Your brain is the most important organ in your body. It keeps all the systems in your body functioning 24/7, your heart beating, and your lungs breathing. So it’s vital to keep your brain working in optimum condition. One of the easiest ways to achieve this is through your diet. Not only do you have the power to reduce the risks of disease, but what you eat directly affects the structure and function of your brain, and ultimately, how well you focus. Here are 7 brain booster foods for better focus and 7 of the worst foods for your brain.
In this article:
7 Best Brain Booster Foods
Vitamin C is a powerful antioxidant and a key factor in preventing mental decline, fighting free radicals that can damage brain cells. Eating one orange a day is enough to get the recommended daily amount.
You can also get tremendous amounts of vitamin C from kiwi, strawberries, guava, bell peppers, tomatoes, and other citrus fruits.
Eggs are a rich source of several nutrients such as vitamins B12 and B6, choline, and folate, which are essential for proper brain functioning and development. The B vitamins can help to slow the progression of mental decline in the elderly. Choline helps regulate memory and mood. And, people with dementia often have folate deficiency.
Broccoli is another food rich in antioxidants and other brain-boosting properties like vitamin K, which is known for forming sphingolipids, a type of fat packed into brain cells. Other compounds in broccoli help to protect the brain against damage.
Green tea is an excellent beverage to support your brain, improve alertness, performance, memory, and focus. Its antioxidants protect the brain, and L-theanine helps you relax while the caffeine content boosts alertness.
Fatty fish such as salmon, sardines, and trout are an excellent source of omega-3s, which help to sharpen memory, protect against brain decline, improve mood and learning, and build brain and nerve cells.
Blueberries are high in antioxidants, and anti-inflammatory compounds called anthocyanins, which reduce the risks of neurodegenerative diseases and slows brain aging. Research has shown that blueberries can delay short-term memory loss and help improve memory.
The active ingredient in turmeric, Curcumin, is a known antioxidant and anti-inflammatory which can directly enter the brain and benefit the brain cells. Studies show it eases depression, helps grow new brain cells, and reduced symptoms of Alzheimer’s disease.
7 Worst Foods for Your Brain
On the flip side, many foods have adverse effects on the brain, impacting your memory, focus, and mood. Here are a few of the main suspects to avoid.
Excessive consumption of alcohol can cause behavioral changes, memory loss, and sleep disruption. Vulnerable groups, such as teenagers, pregnant women, and young adults, are more at risk of alcohol consumption’s adverse health effects.
This artificial sweetener is found in sugar-free products and many soft drinks. Overall it is considered a safe product. However, research has linked it to behavioral and cognitive problems.
Primarily found in predatory fish like swordfish and shark, this neurotoxic element can be particularly harmful to young children and developing fetuses.
A decline in brain tissue is linked to excess fat around the organs. Not only that, but Western-style diets can impair learning, memory loss, and brain plasticity.
Eating a diet high in refined carbs such as sugars and highly processed grains like white flour can diminish intelligence and memory. High-glycemic foods can also increase the risk of dementia.
High-fructose corn syrup (HFCS) found in many sugary drinks can cause impaired memory, brain inflammation, and risk of dementia.
Despite mixed evidence, researchers have found links between memory loss and trans fats.
So, if you’re looking for brain booster foods to improve your focus, try to include the above right foods in your diet, and refrain from eating the bad things on our list.
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