What Are The Easy and Delicious Ways to Increase Brain Power

Eating certain foods can actually help boost your brain power! Recent studies have found that poor nutritional habits lead to a decline in cognitive behavior and an increased risk for dementia. By working the following foods into your diet, you’ll increase your chances of maintaining healthy brain function well into old age.

Easy and Delicious Ways to Increase Brain Power

Eating certain foods can actually help boost your brainpower! Recent studies have found that poor nutritional habits lead to a decline in cognitive behavior and an increased risk for dementia. By working the following foods into your diet, you’ll increase your chances of maintaining healthy brain function well into old age.

Fish

Omega-3 fatty acids, including DHA, are essential for brain function. But unless you’re eating a healthy diet and getting lots of exercises, your brain may not be getting enough of these important nutrients. Fish is a great source of omega-3s; salmon in particular is high in DHA. And as a bonus, salmon contains selenium—an antioxidant that may also help prevent cognitive decline. To boost your intake of omega-3s without eating fish, consider adding flaxseed oil or walnuts to your diet. Just remember that both should be consumed in moderation; they contain fats that are easily damaged by heat so keep them raw if possible!

Eggs

Egg consumption has been correlated with cognitive benefits in multiple studies. One 2013 study published in Neurology found that higher consumption of eggs was linked to better performance on tests measuring memory, processing speed, and overall cognition compared with people who consumed less eggs. According to The Huffington Post, egg yolks are rich in choline—an essential nutrient for brain health; Vitamin B12 promotes normal mental functioning, while folate reduces your risk for dementia and Alzheimer’s disease.

Nuts

Research has found that eating nuts, a food that’s high in brain-healthy monounsaturated fat, can help protect against memory loss as we age. Other studies have found that consuming nuts regularly can help protect against cognitive decline and even reduce your risk of developing dementia. Cashews, walnuts, almonds, peanuts—they’re all great sources of monounsaturated fats that boost brain health.

Berries

Recent studies show that blueberries in particular are high in brain-boosting flavonoids. Eat them in smoothies, on top of yogurt, or just snack on them by themselves. You can also find berry powders at most health food stores; add them to pancakes for an extra boost!

Açaí: Known as an energy fruit, açaí is packed with vitamins E and C as well as beta carotene. Açaí also has more potassium than bananas! Use açaí powder in smoothies or sprinkle it on cereal or yogurt; it even makes a great topping for ice cream. There are many different types of açaí you can try out, including cactus fruit which comes from similar berry plants to açaí but without all of its antioxidant power!

Chicken

According to one study, consuming one or two servings of chicken per week increases your chances of staying mentally sharp into old age. What’s more, according to a 2005 study in The Journal of Applied Poultry Research, eating 1.3 ounces of dark meat per day can increase cognitive performance by improving visual memory and information processing. Dark meat contains high levels of arachidonic acid, which has been linked to improved cognitive function. We recommend skinless chicken breast for an easy way to get enough dark meat into your diet (and avoid saturated fat).

Olive oil

In a study published in Molecular Nutrition & Food Research, when people were given 20 grams of extra-virgin olive oil per day for 12 weeks, they experienced improved performance on several measures of cognitive function. Olive oil has been shown to protect against age-related cognitive decline, thus leading researchers to believe that olive oil may help protect you from Alzheimer’s Disease as well.

Soy products

The brain is composed of about 60% fat, which means it needs a steady supply of omega-3 fatty acids to operate properly. Fortunately, healthy eating habits can increase your body’s natural levels of omega-3 fatty acids—one reason why consuming soy products can boost brainpower. Studies have shown that people who eat large amounts of omega-3 fatty acids are less likely to develop memory problems like Alzheimer’s disease and dementia.

Blueberries and grapes

These two berries contain high levels of resveratrol, an antioxidant shown to protect against damage in your cells’ mitochondria. The mitochondria are often associated with cell metabolism, growth, and differentiation. Other foods rich in resveratrol include cranberries, peanuts, mulberries, walnuts, pistachios, pecans, avocados, and raspberries.

Spinach

Leafy greens such as spinach are rich in magnesium, which helps prevent free radical damage. A 2012 study found that rats that were fed a diet deficient in magnesium exhibited cognitive deficits, while others who were given extra magnesium performed significantly better on cognition tests. Spinach is also high in vitamin K, which may reduce your risk of Alzheimer’s disease.

Prunes

Packed with tons of vitamins and minerals, prunes are a great food for keeping your brain functioning optimally. Prunes contain phenolic compounds that help promote blood flow throughout your body—including your brain. A regular diet of prunes can help keep your mind sharp well into old age. If you want an easy way to incorporate more prunes into your daily diet, eat them as a snack before bed.