7 foods to boost brain power
Tuesday 26th November 2019
You may have heard the term, 'food for the brain', but can healthier options make us mentally sharper?
The answer is a resounding, yes!
The World Health Organization has confirmed that eating the right food sources can boost brainpower by as much as 20%, increasing productivity and problem-solving.
The best foods to eat are the ones that help reduce inflammation and encourage blood flow to the brain. Here are 7 options that you can add to your diet today:
1. Oily fish such as mackerel, lake trout, herring, and salmon are great options. They are high in omega-3 fatty acids, which are shown to improve memory, focus and reasoning. Try to avoid larger fish as they have a higher amount of mercury.
2. Avocados are high in mono-unsaturated fats. These are shown to increase blood flow and aid a healthy brain.
3. Broccoli has a high amount of vitamin K, which can improve memory and learning.
4. Berries are full of flavonoids, which help improve memory, research shows.
1. Walnuts are another great source of omega-3 fatty acids so will keep you 'on the ball'.
2. Dark chocolate is great for focus and drive. Aim to purchase 70% or higher cocoa content.
3. Spinach and other leafy greens like kale, Swiss chard and collards are jam-packed with good-for-your-brain nutrients, such as folate, iron, calcium and vitamins E and K. They may help slow cognitive decline.
So how can you fit all of this brain food into your diet?
Begin by evaluating your daily habits including your morning routine, how you travel to the office, all meetings, and your bedtime ritual. You are looking for general trends that run through your day and how you react to them.
At the same time keep a diary of everything you are eat including snacks, drinks and anything else that enters your mouth. There are many apps that you can use, making this process much easier.
With the information you can begin to add structure to your diet. The aim to is find times in your day that you can schedule meals and healthy snacks. This will allow you to begin creating a healthy eating habit.
Finally, it's time to gradually replace the unhealthy food choices highlighted in your food diary with real, whole food. Don't be tempted to make wholesale changes at the beginning as small tweaks will make all the difference.
The aim is to progressively ingrain an eating habit that is both sustainable and enjoyable.
Before long your diet will be full of brain food making you even more productive and healthy to boot.