Superfood for your brain

Superfood for your brain Share

Every day we are required to do so much whether it is at work, at school, at home, socialising, be on top of all the current technology… basically there’s continuous demand on our body and brain to perform and keep up.

Therefore it is so important to look after ourselves. We all know that sleep, exercise, healthy diet and natural light are vital for our wellbeing. As well as having fun and relaxing with our loved ones.

Knowing it is exam season I thought of giving you several foods and drinks that provide brain boosting benefits.

There are loads more that I could recommend, however these are on top of my list:

  1. Omega 3 – foods rich in this essential fatty acids: egg yolks, oily fish, flax seed, chia seeds, hemp seeds and walnuts.

Fish oil – good quality fish oil supplement or good quality algae-based supplement with high levels of DHA and EPA. Those two fatty acids are vital for the brain health, development, concentration, memory and cognitive performance as well as other support for wellbeing. (i)

  1. Water – keeping hydrated is the key for good body function, including the brain. If we are dehydrated our brain cannot perform as well as it could do. I recommend around 2 litres of filtered water a day, including herbal teas or soups.
  2. Rosemary – it is a herb that helps the brain with memory and concentration due to increasing blood flow. It contains carnosic acid which helps to fight off free radicals in the brain. (ii) It can be used in cooking, as an essential oil for sniffing its aroma and nowadays you can also buy rosemary water, or make your own rosemary infused water or tincture and add it to your drinks.
  3. Blueberries – they are not the only berries great for your brain but definitely one of my champions. They’re rich in antioxidant compounds known as anthocyanins, which have been shown to improve brain function. (iii)

There was a study where participants who were given blueberry juice scored higher on memory tests, had improved word list recall and experienced lower depressive symptoms. (iv)

  1. Greens – especially cruciferous vegetables such as broccoli, cabbage, kale, collards, and Brussels sprouts — are rich in nutrients that benefit brain health. Having 2 servings of green veggies a day will boost your brain and healthy thinking.
  2. Ginkgo Biloba – fan-shaped leaves from Ginkgo Biloba tree. It is able to improve circulation to the brain, improving oxygen and nutrient delivery throughout the busy organ. It also shows supporting memory. If you do choose to go for a supplement of this herb, make sure you choose quality and check there is THR (traditional herbal registration) license on the product. (v)
  3. Caffeine in green tea, black tea, black coffee or dark chocolate. Caffeine makes some people jittery, anxious, and restless and it can become addictive so it is also advisable not to overdo it with caffeine. But studies do show benefits of this loving substance. Coffee is a vasodilator, meaning it causes blood vessels to expand, which is good for your circulation with particular effect on the blood vessels that feed your brain.
  4. Legumes – contain folate, iron, magnesium and potassium, which can help with general body function and also with neuron firing. They are a good source of choline, B-vitamin that boosts acetylcholine – a neurotransmitter critical for brain function. (vi)

Good luck with your exams and keep the brain working.

HealthBe

Hana

Sources:

  1. Vannice, G. 2018. Only Natural – The Newsletter of the natural dispensary. DHA: a clever way to support your brain. P. 18-19
  2. https://www.medicalnewstoday.com/articles/266370.php
  1. http://www.ncbi.nlm.nih.gov/pubmed/20047325
  2. Ihcan-mag. 2019. The evidence-based benefits of biloba. P 20-21.
  3. https://thepurpleelephant.org/blogs/blog/18541899-10-foods-that-help-to-prevent-dementia-alzheimer-s