.
4. Dark Chocolate
We often assume that healthy food is not tasty and our favorite sweets are unhealthy, but that’s not quite true. Combining the useful with the pleasant is possible when it comes to chocolate – and the darker the better: the best choice is 70% cocoa and more. Dark chocolate is rich in flavonoids that stimulate blood flow to the brain, and such elements as iron, manganese, copper, and magnesium that boost energy and support many body functions. Consuming cocoa improves cognitive function , reduces stress, and protects mental health.
5. Tomatoes
Tomatoes are packed with carotenoids that safeguard fat in the body. As brain is mainly made of fat, this function is especially important for it. Tomatoes are a great source of two carotenoid types: lycopene and beta-carotene. They are powerful antioxidants that protect brain cells from free-radical damage, regulate cell growth, have anti-aging effects, and improve memory.
6. Eggs
Many of us mostly consume eggs as a source of proteins, but they have much more value for our health. They contain choline that regulates enzymes essential for mental health. Eggs are a safe way to consume cholesterol that strengthens brain cells and structures. Apart from that, eggs are packed with antioxidants and healthy fats that nurture and protect the brain.
7. Berries
Berries are a great source of vitamins that help our body function properly. They contain vitamins C and K, antioxidants, fiber, and many other important nutrients. Dark berries, such as blackberries, blueberries, and cherries, are a source of flavonoids that improve brain health and boost memory. And while fresh berries are usually a seasonal treat, dried and frozen ones are also rich in healthy nutrients and can be consumed throughout the entire year.
8.Green tea
Green tea has been being used as a medicine throughout the centuries.[2] The list of its benefits for health and well-being is very long – but we’ll focus here on its positive effects on brain. It is extremely rich in antioxidants that protect brain from harmful free radicals and reduce the risk of cancer. In 1494, Japanese scientists identified in green tea an amino acid called L-theanine. It promotes relaxation and facilitates sleep, helping maintain concentration, regulating emotions, and boosting cognitive abilities.
9. Sage and rosemary
Adding these herbs to your favorite dishes not only improves the taste, but also sharpen the mind, alleviate fatigue, and increase mental clarity. These herbs contain over 40 active compounds that benefit brain health and enhance cognitive activity. They promote focus, concentration, and calmness, which is essential for alertness and long-term memory.[3]
10. Red wine
While high levels of alcohol are destructive for overall well-being and for brain health in particular, small amounts of red wine are refreshing and vivifying for brain. Studies have shown that red wine, alongside with it relaxing effect, also improves the brain’s ability to remove harmful toxins by regulating the glymphatic system, reduces the risk of inflammation, and improves cognitive abilities and motor skills.[4]
5 Foods That Harm the Brain
We’ve figured out what food is healthy – but knowing what is to avoid is also essential for maintaining brain health, good memory and sharp focus. Here’s a list of the most harmful foods that impair memory, impact mood, and increase health risks:
1. Sugary Foods and Beverages
Studies prove that higher sugar levels in the blood not only result in excessive body weight and increase the risk of diabetes – they also expose you to the risk of dementia.[5] That’s why rep lacing sugary drinks and foods with healthier products is essential. Consider consuming unsweetened tea, water, vegetable juice, and unsweetened dairy products instead.
2. Trans Fats
Trans fats, or unsaturated fatty acids, in small amounts occur in natural and healthy products, such as dairy and meat, where they’re are not a major concern. Much more harmful are industrially produced ones, which are used in snacks, packaged baked goods, and fast food. As there’s a relation between the intake of trans fats and the risk of Alzheimer’s disease, World Health Organization introduced a guide to eliminate trans fats from the global food supply.
3. Refined Carbohydrates
Refined carbs include sugar and highly-processed grains – for example, white flour. Due to their high glycemic index (GI), they are considered harmful to brain: foods high in GI impair memory in both children and adults, increase inflammation risks and can cause degenerative diseases. A healthy alternative is whole-grain foods, vegetables, and fruits.
4. Aspartame
A thing that is considered “better than sugar”, but in fact is not better at all. It is efficient for losing weight because it has zero calories, but its components – phenylalanine, methanol, and aspartic acid – have negative effects on cognitive abilities, mood, and alertness. A healthy choice recommended by experts is reducing the amount of sugar and artificial sweeteners in your diet, or cutting them out altogether.
5. Alcohol
While experts mention positive effects of moderate amounts of red wine on brain health, the excessive consumption of alcohol can cause severe problems that everyone needs to be aware of. Reduction in brain volume, metabolic problems, disruption of neurotransmitters are the most frequent negative effects. They cause memory loss, behavior disorders, and long-term brain damage. Keep alcohol consumption moderate, or avoid it at all, especially if you already have any health risks.
Bonus Advice on a Brain-Boosting Diet
Just eating healthy food sometimes is obviously not enough for improving cognitive performance in the long-term perspective. The key to achieving the best result is getting healthy nutrients consistently. That’s why carefully balancing your daily meal is essential for staying focused and productive. Here’s some advice on what foods you can choose for your daily diet to boost your memory, concentration, and brain health:
Breakfast
A full and healthy breakfast is an efficient way to start your day productively – so never skip it! Oatmeal, berry smoothies, and eggs are traditional breakfast meals, and they are a great source of memory-boosting nutrients.
Lunch
It’s sometimes tempting to opt for fast food or packaged baked goods, but stay away from them if you want to stay healthy and energized. Sandwiches and salads with fish, green leafy vegetables, whole grain and chicken are a great choice for a light and healthy lunch.
Dinner
Again, don’t turn fast food into a habit – such options as seafood and fish, salads with tomatoes and green vegetables, kale, and whole-grain products energize your body and are a better choice for brain health and overall well-being.
Snacks and Desserts
Cookies and candies are a popular (and not really healthy) option for a snack or a dessert. Instead, try choosing healthier meals for your snack. Walnuts or almonds, fresh fruit or berries (depending on the season), or fruit and nut mix give a powerful energy boost. And don’t forget that dark chocolate is also a healthy choice for a dessert!
The Bottom Line
Improving and maintaining memory, focus and cognitive abilities is crucial for a full and active life. Choosing healthy foods and avoiding unhealthy ones helps support brain health in both short-term and long-term perspective. Keep your diet consistent, and combine good food habits with exercise, healthy sleep regime and reasonable work-life balance to achieve best results.
More About Brain Health
How to Increase Brain Power, Boost Memory and Become 10X Smarter 8 Ways to Train Your Brain to Learn Faster and Remember More How to Increase Brain Power: 10 Simple Ways to Train Your Brain
Featured photo credit: Thomas Evans via unsplash.com
