Ever since I became fascinated with nutrition I have researched which foods have brain boosting properties! Below is a list of five brain boosting foods which can give you the mental edge. Don't expect a "limitless" effect (I wish) but these superfoods will give your brain a boost of memory, cognition, and performance! Get them in your diet sooner rather than later and your brain will be working optimally!
Omega 3 Fish Oil
Omega 3 fatty acids are mostly found in oily fish such as wild salmon, mackeral, sardines etc. On top of this you can also supplement with Omega 3 fish oil capsules or liquid to increase your consumption of this essential fat. The brain is made up of around 30% fatty acids namely DHA, one of the key lipids present in healthy brains responsible for proper cell functioning and one of the reasons why increasing your omega 3 fish oil intake is one of the best brain boosting tips there is. Increasing your levels of DHA from more oily fish or through Omega 3 supplementation is lionked with linked to improved cognition and memory.
Eggs are rich in the nutrient choline which is the precursor to the neurotransmitter acetlycholine which is heavily linked to memory, learning, and cognition. All of this choline is stored in the eggs yolk along with many other fantastic nutrients and for maximal choline retention raw egg yolks are best. I like to add a couple of raw egg yolks in to a brain boosting super smoothie for a potent start to the day. Check out the recipe here.
Coffee has been used to give people a boost for thousands of years and its active stimulant ingredient caffeine is completely safe and infact completely beneficial if used in moderation. A cup of good freshly ground coffee is full of not only caffeine which has been shown to improve attention, memory, reaction time, and sporting performance, but also incredibly healthy oils which have a well documented antioxidant effect. So for a brain boost you can really feel give a cup of coffee a try.
Antioxidant Rich Foods
Antioxidant rich foods help boost your brain power by acting as a safe guard against free radicals which can lead to brain fog, fatigue, and even gradual mental decline. There are loads of foods which tick the antioxidant box so keep your diet rich in these foods and you will be bulletproofing your brain power.
- Leafy vegetables
- Dark Chocolate
- Vitamin C supplementation
Coconut or the even better MCT oil (Medium Chain Triglycerides) is rapidly metabolised in to ketones which is the brains preferential fuel in the absence of glucose making it ideal for reaching peak brain power. And whats even better is that unlike glucose which will provide rapid spikes and declines in mental energy it provides a steady yet rapidly delivered form of energy without spiking your insulin..Win Win!
Some other brain boosting foods worth a mention:
- Beef liver
Check out my Brain boosting breakfast super smoothie and optimise your brain for maximum performance!