Keeping your mind in tip-top condition is so important. After all, it represents the control centre of the body, allowing your lungs and heart to work, and controlling the way that you feel, think and move. There are things that you can control that directly affect how your brain functions, for instance, drinking enough water and getting enough sleep. Today we are going to focus on diet and take a look at some of the foods you can eat to help keep your brain focused.
Caffeine
This may make some of you very happy, as your morning cup of tea or coffee can offer you plenty of benefits. Contained in coffee are antioxidants and caffeine, and both of these ingredients can support your brain. When you want to focus and accomplish things, you must nourish your mind, body, and soul. Studies have indicated that caffeine can have positive effects on the brain, such as a mood boost. This is because it boosts dopamine. It is also advisable to consume cacao-rich powder like matcha mint cacao, as cacoa is a source of magnesium, which can help reduce symptoms of depression.
It can also increase your levels of alertness by blocking a chemical messenger called adenosine, which can make you feel tired. It can also improve your concentration levels, which is great if you have a big task to complete for your job. Based on a study published in 2017 in the Journal of Medical Internet Research, caffeine can improve alertness for people when they complete a cognition test.
Due to the high levels of antioxidants, drinking coffee for an extended period of time might help to decrease the risk of developing neurological diseases like Parkinson’s disease. The biggest chance of preventing these diseases with caffeine is to drink between three and four cups per day. Drinking caffeine in the morning is the best idea, and you can also drink a cup of tea or coffee in the afternoon to help give you a pick-me-up. Try and avoid drinking any caffeine late into the afternoon or evening because this can prevent you from getting a good night’s sleep.
Blueberries
Blueberries are referred to as one of the best fruits that you can eat, both for your overall health and also for your brain. Blueberries (and some other berries) can provide you with anthocyanins, which are plant compounds that deliver antioxidant and anti-inflammatory benefits. Antioxidants can help to prevent inflammation and oxidative stress, which can negatively impact the body and eventually cause neurodegenerative diseases.
In fact, one 2019 review published in The Journal of Gerontology, Series A: Biological Sciences and Medical Science examined eleven studies on the benefits of blueberries and concluded that they could help to support and improve memory in both children and adults. What’s more, there are many different ways that you can consume blueberries. For example, some people simply enjoy washing them and eating them as they come, while others like to combine them with their porridge or breakfast cereal. If you have a sweet tooth, then you may wish to make your own blueberry pie or blueberry muffins for a treat.
Spirulina
Spirulina is a unique type of blue-green algae that boasts a whole host of amazing nutrients like amino acids, vitamins and minerals. Spirulina has potential neuroprotective properties due to its high chlorophyll content. Chlorophyll drink has been found to help rid the body of accumulated heavy metals and toxins that can potentially damage the neurons in your brain.
What’s more, spirulina is a source of the amino acid tryptophan that plays a key role in serotonin production. You may have heard of serotonin being referred to as the happiness hormone. That’s because it helps regulate mood and is linked to reducing depression and anxiety. Tryptophan also plays a key role in producing melatonin, AKA the sleep hormone. Having healthy levels of melatonin is an important part of getting a good night’s sleep.
Incorporating spirulina into your diet is easy. The powder can be easily added to shakes, smoothies or acai bowls. If you’re more of a grab-and-go kind of person, there are now pre-infused products on the market, like sugar-free, sparkling drinks by Ful.
Fatty Fish
Choosing to eat fatty fish is one of the best choices that you can make for the health of your brain. Not to mention that there are many types of fatty fish to choose from, such as sardines, herring, tuna, salmon and more. All of them are rich in omega-3 fatty acids, which hold numerous benefits, as they are like the building blocks for your brain. Your cells and brain use these fats to ensure that your memory and learning skills are up to speed.
Additionally, they can help to lower your chances of developing Alzheimer’s disease, according to a study published in 2018 in the Public Health Nutrition journal. Not getting enough omega-3s in your diet can have negative effects on your mood as well as your ability to learn. Overall, making sure that you consume plenty of fish in your diet is one of the best things that you can do. One study published in 2020 in the Frontiers in Aging Neuroscience journal has indicated that eating a lot of fish on a regular basis can increase grey matter in the brain. This is a good thing, as these nerve cells control all kinds of vital functions, such as emotion and memory. So, make sure you purchase plenty of fatty fish on your next trip to the supermarket!
Broccoli
Broccoli is known as one of the best vegetables for your healthy lifestyle. It is packed full of benefits, including antioxidants and vitamin K. In fact, in 160 grams of cooked broccoli, you will find your entire recommended daily intake of vitamin K. This is great, as it’s a convenient way of getting this important vitamin in. It also contributes to the forming of sphingolipids, which is a type of fat that makes up your brain cells. It may also be able to help protect your brain against damage due to vitamin K-containing compounds that produce antioxidant and anti-inflammatory effects. So, consider making an effort to include broccoli in your diet.
Dark Chocolate
This will make some of you very happy, as dark chocolate has been known to help boost your brain power thanks to its ingredients of antioxidants, flavonoids and caffeine. Dark chocolate is the best choice over any other type due to it containing 70% cocoa content. Flavonoids are especially important, as the flavonoids from dark chocolate can help to enhance memory and learning and possibly slow down the chances of developing age-related mental decline.
One 2016 study published in the Appetite journal examined over 900 people. The researchers reported that the people who ate chocolate more than others performed better at mental tasks, particularly memory-related tasks, than people who rarely consumed it. Additionally, chocolate can help to naturally boost your mood. For example, another 2017 study published in the Appetite journal examined a group of people, some consumed chocolate while others consumed crackers. The people who consumed the chocolate were found to have increased positive emotions in comparison to the cracker group.
You can create some delicious recipes with dark chocolate or simply eat it on its own. For example, you could bake some brownies or cakes. However, remember to watch your daily sugar intake, as consuming too much sugar can cause health issues.
Final Thoughts
As we have discovered, there are plenty of foods that can help to boost your brain power and support its overall health. Make sure to maintain a healthy and balanced diet, full of the foods that we have suggested. Also, combine this healthy eating with plenty of exercise and acts of self-care to help support your overall well-being.
