Boosting your brainpower relies on several factors, including getting a good night’s rest, eating a healthy diet, and exercising. Your brain controls your body, and keeping it in peak condition is vital if you want to prevent its cognitive decline.
A 2011 study showed that the brain requires 20% of calories consumed, a massive amount of energy for an organ representing just 2% of your body weight.
Brain health is related to your gut, so your diet affects its function. For example, glucose is the preferred energy source for your brain, and it consists of sugar and carbohydrates.
Nutrients Required by the Brain
The list of nutrients required by the brain includes omega-3 fatty acids, flavonoids, curcumin, B vitamins, vitamins C, D, and E, choline, iron, calcium, selenium, zinc, and copper. These are mostly freely available in some foods you eat daily, as long as you eat the right ones.
Ensure to eat foods containing these nutrients, guarantee better memory, concentration, and brainpower.
5 Cheap Brain-Boosting Foods to Include in Your Diet
These five foods are cheaper than red meats and sugary sweets yet are the best brain foods. Besides boosting brainpower, they also protect your heart and circulatory system.
1. Fatty Fish and Omega-3 Fatty Acids
Fatty fish is the first thing that comes to mind when most people discuss brain food. These include salmon, tuna, trout, sardines, and herring. The omega-3 fatty acids build both brain and nerve cells, making them essential for learning and preventing memory loss. Research also shows that it slows cognitive decline and may prevent Alzheimer’s disease.
Fatty acids from fish are the ultimate brain food.
2. Oranges and Vitamin C
One medium-sized orange daily can give your body all the vitamin C it requires and helps prevent mental decline. Studies have shown that vitamin C helps improve memory, attention, and focus. It also increases your decision-making speed.
Known as a powerful antioxidant, vitamin C fends off brain-damaging free radicals, supporting the brain as you get older. It also protects against anxiety, depression, schizophrenia, and Alzheimer’s.
Get your vitamin C intake for kiwi, strawberries, guava, tomatoes, and bell peppers if you prefer other fruits or vegetables.
3. Eggs Provide Choline and B Vitamins
The nutrients found in eggs are vital for boosting brainpower. These include vitamins B6 and B12, choline, and folate. Your body uses choline to create acetylcholine, an essential neurotransmitter required to regulate your mood, mental function, and memory. Egg yolks have high concentrations of choline, with 112mg per yolk. Men need about 550 mg, and women 425 mg daily.
B vitamins seem to slow mental decline in older people by lowering homocysteine levels – an amino acid linked to both dementia and Alzheimer’s disease. Folate and vitamin B12 also protect from depression and dementia in older people. Vitamin B12 also regulates the brain’s sugar levels.
Eggs are cheap, so eat them daily and get some of their brain-boosting nutrients daily.
4. Nuts and Pumpkin Seeds For Their Nourishing Qualities
Research has shown that eating nuts improve cognitive levels in older people. Another study found that women’s regular consumption of nuts seems to enhance their memory.
Nuts have several brain-enhancing nutrients, including vitamin E, healthy fats, and antioxidants. Vitamin E is known for its protection from free-radical damage that increases mental decline. Walnuts are among the best brain-boosting nuts because they also contain omega-3 fatty acids.
Another powerful antioxidant is pumpkin seeds, a rich source of iron, magnesium, zinc, and copper. So adding pumpkin seeds to your diet can boost your intake of these superb micronutrients required by your brain.
5. Green Vegetables are Powerful Antioxidants
Green vegetables, particularly the leafy variety, are packed in super nutrients required by the brain and body, and they have antioxidant effects. So add broccoli, kale, spinach, and collards to your daily diet and benefit from their brain-healthy nutrients. These nutrients include vitamin K, lutein, beta carotene, and folate.
One cup of broccoli a day gives you all the vitamin K required by your body to boost your memory and cognitive function.
The above foods are just a tiny sample of foods capable of boosting your brainpower. Other superfoods include blueberries and whole grains. Also, don’t forget the superpowers of turmeric; it passes directly into the brain, providing anti-inflammatory and antioxidant powers. Finally, drink tea and coffee to help solidify memory and improve mental function.
Your brain can benefit from what you eat, so feed it well.