Boost Your Brain Power With These 7 Amazing Superfoods
Whether you want to improve your nutrition or just be able to focus more during your next important meeting, keeping an eye on what you eat can yield some serious benefits for different parts of your body. Like the brain. If you could do something to keep it as healthy and as sharp as possible, wouldn’t you?
Green Shakes: The One Thing You Need
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Well, with superfoods you’re one step closer to keeping your grey matter healthy and working in optimum parameters. So, take a look and find out how to boost your brain power and cognitive health with these seven amazing aliments.
Blueberries may be tiny but they pack huge amounts of antioxidants and phytochemicals which protect the brain against oxidative stress and reduce the risks of neurodegeneration and age-related diseases such as Alzheimer’s.
Studies have also found that blueberries can significantly improve memory and learning capacity. No wonder they’re also called ‘brainberries’!
Captain’s tip: Blueberries can be consumed in many ways, be it fresh, frozen or dried. In their fresh state, the darker in color the richer in antioxidants.
Celery is a goldmine of important nutrients with significant health benefits. It is very well known for being one of the richest sources of a plant compound called luteolin, a very powerful contender against brain inflammation.
In addition, celery includes mineral salts which are the building block of neurotransmitter chemicals and support the neurological function.
Captain’s tip: Celery is a versatile ingredient that can be added in soups or salads. To benefit from all its nutrients, it’s best to consume it within seven days from buying it.
When it comes to brain-boosting superfoods, walnuts are in a league of their own. That’s because, compared to other nuts, they pack almost twice as many antioxidants to reduce inflammation.
In addition, they provide a very powerful combination of antioxidants and omega-3 fatty acids, among which the fundamental DHA, with great impact on mental performance and mood. They’re shaped like a brain for a reason!
Captain’s tip: Walnuts can be easily added to salads, yoghurt or even pasta. Due to their rich protein content they are also a very filling snack. For inspiration, see our 14-Day Atkins Meal Plan.
This cruciferous veggie is considered a superfood due to its content of sulforaphane, a special anti-inflammatory compound which has been shown to facilitate the repair of brain tissues and enhance brain growth.
Broccoli is also an important source of vitamin K, which helps against Alzheimer’s and of choline, an essential nutrient that fights off brain aging and improves attention, memory and learning.
Captain’s tip: Apart from its brain-boosting properties, this power-packed veggie is also very low in calories and can, therefore, fit any diet. For inspiration, see our 14-Day Keto Meal Plan.
Beet is not usually on our grocery list but its content of natural dense nitrates makes it one of the healthiest root plants out there. It can enhance oxygenation throughout the body and stimulate the brain region in charge with the main cognitive functions such as working memory and multi-tasking.
Its chock-full of nutrients provide a natural way of reducing oxidative stress and helping against anxiety and depression.
Captain’s tip: A daily serving of beet, in the form of juice or beet kvass, can increase mental sharpness provide energy before a workout and improve performance.
If you want to be smarter, then green is the answer. Or at least that’s what many studies suggest. Accordingly, leafy greens such as spinach or kale can play an important role in reducing inflammation and improving the cognitive process. This is due to the rich content of vitamin K, lutein and beta-carotene.
Add a super mix of A, C and B vitamins and essential minerals such as iron, magnesium and calcium and you’ve got a real powerhouse that supports optimal brain function.
Captain’s tip: One serving of leafy greens each day has been demonstrated to help lower the rate of age-related cognitive decline and dementia. For recipe inspiration, see our 14-Day Intermittent Fasting Meal Plan.
Beans are really underrated when it comes to their brain health properties. The truth is they are excellent sources of fibers that slow down absorption and carbohydrates that help us maintain an adequate glucose level for brain functions such as thinking and learning.
They are also considerably rich in folate and omega fatty acids, which exhibit neuroprotective properties and support brain growth and sharpness.
Captain’s tip: Kidney beans and black beans are particularly recommended, amongst the bean family, with a daily serving of ½ cup to get the most ALA intake. For inspiration, see our 14-Day Vegan Meal Plan.