20 Best Brain Foods That Can SuperCharge Your Brain Power & Memory

Brain Foods

No matter what food we put in our mouth it does something to the body. Sometimes good and sometimes bad.

What we need to do to make the most of our food and of course consume more of the good and reduce the bad.

When it comes to brain food the first focus would be to add more of the good which will leave less room for consuming the bad.

Omega-3 Fatty Acids

What these do is they have the ability to keep all those blood vessels in the brain, flowing clearly. This means there is less risk of blockage.

Not only is this important for the prevention of serious illnesses such as strokes, but it increases the ability for the nutrients from the food to get to the brain where it can be well utilized.

Another big role these Omega-3 fatty acids play is their ability to optimize nerve function.

What food is best for brain?

Your Brain's Favorite Menu
Well, it has a sweet desire, meaning it needs blood sugar. You know all those carbohydrates that you consume every day? Well, guess what! 20% of those are gobbled up in your brain.

OK, now that doesn’t mean that you just rush out and start packing yourself full of carbs and sugar. The brain is picky about how it derives its blood sugar. Also, the brain does not like a roller coaster ride in its food supply.

In other words, it doesn’t appreciate you consuming a lot of simple carbs which are found in flour foods and sugar-laden items.

If you don’t think that these types of brain foods affect your memory, then think about how jittery you might get from too much coffee or too much chocolate. You get those sudden bursts of energy and those massive drops all of a sudden. Where do you feel this? Right! In your brain.

So the starting point to get you going on the brain food power boosters is to start learning what complex carbohydrates are all about. These are what your brain is looking for.

Now, these complex carbohydrates go through quite a process which is what makes them the ideal brain food power sources. Once you start implementing these into your diet start paying attention to how your brain feels.

You may be pleasantly surprised to realize that you are being to feel more alert, you are remembering small details, you are calmer, you are more organized.

Wow! That’s pretty good results just by giving your brain what it really craves which is just a few simple, oops, No, complex brain food power boosters.

Top 20 Brain Foods To Boost Focus and Memory

    Whole Grain Foods

  • Whole Grain Foods Such As Whole Grain Breads Or Cereals

    Why is it good for you? Whole grain foods stimulate your brain by providing folate which helps bring oxygen-rich blood to the brain. They are also high in Vitamin B6 and thiamine.

    How does it help you get more done? These foods help you remember and focus. Plus, whole grains won’t leave you feeling tired since it doesn’t spike your blood sugar levels like white bread or sugary cereals.

    How can you incorporate it into your diet? Have whole grain toast or cereal for breakfast. You can also make a loaf enriched with whole grains, ground flax seeds, or nuts.

  • Walnuts, Almonds, Pecans, And Cashews

    Why is it good for you? Walnuts provide omega-3 and omega-6 fatty acids as well as vitamins E and B6. They help correct the brain’s serotonin level. Almonds contain riboflavin which boosts memory.

    Pecans provide choline which helps with memory and brain development. Cashews are high in magnesium which allows more oxygen to the brain.

    How does it help you get more done? Nuts help boost your memory and increase brain membrane function, which allows more oxygen-rich blood to reach your brain.

    How can you incorporate it into your diet? Add nuts to whole grain cereals or eat them alone. You can also create or buy nut butter (similar to peanut butter) to spread on whole grain toast.

  • Blueberries

  • Blueberries, Strawberries, And Blackberries

    Why is it good for you? Blueberries contains ellagic acid, which prevents brain cell damage. Strawberries are rich in antioxidants, and blackberries contain anthocyanins which help fight degenerative brain diseases.

    How does it help you get more done? Berries strengthen the brain by helping with memory and cognitive skills. Berries also improve brain cell communication.

    How can you incorporate it into your diet? Add berries to your cereal or whip up a berry-rich smoothie.

  • Seeds Such As Sunflower Or Pumpkin

    Why is it good for you? Seeds and nuts boost your mood and affect your brain power. They contain thiamine which increases memory and cognitive function as well as zinc, Vitamins A and E, and omega 3 and 6 fatty acids.

    How does it help you get more done? You will be able to think clearly and remember more.

    How can you incorporate it into your diet? Add seeds to your smoothie or make muffins with whole grains, nuts, and seeds.

  • Eggs

  • Eggs

    Why is it good for you? Eggs contain choline which helps boost your memory.

    How does it help you get more done? If you remember more you won’t have to search for information because you’ll have it readily accessible in your brain.

    How can you incorporate it into your diet? Eggs are one of the easiest foods to incorporate into your diet. Cooking them by poaching or boiling is healthier than frying them.

  • Avocados

    Why is it good for you? Your brain needs healthy fats to function properly. Avocados are nearly as good as berries for brain health. The mono-unsaturated fats allow blood to flow properly which is imperative for a healthy brain.

    How does it help you get more done? Without enough blood flowing to the brain, it would soon become starved of oxygen. Increased blood flow to your brain allows you think clearly and remain alert.

    How can you incorporate it into your diet? Add half of an avocado to a healthy tossed salad or eat the slices on the side. Sprinkle some lemon juice, salt, or honey for different flavors and textures.

  • Tomatoes

  • Tomatoes

    Why is it good for you? Tomatoes have an abundance of lycopene, which helps protect our brains against damage caused by free radicals. They are also full of vitamins A and C as well as potassium.

    How does it help you get more done? Free radicals are thought to be a major factor in the development of dementia or Alzheimer’s disease. By eating more tomatoes, whether raw or cooked, you may reduce your chances of developing these diseases.

    How can you incorporate it into your diet? The health benefits of tomatoes remain whether they are eaten raw or cooked. Eat them sliced on sandwiches, in salads, or as a sauce for whole wheat pasta.

  • Broccoli

    Why is it good for you? Broccoli is high in several nutrients including vitamin K.

    How does it help you get more done? Vitamin K enhances your cognitive abilities and improves your brainpower.

    How can you incorporate it into your diet? Cut it up in a salad, steam it, or eat it raw with a hummus dip.

  • Red Cabbage

  • Red Cabbage

    Why is it good for you? Red cabbage provides you with the antioxidant polyphenol.

    How does it help you get more done? Polyphenols reduce cell damage, which may be helpful in preventing Alzheimer’s disease.

    How can you incorporate it into your diet? To get the most benefit from cabbage, shred it and eat it raw in a salad or slaw.

  • Spinach

    Why is it good for you? Folic acid is one of the main nutrients to be found in spinach.

    How does it help you get more done? The folic acid in spinach aids your memory. It also helps slow down the effects of aging and can improve your ability to learn.

    How can you incorporate it into your diet? Eat it raw in a salad or use the leaves in place of iceberg lettuce in a sandwich.

  • Green tea

  • Green Tea

    Why is it good for you? Green tea has catechins in it which help you relax. It also has polyphenols, which stimulate the development of dopamine. These help the brain run smoothly by maintaining levels of glucose in your body.

    How does it help you get more done? Tea enhances memory and focus and helps in fighting mental fatigue.

    How can you incorporate it into your diet? Drink a cup sweetened with honey or raw agave, instead of white sugar, for a healthier beverage.

  • Dark Chocolate

    Why is it good for you? Dark chocolate contains powerful antioxidants and stimulates your brain naturally.

    How does it help you get more done? There are flavonoids in chocolate that aid in bringing blood to the brain and enhance your ability to think clearly.

    How can you incorporate it into your diet? Use chocolate sparingly as a snack and choose dark chocolate over milk chocolate. Remember, it is high in fat and calories so you may want to use it as a special treat.

  • Bananas

  • Bananas

    Why is it good for you? Bananas are full of vitamin B6, potassium, and folic acid.

    How does it help you get more done? Bananas help raise your serotonin levels which improves your mood. Naturally, if you are in a better mood you’ll be more productive.

    How can you incorporate it into your diet? Eat them raw, add them to fruit salads, or use them in your favorite smoothie.

  • Yogurt

    Why is it good for you? Not only does yogurt have calcium, which is good for your bones, but it also has an amino acid called tyrosine which produces two neurotransmitters – dopamine and noradrenaline.

    How does it help you get more done? Eating yogurt when you’re running out of steam improves your memory and helps make you more alert.

    How can you incorporate it into your diet? Yogurt can be eaten straight out of the package or mixed with fruit for smoothies.

  • Cottage Cheese

  • Cottage Cheese

    Why is it good for you? Any type of cheese will provide calcium.strong> It also has a good supply of protein.

    How does it help you get more done? Protein in cottage cheese increases serotonin which makes you feel more satisfied. This may enable you to get more work done because you feel nourished.

    How can you incorporate it into your diet? Enjoy a serving by itself, cooked in pasta dishes, or as an accompaniment to salad.

  • Eggplant

    Why is it good for you? Nasunin is found the skins of eggplants. This nutrient is an antioxidant that helps keep our brains sharp by allowing brain cells to communicate better.

    How does it help you get more done? If you want improved focus, add eggplant to your diet. Eggplant also helps us retain our memory longer and can help us enhance our learning through greater attention and concentration.

    How can you incorporate it into your diet? Slice and grill them. They can be added to salads, sandwiches, or sauces.

  • Extra Lean Beef

  • Extra Lean Beef

    Why is it good for you? Beef is a great source of protein, which is important to fuel the brain. It also provides vitamin A, B, C, E, magnesium, iron, and zinc.

    How does it help you get more done? Iron is important to maintaining thought functions and helps improve our memories.

    How can you incorporate it into your diet? Grill a steak or hamburger. You can also use beef for shish kabobs or stir-fry. The key, though, is that the portion of meat should be about the size of a deck of cards.

  • Wild Salmon

    Why is it good for you? You probably can’t find a better source of omega 3 fatty acids than those found in deep-water fish.

    How does it help you get more done? Omega 3 fatty acids are important for improving memory and learning. They also help fight off depression which could adversely affect our productivity.

    How can you incorporate it into your diet? Grill, a salmon steak for dinner, use it on a salad or use it raw in sushi. You can also take Omega 3 fish oils or supplements.

  • Romaine Lettuce

  • Romaine Lettuce

    Why is it good for you? Leafy greens like romaine lettuce contain vitamins A, C, and K, minerals, and can be eaten without fear of fats or calories.

    How does it help you get more done? The vitamins and minerals help slow loss of thought or reasoning skills.

    How can you incorporate it into your diet? Use it in place of iceberg lettuce in salads or eat it in your favorite healthy sandwich.

  • Dry Beans

    Why is it good for you? They are full of vitamin B5, folic acid, and magnesium.

    How does it help you get more done? B vitamins are essential for normal brain function. If your brain isn’t functioning smoothly, you won’t get any work done.

    How can you incorporate it into your diet? Make soup, chili, or have them as a side dish.

Final Words

It’s obvious that our bodies change as we grow older, but that doesn’t mean we can’t do everything in our power to combat them!

One thing we can do to optimize our health is to eat some of the top 20 brain enhancing foods regularly to help keep our brain healthy.

We thoroughly enjoy feeling the benefits when we are in good health! We should strive to go to work each day having plenty of energy to be productive and happy.

More importantly, we want to know that our mind will remain sharp throughout our life.

Author

Contributor : Melissa Feldman (Cognitive Health Digest)

Melissa Feldman is an independent freelance writer and author from Toronto, Canada. Melissa lived in Tel Aviv, Israel for 18 years and worked as a content manager in the educational publishing industry. She has undergraduate degrees in both teaching and psychology and a master’s degree in Immigration and Settlement Studies. Melissa is currently working on marketing and creative projects as well as writing a novel. Melissa has been featured on many outlets, including the Content God, Wonder, Branksome Hall’s Alumni Magazine, The Read, & Eric Cohen Books. Reach out to her on LinkedIn.