To keep our brains functioning optimally, it is important to eat the right foods. The following foods enhance memory, concentration and clarity. Besides improving brain function, the following top ten picks have health benefits for the whole body:
Blueberries
These lovely berries are not only delicious but are packed with antioxidants, are a rich source of vitamin C and dietary fiber, but very low in calories. Researchers have found that a diet that includes blueberries significantly improves learning capacity, motor skills and memory function. Blueberries are possibly the best brain food of all because they boost the potency of neuron signals, protect the brain against oxidative stress and reduce the effects of age-related memory conditions such as dementia and Alzheimer’s disease.
Walnuts
Even shaped like a brain, walnuts boost mental clarity. Like other nuts such as almonds, hazelnuts and cashews, walnuts contain protein, omega-3-fatty acids, fiber, vitamins B and E, and magnesium which is essential to cognitive function.
Wild Salmon
Wild salmon is a sustainable source of omega-3-fatty acids. Omega-3-fatty acids improve learning, problem-solving skills, mental focus and memory. These essential fatty acids are not produced by the body and must be obtained by diet. They play a crucial role in brain function and are highly concentrated in the brain.
Avocados
Avocados contain monounsaturated fat which is one of the healthy fats that the brain needs to function properly. Monounsaturated fats contribute to normal blood flow. Healthy blood flow to the brain improves its ability to function.
Eggs
Eggs are a good source of protein and nutrients, specifically choline, which is a vitamin B complex. Choline, found in egg yolks, plays a role in the production of neurotransmitters in the brain that regulate mood, behavior and memory. It helps with concentration, alertness and improves cognitive performance.
Spinach
Green leafy vegetables like spinach are a good source of vitamins K, B6 and B12, choline, folate, omega-3-fatty acids and flavonoids. Choline is essential in normal brain development in fetuses. Recent research in the area of brain function is giving more positive attention to the role of choline to prevent age-related memory loss.
Green Tea
Green tea offers many health benefits including improving memory. A component of green tea, polyphenols, and particularly flavonoids, inhibits neuronal loss. This is demonstrated more clearly in the elderly. Flavonoids decrease the production of proteins that can develop into plaques in the brains of Alzheimer's patients. The brain is very susceptible to damage from free-radicals and benefits from the antioxidant protection of polyphenols in green tea.
Whole Grains
Whole grains such as oatmeal are a good source of fiber, vitamin E and omega-3-fatty acids. Every organ in the body, including the brain, is dependent upon adequate blood flow to function optimally. A diet high in whole grains is associated with a reduced risk of developing cardiovascular disease and thus promotes a healthy blood flow to the brain.
Kidney Beans
Kidney beans are a well-recognized source of low-fat protein, fiber, folate and iron. These legumes are a good source of thiamine, which is essential in the synthesis of choline, and contain more omega-3-fatty acids than other beans.
Dark Chocolate
Flavonoids are a key ingredient of dark chocolate. Research has shown that consuming dark chocolate boosts blood flow to important areas of the brain and results in improved performance of tasks and alertness. Dark chocolate may possibly protect against age-related effects on brain function.