Your brain requires a lot of energy during the day. That’s why it’s important for you to eat well to fuel it properly. If you’re finding yourself distracted, tired or unmotivated in any way, a diet low in nutrients may be the cause. So, if you don’t have access to brain supplements, make sure you eat well and give your brain the fuel it needs!
The brain also needs certain nutrients to stay healthy. The three most essential ones are fats, vitamins, and minerals. These nutrients support the body in a wide range of physiological functions, including helping maintain memory and prevent brain disorders such as Alzheimer’s disease.
Brain food includes everything from a simple snack like a piece of fruit to a more complex, multivitamin drink. Below we’ll discuss the best food to improve brain health and function. You might be surprised at how easily accessible some of these items are.
The brain is 75 percent water, so keeping it hydrated is important. It’s especially important for older adults, as dehydration is linked to cognitive decline. Although this may be true for everyone, older adults are more likely to suffer from dehydration because of increased health risks and decreased thirst sensation.
A good way to stay hydrated is to keep a water bottle with you at all times. You’ll be less likely to reach for a sugary beverage, and you can refill your bottle throughout the day. Try to drink at least eight glasses of water each day.
Omega-3 fatty acids
Omega-3 fatty acids help maintain brain health, especially as we age. There are three main types of omega-3 fatty acids: DHA, EPA, and ALA. DHA and EPA are found in fish oil, while ALA is found in walnuts, flaxseeds, and chia seeds.
Although you can get omega-3 fatty acids from eating fish, it’s best to consume fish and other products that contain omega-3 fatty acids to make the most out of your body’s ability to absorb the substance. What’s more, a diet filled with omega-3 fatty acids can also help prevent heart disease and stroke.
Acetyl-L-carnitine helps to keep our brains working at their best. It is a naturally occurring substance that plays a role in energy production and metabolism. Furthermore, it helps to protect brain cells against damage and degeneration.
Acetyl-L-carnitine is found in the human body, but it is only available in supplement form. However, it is inexpensive and is considered safe and effective. If you are taking acetyl-L-carnitine, it’s important to use it in conjunction with a multi-vitamin, as it may cause stomach upset if taken on its own.
Bananas are a good source of potassium, which is a mineral that’s essential for the proper function of the brain and nervous system. One cup of cooked bananas contains around 400 mg of potassium, and potassium is an electrolyte that’s important for nerve and muscle function.
A cup of cooked bananas also contains around 12 g of fiber, which is an essential part of the gut microbiome, and a healthy gut microbiome is important for cognitive health. In addition, bananas contain a chemical called bromelain, which is a powerful anti-inflammatory.
Bananas are also high in vitamin B6, which is essential for the production of serotonin, a neurotransmitter that’s essential for mood regulation.
Caffeine is a powerful brain booster, stimulating your brain cells, improving your memory, and boosting your concentration. It is a popular drug, and is found in energy drinks, teas, and coffee.
In moderate doses, caffeine can improve your mental focus and alertness. It can also increase the production of dopamine and norepinephrine, two chemicals in the brain that play a role in your brain’s reward and pleasure centers.
However, in high doses, caffeine can lead to headaches, insomnia, and anxiety. Caffeine also inhibits the absorption of iron, which can lead to anemia.
Caffeine is best used in moderation. A cup of coffee before you go to bed can be helpful for boosting your mental focus and alertness.
Blueberries are the most popular of all fruits, and for good reason.
These little berries are full of fiber, vitamins, and antioxidants that are known to support the health of the brain – they’re like brain pills.
They’re also one of the richest sources of polyphenols, which are compounds that have antioxidant and anti-inflammatory properties.
Blueberries are also a good source of B vitamins, and are known to boost energy levels.
They’re one of the best brain boosters on the market.
We’ve discussed Omega-3 fatty acids above, which are a key part of your brain’s construction and function. These fatty acids are essential for brain development and the formation of the synapses (nerve cells) that help your brain function. But one quick and easy way of getting your daily omega-3 fatty acid requirement is by consuming fish oil.
A large study published in the Journal of the American Medical Association (JAMA) found that people who took a daily fish oil supplement of 3.5 grams had a 50 percent lower risk of developing Alzheimer’s disease than those who did not take fish oil supplements.
Fish oil is found in many different types of seafood. Some studies have shown that consuming fish or fish oil may improve cognitive function, including memory and focus.
A review of eight studies found that fish oil can help improve memory in healthy people.
Green tea is one of the most popular beverages in the world, and it has many health benefits.
Green tea contains compounds called catechins, which have antioxidant and anti-inflammatory properties. Green tea also contains caffeine, and this helps to boost your brain power.
The compound EGCG, which is found in green tea, has been shown to improve the ability of the brain to produce and use dopamine. Dopamine is a neurotransmitter that’s important for memory and concentration.
Green tea also contains the compound L-theanine, which is a type of amino acid that has a calming effect. This can help you focus, and may help to prevent you from getting distracted by outside stimuli.
Red wine is a potent antioxidant, and it can help to protect your brain from oxidative damage.
For this reason, it’s a great brain booster – and is as good as any brain pill.
In a study of healthy older adults, those who drank a glass of red wine each day had a significantly lower risk of developing Alzheimer’s disease than those who didn’t drink wine.
In a small study of older adults with mild cognitive impairment, those who drank red wine each day had a significantly lower risk of developing Alzheimer’s disease than those who didn’t drink wine.
This study also found that drinking red wine may improve your memory.
Chocolate is an enjoyable treat, but it also contains compounds that can boost your brain power.
The compound phenylethylamine (PEA) is found in dark chocolate, and it can boost your brain’s levels of dopamine, a neurotransmitter that plays a role in your brain’s reward and pleasure centers.
Chocolate also contains the compound epicatechin, which is known to help your brain cells to communicate with each other.
Boosting your brain power doesn’t have to be difficult or expensive.
There are many ways to improve your brain power, and we’ve discussed some of the most effective ways to do so. While you can’t expect to immediately see the benefits of these methods, you should start incorporating them into your life.
As you start to see improvements in your brain’s health, you’ll start to notice that you’re becoming more alert, focused, and productive.
If you want to improve your brain power, make it a priority.