Certain types of foods contain a combination of nutrients that improve mental alertness, focus and enhance mental stamina and cognitive functions. Consuming these brain-boosting foods will improve mental performance:
1. Green Tea
Tea leaves are packed with antioxidants that are good for the brain. Green tea, in particular, is high in neuro-protective flavonoids that protect brain cells from oxidation. These nutrients boost cognitive function, protects from oxidative stress while enhancing mood.
Studies show that the polyphenols in green tea may slow down mental decline. A study presented at the 2015 International Conference on Alzheimer’s and Parkinson’s Diseases noted that patients who drank green tea 6 days a week exhibited less mental decline compared to patients who did not drink green tea at all. The antioxidants in green tea protect the brain cells from free radical stress, keeping cell degeneration at bay.
2. Wild Salmon
More than two-thirds of the brain’s fatty acids are made from a form of omega 3 fatty acid called docosahexaenoic acid or DHA. Wild salmon is a rich source of omega-3 fatty acid, particularly DHA. Because the body cannot produce DHA on its own, you need to consume docosahexaenoic acid-rich foods regularly.
Omega-3 fatty acid reduces internal inflammation, protecting the entire nervous system from degeneration. This beneficial fat maintains the structural integrity of brain and aids in better blood flow. Wild salmon is also packed with amino acids that form into brain neurotransmitters. This oily fish is also loaded with B vitamins that boost metabolism.
Spinach belongs to a special group of cruciferous vegetables that contain high levels of antioxidants. This green, leafy vegetable is a certified brain food because it is high in folate, L-tyrosine, and vitamin K.
Folate is a nutrient that regulates and synthesizes different neurotransmitter chemicals in the brain. It promotes better memory and enhances mental alertness. Consuming foods high in folate curbs the risk of mental decline and short-term memory loss.
The L-tyrosine in spinach enhances mental focus. L-tyrosine is an amino acid that synthesizes dopamine and norepinephrine in the brain. This nutrient enhances mental alertness and boosts your problem-solving ability. The vitamin K in spinach promotes better blood flow in the brain, ensuring a constant supply of oxygenated blood to brain cells.
4. Steel-Cut Oats
What’s so special about steel-cut oats? Steel-cut oats are high in soluble and insoluble fiber. These nutrients fill you up nicely, boosting the feeling of fullness and enhancing post-meal satiety.
Steel-cut oats are also packed with complex carbohydrates that energize the body and the brain. Complex carbohydrates are slow burning carbs that provide all the energy you need for the day. Steel-cut oats are also low in saturated fats and sugars, promoting better brain function while reducing the risk of heart disease.
Blueberries are good for the brain because these delicious berries are packed with antioxidants that protect healthy cells from free radical damage. Consuming blueberries regularly keep the brain young. These fruits protect the brain from mental decline and cell degeneration. Blueberries are also packed with mood altering chemicals that affect the brain the same way as antidepressant medications.