The old adage, ‘you are what you eat,’ is more true than a lot of people realize! We all know that
what we eat affects how our bodies look and how our clothes fit, but it also affects our mental
performance! Boost your brain power by including more of these five super smart foods!
1. Oily Fish
This one likely has you scratching your head. While we have all heard that eating fish is good
for you, with an emphasis on its heart health-promoting virtues, it’s rare to think of anything that
can be described as oily in terms of health. After the low-fat craze of the 90s, where all fats were
summarily denounced as the artery-clogging cause of all ailments from heart disease to muffin
tops, people still tend to shy away from ‘oily’ or ‘greasy’ foods.
Let’s get one thing clear – we are not recommending that you head straight to your nearest fast
food joint and load up on a filet-o-fish combo meal, double filet. Don’t do that. Instead, look for
naturally oily fish, like salmon, trout, mackerel, herring, sardines, pilchards, and kippers.
Your brain is composed largely of fatty tissue and some essential fatty acids can’t be produced
in our bodies and thus have to be consumed. Oily fish have the most effective essential fatty
acids in the form of EPA and DPA. Fuel your brain properly with oily fish, but make sure that the
oils are naturally occurring in the fish and not the result of deep-frying!
2. Blueberries
This one should be less of a surprise, unless you jumped on the Atkins bandwagon. Fruits
overall are healthy carbohydrates that provide our bodies with a cocktail of vitamins, minerals,
simple sugars, and other nutrients perfectly delivered in a sweet, easy-to-prepare package. If
your primary concern is turning up your brain power, however, reach for the blueberries.
Studies at Tufts University suggest that eating blueberries may improve or delay short term
memory loss, so definitely add them to your morning smoothie the day of a big work
presentation or exam!
3. Whole Grains
You know whole grains can help you manage your weight by providing you with appetite-
controlling fiber. But what you might not know is that when you choose whole wheat over white
bread, you are also making a choice that will improve your focus and mental performance!
Like any other organ, the brain needs energy to function. Our brains rely primarily on glucose in
our blood for energy and whole grains are lower glycemic index foods than refined grains. That
means that they release glucose into your bloodstream more slowly than their more processed
counterparts and give your brain the lasting, even energy that it need to allow you to focus and
perform well throughout the day. Next time you pick a grain, make the smart choice and reach
for the whole grain option!
4. Nuts
With nuts, we return to the importance of healthy fats. Yes, nuts are calorically dense and can
make it difficult to button your pants if you make a habit of mindlessly munching on them. That
said, adding a serving of nuts to your daily diet can be great for your overall health and your
brain health is no exception!
Are you worried about cognitive decline as you age? That’s all the more reason to reach for
nuts. Nuts are packed with vitamin E and numerous studies show that vitamin E can help
prevent cognitive decline, especially in the elderly. Pay attention to serving sizes if you’re
worried about caloric intake, but don’t skip the nuts. Your brain will thank you for it!
5. Celery
Unlike with nuts, portion control isn’t much of a worry with this brain-boosting food. You might
even find that eating more celery helps you with your weight-loss goals, by replacing higher
calorie snacks! Weight aside, however, eat more celery for the sake of your brain.
Celery is a great source of luteolin, which is a compound that can help calm inflammation in
your brain and thus help prevent against neurodegeneration. Studies on mice have linked celery
to lower rates of age-related memory loss and their anti-inflammatory effect gives good reason
to suspect that the same is true for humans.
Yes, studying hard, getting adequate sleep, and consistently putting in solid effort are important
in determining your mental performance and associated success. But stack the odds in your
favor by eating a smart diet! For more information on nutrition visit http://www.freshnlean.com/blog/
Sources:
1. 10 Foods to Boost Your Brain Power by Jo Lewin, Good Food BBC
http://www.bbcgoodfood.com/howto/guide/10-foods…
2. Foods that Boost Brain Power by Michelle Edelbaum, Eating Well Magazine
http://www.eatingwell.com/nutrition_health/heal…
3. 10 Top Foods to Boost Brain Power by Melanie Haiken, Forbes
http://www.forbes.com/sites/melaniehaiken/2013/…
