Brain Food

Eat Smart for a Healthier Brain!

The brain is a hungry organ, it’s cells requiring two times the amount of energy than that of other cells in the body. To work well and efficiently throughout the day, this energy level must be kept high enough so not to cause mental stress and exhaustion.

Lets look at some delicious brain foods you could eat to keep your brain working effectively throughout your day so your work and study doesn’t suffer. When the brain doesn’t become stressed it can work continuously so not to sabotage your daily workflow.

Below is a list good BRAIN FOODS to try out!

Blueberries.

• Also called “Brainberries” because they help protect the brain from oxidative stress.
• Blueberries may be effective in improving or delaying short term memory loss.

Wild salmon.

• Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function.
• Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring.

Nuts and seeds.

• Nuts and seeds are good sources of vitamin E, higher levels of vitamin E correspond with less cognitive decline as you get older.
• Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini.

Avocados.

• Avocados are almost as good as blueberries in promoting brain health and contributes to healthy blood flow.
• Avocados also lower blood pressure.

Whole grains.

• Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease and promote good overall cardiovascular health.

Beans.

• Beans stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel and since it can’t store the glucose, it relies on a steady stream of energy – which beans can provide.

Pomegranate juice.

• Pomegranate juice offers potent antioxidant benefits which protect the brain from the damage of free radicals.
•  Citrus fruits and colorful vegetables are also high on the list of “brainy” foods because of their antioxidant properties – “the more colorful the better,”.

Freshly brewed tea.

• Two to three cups a day of freshly brewed tea — hot or iced — contains a modest amount of caffeine which can boost brain power by enhancing memory, focus, and mood.
• Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow.

Dark chocolate.

• Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood.

By Carol Sorgen
WebMD Feature

Reviewed by Louise Chang, MD

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