Nutritionists’ Top 10 Foods to Increase Brain Power

You need to take steps to protect your brain health, especially when you will be getting older. You can be as smart, sharp, and funny in 10 years as you are today if you eat a healthy diet. Your hair and skin health are not the only things that matter. You can have an impact on your mood, alertness and memory as well as your cognitive function. Here are the opinions of experts on what you should eat to improve brain health. If you have any questions about your diet, please consult your doctor.

• Matcha and green tea

Matcha and green teas have the amino acid l-theanine, which has been proven to relax. Matcha/green tea can be used with high-stress tasks to reduce anxiety and improve focus. The sympathetic response is regulated by this tea, which calms the nervous system. L-theanine can also increase alpha brain waves, which can help improve sleep, according to Dr. Christian Gonzalez, a non-toxic living expert and naturopathic doctor.

• Cherry tomatoes

“Cherry tomatoes, bright red and orange vegetables, are great sources of carotenoids. These nutrients can help improve cognition as well as memory. Lycopene is one of these powerful nutrients, and it is found in high amounts in the tomato skin. Cherry tomatoes have more skin per unit volume than large tomatoes,” Linda Fears, a nutritionist and founder at goodfoodr.

• Salmon

Salmon is considered the ultimate superfood. It’s one of the best sources of omega-3 fat acids. This has incredible health benefits. Omega-3s are known to improve cognitive function, brain health, cardiovascular and brain function. Rima Kleiner MS, registered dietitian, blogger at Dish on Fish, says that salmon contains a high amount of omega-3 fatty acid (essential for healthy eyes, heart, and brain) and choline.

• Eggs

“Eggs make a great brain food!” Eggs are high in lutein and choline, which are two nutrients that are essential for brain development at all stages of life, beginning with pregnancy. Adults who consume eggs regularly have higher cognitive performance. According to Dr. Mickey Rubin (executive director of the Egg Nutrition Center), it is important to eat the whole egg.

• Ghee

“Ghee not only improves memory, strengthens the brain, nervous system, and promotes longevity, but it also helps to protect the body against various diseases,” says Dr. Poornima Sharma (Art of Living Retreat Centre).

• Beets

“Beets have an extraordinary effect on brainpower. Because of their high levels of nitrates, they may enhance brain function and reduce the risk of developing degenerative diseases like dementia.” Vanessa Philips, JM Nutrition nutritionist and nutritional therapist says that nitrates improve blood flow and the brain’s ability to absorb essential nutrients.

• Dark chocolate

“Dark chocolate contains flavonoids, an antioxidant. The brain function and protection of neurons has been enhanced by flavonoids. Both of these actions promote memory and learning as well as cognitive function in the brain,” Ellen Ellingsworth (registered dietitian) shares.

• Blueberries

“The brain is protected from the negative effects of aging by increasing consumption of these small-sized fruits. Our cognitive function becomes more vulnerable to oxidative stress as we age. We are at greater risk of developing dementia or Alzheimer’s disease in our later years. Blueberries can help to protect against the gradual decline of mental function,” says JR Fletcher (founder of Nutritiontastic).

• Turmeric

“Curcumin, the active compound found in turmeric, is a vibrant and earthy spice that is popular in Indian cuisine. Multiple studies have shown brain-boosting benefits from curcumin, a powerful antioxidant and anti-inflammatory. These benefits include increased alertness, improved memory, attention, mood, and enhanced memory,” Megan Wong of AlgaeCal, a registered dietitian, says.

• Seaweed

Seaweed is a food many people don’t consider a brain-boosting food. But seaweed is rich in omega-3 fats that are good for your cognitive health. They can improve memory and performance. It can be eaten as a snack, or crushed and added to avocado toast.