The Top Ten Brain Foods
1.) Blueberries Or Brainberries, as Steven Pratt, author of ‘Superfoods’ dubbed these tasty little berries. Blueberries have been found to help prevent the brain from oxidative stress and even reduce the effect of age-related brain conditions such as alzheimers & dementia.
2.) Avocados It seems all we at HRA do these days is rave about avocados. Well, here’s another reason to. With a high vitamin K & folate content, avocados vastly improve cognitive function – especially memory & concentration. Their high monounsaturated fat content increases blood flow, which in turn makes an even healthier brain.
3.) Wild Salmon Wild Salmon, like all deepwater fish, is extremely rich in omega-3 essential fatty acids, which are essential for brain function. Omega 3s also boast anti-inflammatory qualities, and can also be found in high quantities in sardines and herring.
4.) Beans Dietitian Ann Kulze describes beans as ‘under-recognised’ and ‘economical’. The brain depends on glucose for fuel, and beans release a steady stream of glucose as energy.
5.) Broccoli A source of two crucial nutrients that help improve brain function – vitamin K & choline – your mum was correct when she told you to eat your broccoli. Not only does this improve memory, the green stuff also contains folic acid – known to help ward off Alzheimers.
6.) Whole Grains Much like beans, whole grains with their low GI (glycaemic index), provide the brain with the steady flow of energy it needs to perform at its best. Other carbohydrates such as white bread and white rice will lead to energy levels ‘peaking’ and ‘crashing’, leading to weakness & exhaustion.
7.) Nuts & Seeds Nuts & seeds are good sources of vitamin E, which has been linked to the improvement of cognitive decline as the brain ages. Walnuts, hazelnuts, brazil nuts, filberts, cashews, peanuts, sunflower seeds, sesame seeds, flax seed & unhydrogenated nut butters all qualify.
8.) Beets Beets are high in nitrites, which have been shown to increase blood flow to the parts of the brain related to executive functioning. They also contain vitamin B9, thought to delay the onset of dementia, and carotenoids – believed to boost brain functioning and help ward off depression.
9.) Freshly brewed tea Freshly brewed green or black tea is particularly beneficial to your brain because it is full of catechins – which keep your brain working right, and allow it to relax and fight against mental fatigue.
10.) Dark chocolate Who says brain food can’t be delicious too? Cocoa has been found to improve blood flow to the brain thus improving brain function, as well as improving verbal fluency and cognitive function in elderly people. Guilt-free!