9 Best Nutrition Tips to Improve Your Brain Power

This site contains affiliate links to products. We may receive a commission for purchases made through these links.

Some foods are “smarter” than others, helping to improve our brain health by enhancing our attention span, memory, and brainpower. Several food types and implementing some eating habits may have some ability to protect our brains from cognitive decline as we age. Furthermore, research shows that these foods also improve mental health and protect our blood vessels and heart.

1.      Never Skip Breakfast

For most of us, it is very tempting to get up 30 minutes later in the morning and then skip breakfast to make it to work in time. However, anyone who wants to improve their attention span and short-term memory must never miss this important meal. In studies, students who have a healthy breakfast are more likely to fare better than those that have no breakfast or have one with very high calories. Researchers suggest that breakfast should include dairy, fruits, and whole grains.

2.      Eat Balanced Meals

A well-balanced diet that includes nutrients from several healthy foods is essential for the rest of our daily meals. Heavy meals throughout the day contribute to low energy levels and lethargy. Then again, meals with too few calories can also cause distraction because the mind remains focused on feelings of hunger.

3.      Brain Boosting Supplements

Researchers seem to agree that most supplements, including minerals and vitamins, are helpful when a particular nutrient is missing from the body. An annual blood test can suffice to show which nutrients are necessary. The most beneficial for the brain are vitamins B, C, E, magnesium, and beta-carotene. In addition, supplements that include ginkgo and ginseng show promising results on how we concentrate.

4.      Coffee and Tea

Having coffee or tea in the morning seems to offer more benefits than just a short-term boost of energy and concentration. One study found that participants with higher caffeine consumption improved their mental function. Other researchers found that caffeine may help our brain remember new things.

5.      Green Leaf Vegetables

Leafy green vegetables, including dandelion greens, kale, spinach, swiss chard, collards, watercress, and broccoli, are rich in nutrients that enhance brainpower. These nutrients include vitamin K, lutein, folate ( a B vitamin), and beta carotene. Research suggests these plant-based foods may help slow cognitive aging.

6.      Every Type of Berry

Berries are rich in antioxidants, phytonutrients, flavonoids, fiber, minerals, and vitamins that help retain memory. In addition, the fiber in a daily serving of berries reduces brain inflammation since it assists the gut with microbes. The best way to combine them is to eat various berries daily to slow cognitive decline and improve brain cell health.

Blackcurrants are a first-rate source of vitamin C, a vitamin known for its positive effect on mental agility. A lack of vitamin C appears to increase the risk of age-related diseases of the brain like dementia and Alzheimer’s. Red peppers, broccoli, and citrus fruits all contain high levels of vitamin C.

7.      Fats From the Earth and Sea

Fatty fish like sardines, mackerel, cod, pollack, tuna, and salmon are all rich in omega-3 fatty acids. These unsaturated fats lower blood levels of a protein called beta-amyloid, responsible for the damaging clumps seen in the brain of people with Alzheimer’s. Other sources of omega-3 include flaxseeds, avocados, and walnuts; these are also excellent protein sources.

All seeds are beneficial, but pumpkin seed is the best if we must only choose one. It is rich in zinc, magnesium, and all the B vitamins. Pumpkin seeds also boost our moods because they contain tryptophan, a chemical like serotonin.

8.      Dark Chocolate

The antioxidants and cacao flavonols found in extra dark chocolate work wonders on the brain cells and prevent cognitive decline. Small portions of 70% or more are the best. Dark chocolate can also enhance focus because of its natural stimulants, much like caffeine.

9.      Turmeric and Black Pepper

Turmeric contains curcumin, and black pepper contains piperine. Curcumin is an anti-inflammatory that also reduces anxiety and improves cognitive deterioration. It works well on its own, but piperine enhances its bioavailability. One of the great things about combining these is that they enhance the flavor of anything from cooked meals to salads and shakes.

Last Word

Improving our brainpower depend on our forming several good habits. These include the meals we take and the foods we eat. However, besides ensuring that we get the proper nutrients at the right time, we also need to remember the power of exercise. Regular exercise is essential because it improves the way our brain processes information, helping to slow down its aging process and helping us concentrate.

Leave a Comment

Your email address will not be published.

Special offer for our visitors

Get your Free Nootropics Guide

We will never send you spam. By signing up for this you agree with our privacy policy and to receive regular updates via email in regards to industry news and promotions