Since you know which dietary variables can keep your mind from working ideally, we should investigate the best nourishments for enhancing cerebrum work.
1. Chilly Water Fatty Fish
Chilly water greasy fish, for example, sardines, wild salmon and mackerel, can help enhance mind work since they contain elevated amounts of docosahexaenoic corrosive or DHA, an omega-3 basic unsaturated fat.
DHA is specifically connected to mental health and memory. Truth be told, considers have demonstrated that DHA is so basic to mind work that children who get an absence of omega-3’s from their moms amid pregnancy are at a more serious hazard for creating nerve and vision issues
Furthermore, increasing dietary sources of DHA has been shown to improve memory in those with diets low in omega-3 essential fatty acids . Since omega-3 essential fatty acids cannot be made by our bodies, we must obtain them from dietary sources.
Important Note: Wild fish such as salmon, sardines and mackerel are recommended over other varieties of fish such as tuna and tilapia because they’re higher in omega-3’s and less likely to absorb high levels of environmental toxins .
Since most tilapia available to us is farmed, they are lower in omega-3 essential fatty acids. This is because farmed tilapia is usually fed a corn and soy diet, which are two foods that promote inflammation . However, wild tilapia are shown to be higher in omega-3’s . If you do prefer to include tilapia in your diet once in awhile, learn how to choose it in this article: The Truth About Tilapia.
Lastly, always choose wild salmon over farmed salmon whenever possible. Farmed salmon has been shown to be contaminated with up to ten times more toxic environmental pollutants than wild salmon .
Walnuts are high in omega-3 essential fatty acids, which, as you now know, are mandatory for healthy cognitive function. Walnuts also contain several different antioxidants, such as polyphenols. Polyphenols can help boost brain function because they help disarm free radicals in the body, which have been shown to destroy brain cells .
Since walnuts are an easy grab-n-go snack, they’re the perfect brain-boosting food to keep at your desk or take with you on the road. Maple Roasted Walnuts, anyone?
Chlorella is a green algae that can help boost brain power, thanks to a unique nutrient it contains called Chlorella Growth Factor, or CGF.
As suggested by the name, CGF can only be found in chlorella. And the reason why Chlorella Growth Factor can help improve brain function is because it contains the nucleic acids RNA and DNA.
RNA and DNA have many roles—but most importantly, they help the brain synthesize the proteins that regulate every biological function in our bodies. This includes the growth and development of our brains as well as how we move, think, behave and feel .
You can take chlorella as a nutritional supplement, or add chlorella powder or granules to your smoothies and green juices.
Blackberries, goji berries, blueberries, acai berries—any type of berry is beneficial for brain function. This is because berries are a rich source of antioxidant vitamins, such as vitamin C .
Vitamin C has been shown to help reduce the oxidative stress caused by toxins that can damage brain cells. In fact, the antioxidant activity in berries has also been shown to reduce and prevent symptoms of neurological diseases, such as Alzheimer’s disease .
5. Hemp Seeds
Hemp seeds are an excellent source of omega-3 essential fatty acids and the antioxidant vitamin E .
Often referred to as “hemp hearts,” hemp seeds originate from the same cannabis plant as marijuana, but contain very low levels of THC—the psychoactive chemical responsible for the marijuana high. Instead, hemp seeds are a great source of essential nutrients such as protein and fiber, which help balance blood sugar levels to maintain healthy cognitive function.
You’re likely starting to see the pattern here: the foods highest in essential fatty acids and antioxidants are the best foods to eat to boost your brainpower. So, it’s no surprise that avocado, one of the richest sources of essential fatty acids and vitamin E, made the list.
Avocados contain a compound called choline, which is a precursor to the neurotransmitter, acetylcholine . Acetylcholine, which helps control nerve and memory function, makes up part of our central nervous system .
7. Grass-Fed Beef
Grass-fed meat is a main component of the Paleo diet because it’s significantly higher in nutrients and lower in toxins than factory-farmed meat (plus, many agree it tastes better). This is because a grass-fed diet provides animals with EPA and DHA, two omega-3 essential fatty acids, while a corn and grain diet does not .
Furthermore, grass-fed beef is one of the best sources of CLA, or conjugated linoleic acid, which has also been shown to improve brain function.
While all varieties of grass-fed meat will contain omega-3 essential fatty acids that help boost brain function, grass-fed beef is a particularly beneficial as a brain food because it’s also rich in iron. Iron helps transport oxygen-rich blood to your brain, which is absolutely critical for cognitive function .
8. Egg Yolks
Egg yolks are a rich source of choline, a nutrient that’s often grouped with B vitamins. Choline is one of the most important nutrients for brain function because it’s a precursor to acetylcholine . And as mentioned above, acetylcholine is a neurotransmitter that regulates cognitive function.
In fact, low levels of choline have been linked to the development of neurodegenerative diseases . So if you only eat the egg whites, do your brain a favor and eat the yolk.
9. Coconut Oil
Coconut oil’s part in cerebrum work has most as of late been examined for diminishing side effects of Alzheimer’s sickness . While there’s restricted research, it’s recommended that the medium chain triglycerides (MCT’s) found in coconut oil are in charge of enhancing intellectual capacity .
As a stable immersed fat, coconut oil is sheltered to cook with at high temperatures. It can likewise be utilized as a substitution to margarine or shortening in heating formulas. On the off chance that you drink espresso, you may appreciate including 1 tablespoon of coconut oil to your espresso, which advances subjective capacity and throughout the day vitality without the caffeine crash.