Whether you want to change your diet during exam season or stay sharp at work, optimizing your nutrition can really go a long way. I reviewed a study that presented solid evidence of the relationship between food and the brain. A specific selection of foods can improve specific brain processes and overall brain function.
I've listed a few of the most beneficial cognitive-enhancing foods below:
1. Wholegrains- Can improve focus and concentration
Including whole grains in your diet can increase your energy, which keeps you on your toes for the day.
Wholegrains have a low GI, which means they release energy slower in the body than other foods. This keeps you mentally active throughout the day.
Unhealthy carbs can lead to irritability and longer periods of brain fog. You should eat 'brown' wholegrain bread, pasta, rice, and cereals.
2. Tomatoes- Can prevent free radical damage
An anti-oxidant called lycopene found in tomatoes protects the brain from free radical damage to cells.
This damage often leads to Alzheimer's and dementia. You can combine tomatoes with other foods that contain lycopene and other protective phytonutrients, such as pink grapefruit and watermelon.
Enjoy tomatoes with some olive oil to enhance the body's absorption.
3. Eggs- Prevents brain shrinkage
Eggs are a good source of vitamins B6 and B12, choline, and folate, which benefit brain health. Choline is a micronutrient that the body uses to make acetylcholine, which is an important neurotransmitter for proper mood and better memory.
A study I found showed that a good amount of choline is linked to better mental function.
The B vitamins also slow the rate of cognitive decline in older adults by affecting amino acids that are linked to dementia. Folate can also help patients with Alzheimer's and dementia.
4. Broccoli- Can increase brain power
Broccoli is a good source of vitamin K, which enhances brain function and increases brain power.
Studies have shown that broccoli is also high in a compound called glucosinolates. This compound inhibits the breakdown of an important neurotransmitter, acetylcholine, which is vital in the CNS to increase brain sharpness.
What Food Can Increase Memory?
Some various fruits and vegetables can increase memory and the way you learn things.
Which Food Is Not Good for The Brain?
After analyzing several studies, I found that a large part of our everyday diets might actually be bad for our brain health. In my research, I found that many people try to avoid/cut back on these foods to promote sharp thinking, fight inflammation, and have good decision-making.
These foods are not good for your brain:
Although the foods above do not provide tangible benefits, it's best to cut down on consumption gradually, as eliminating them suddenly might cause cravings that can offset the healthy lifestyle we aim to achieve.
Are Bananas Good for Memory?
Bananas are well-known brain food. This tasty fruit is rich in magnesium and potassium, which gives your brain energy and sharpens your focus.
This helps you pay attention and learn better. Bananas also have vitamins and minerals that help memory and the ability to retain information. Like energy drinks, bananas also give users an instant mental energy boost that can help overall productivity.