TOP 10 BEST FOODS FOR YOUR BRAIN

• You are what you eat… so make sure you’re eating smart! These 10 foods are known to increase brain power by being rich in fatty acids, vitamins, and antioxidants. The most common fatty acids known to benefit the brain are omega-3 fatty acids, which are good fats delivered straight to the brain to nourish it and keep things running smoothly. Although these fats are essential to brain health, vitamin E, potassium, and flavonoids have also been shown to protect the brain, and they’re also found in many of the foods on this list.

  1. Fish

  

  Omega-3 fatty acids are great for the brain, and fish is one of the best sources for these essential nutrients. One of the top benefits of omega-3′s is that they may help reduce age-related cognitive decline. Wild salmon is one of the cleanest fish, but sardines are also a good option.

  2. Walnuts

  

  Nuts are high in protein and walnuts also contain high levels of antioxidants. Studies have shown that the antioxidants in walnuts help with memory, learning, and motor coordination, as well as reverse signs of aging in the brain.

  3. Wheat germ

  

  Similar to whole grains such as oatmeal and brown rice, wheat germ is a great source of power for healthier brains. Like fish, wheat germ contains omega-3′s, as well as vitamin E and fiber. It also a good source of choline, which the body uses to produce its most common neurotransmitter, acetylcholine.

  4. Blueberries

  

  Blueberries contain flavonoids, which are compounds known to decrease the risk of stroke by improving blood flow to the brain, as well as heart disease and cancer. They have been found to both boost memory and stave off depression. Blueberries are also rich in antioxidants, containing more than any other fruit or vegetable.

  5. Broccoli

  

  Large amounts of potassium make broccoli a brain’s best friend. Potassium is essential to the neural functioning, and it also helps with muscle growth. Broccoli also contains a compound called glucoraphanin, which decreases the risk of cancer.

  6. Avocados

  

  Avocados contain oleic acid, a fatty acid that helps speed up the transmission of messages to your brain. Almonds, olives, and pecans are also good sources of this rare but important fatty acid.

  7. Kale

  

  Omega-3′s are the main fats found in kale, but the health benefits don’t stop there. Kale also contains vitamins A, C, and K. On top of that, kale is high in protein, a nutrient that affects the levels of neurotransmitters in the brain.

  8. Flax seeds

  

  Flax seeds are another great source of omega-3 acids, and because of their size, they’re easy to sneak into many other dishes like breads or smoothies. Flax is also the best source of alpha-linolenic acid, a fatty acid which helps the cerebral cortex function properly.

  9. Peanut butter

  

  Peanut butter contains large amounts of healthy fats, which are essential to a well-functioning brain. Peanut butter is also packed with vitamin E, which helps protect membranes in the brain.

  10. Dark chocolate

  

  Chocolate lovers, rejoice. Dark chocolate is rich in flavonoids. The small amount of caffeine found in dark chocolate also helps fight fatigue and increase alertness.

  Sources

  BBC: 10 Foods to boost your brainpower
  Health: 9 Foods that may help save your memory
  Livescience: 6 Foods that are good for your brain
  WebMD: Eat smart for a healthier brain

  Photo Credits: “Vegetable Market” by Hans Hillewaert [CC-BY-SA-3.0]; “Salmon Sashimi” by Blu3d [CC-BY-SA-3.0]; “Walnuts” by flydime [CC-BY-SA-2.0]; “Bunch of Blueberries” by Jeff Kubina [CC-BY-SA-2.0]; “Broccoli” by David Monniaux [CC-BY-SA-3.0]; “Avocado Open” by Muffet/ liz west [CC-BY-2.0]; “Kale” by Dwight Sipler [CC-BY-2.0]; “Brown Flax Seeds” by Sanjay Acharya [CC-BY-SA-3.0]; “Peanut Butter” by Piccolo Namek [CC-BY-SA-3.0]; “Dark Chocolate” by John Loo [CC-BY-2.0], via Wikimedia Commons
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