Tip Tuesday: Top 10 Brain Foods
Fight the urge to indulge in junk food, and take a bite out of something that will benefit your brain while you rack it preparing for mid-terms.
1 | Fish
Fish contains high concentrations of Omega 3 fatty acids, which are essential to proper neural function and efficient focus.
2 | Nuts
Peanuts, almonds, pistachios, cashews and walnuts contain high levels of essential fatty acids that help maintain neurological function and prevent memory loss.
3 | Berries
Blueberries, cherries, black currants, raspberries, cranberries, blackberries, gooseberries and even grapes have significant health effects directly related to memory, motor skills and other brain functions. Use these as a handy study snack or throw them in the blender for a delicious smoothie.
4 | Whole grains
Whole grains rich in B vitamins, including brown cereals (wheat bran, granary bread, and brown rice or pasta), help fuel concentration with a steady supply of energy in the form of glucose.
5 | Legumes
Legumes like chickpeas, kidney beans, black beans, pinto beans, lentils and garbanzo beans contain folate, a form of B vitamin that quickens the brain’s information processing capacity.
6 | Apples
Just the peel of the apple alone contains quercetin, an antioxidant that helps prevent damage to the outer lining of neurons. Pair with the classic peanut butter for more vitamins and minerals including protein, which is necessary for manufacturing neurotransmitters.
7 | Cruciferous vegetables
Cruciferous vegetables make up a family of vegetables including broccoli, cauliflower, cabbage, brussel sprouts and bok choy. A Harvard Medical School study proved that these vegetables had the most positive effect on memory retention. Along with almonds, blueberries, cheese, egg, fish and chicken, cruciferous vegetables contain the excitatory neurotransmitter acetylcholine which helps with learning and remembering.
8 | Spinach
Spinach is jam-packed with brain-boosting vitamins like vitamin E, vitamin K and folate and has been shown to reverse memory loss. If you don’t like the taste, mix it into a salad or a smoothie to mask the flavor.
9 | Dark chocolate
Dark chocolate is high in vitamins and minerals that help prevent high blood pressure and is loaded with antioxidants that fight free radicals. Not only is it good for your heart and helps control blood sugar, dark chocolate improves memory function by increasing blood flow to the brain, increasing alertness and clarity.
10 | Oatmeal
Not only will eating oatmeal help you stay full longer, the carbohydrate glucose serves well as brain fuel. Oatmeal contains a nutritional balance of vitamin E, vitamin B complex, zinc, potassium and carbohydrates and has positive effects on memory, brain longevity and learning skills. Eat it as a breakfast or use it as a main ingredient when baking muffins to share amongst your study group.