Fresh FishMaking fish a regular addition to your diet is key to a healthy brain. There’s just one caveat to this. Ensure that your fish is coated with scales, not breadcrumbs. Some of the finest examples of fish for the brain are:
BlueberriesThere is no shortage of reasons why you should be snacking on berries. Blueberries, in particular, are packed with goodness. The fact that they also taste sweet and succulent is just a bonus. The main reason that blueberries contain brain-boosting qualities is the presence of antioxidants. Antioxidants are an essential addition to your body’s natural immune system, going to war against harmful molecules known as free radicals. Free radicals are electrons in the body that have split apart. As electrons prefer to bond in pairs, free radicals roam the body in the search of a partner – attacking major organs as they go. The brain is no exception to this. The antioxidants found in blueberries will combat free radicals and boost blood flow to the brain. This will enhance the ability to think clearly and improve memory. This has both short– and long-term benefits. Not only will you feel sharper and smarter in the moment, but you’ll also reduce the risk of Alzheimer’s and associated conditions in later life.
Nuts and SeedsIf you like to pick and snack at your desk in the office, nuts and seeds are the way to go. These foods provide a rich source of both antioxidants and Omega-3 fatty acids. Most nuts are also packed with Vitamin E, which is a natural source of antioxidants. Nuts and seeds are also a natural way to consume protein. The best ingredients to bringing into your daily routine are:
- Sunflower Seeds
- Pumpkin Seeds
Leafy GreensThere are plenty of reasons why you should eat your greens, and brain health is just another. These ingredients are filled with Vitamin K and folate (Vitamin B12). In addition, leafy greens are high in iron. Iron transports blood effortlessly around the body, which means that it will reach the brain regularly. This will help you concentrate. Consider building your daily lunch around leafy greens. This is the fast track to a sharp mind throughout the afternoon – and considerably reduced risk of cognitive dysfunction in the future.
Dark ChocolateDark chocolate has long been associated with heart health, but the news keeps getting better for those with a sweet tooth. Cacao, the key ingredient of chocolate, is packed with flavonoids. As flavonoids are a form of antioxidant, this means that enjoying dark chocolate ensures that you’re treating your brain as much as your palate. This is important to remember – the secret to brain health is cacao. This means that simply munching on a bag of M&Ms will not be doing you any favours. You’ll need to look for the darkest chocolate possible, with the highest percentage of cacao content. You may need to retrain your taste buds to appreciate these flavours, but you’ll be glad that you did in the longer term. Dark chocolate is particularly potent when you need to take in new information. Flavonoids gather around the hippocampus, which is the part of the brain that retains new data. Tuck into a bar of 85% cacao dark chocolate before attending a meeting or conference and you’ll recall everything that’s discussed.