Foods That Boost Your Brainpower
Most people are motivated to pay attention to their diet because they want to lose weight (hello January), or their doctor encouraged them to eat better because their cholesterol or blood pressure was too high. But the foods we eat also have a major effect on our brain health.
Like a pricey car, your brain functions best when it gets premium fuel. It needs certain nutrients, including omega-3 fatty acids to help build and repair brain cells and antioxidants to reduce cellular stress and inflammation, which are linked to brain aging and dementia.
Multiple studies have found a correlation between a diet high in refined carbs and sugar and impaired brain function—including worsening the symptoms of anxiety and depression. So if you want to stay sharp as long as possible, follow the Mediterranean diet and load up on these brain-boosting foods:
Almonds contain high concentrations of vitamin E (three times more than peanut butter), which has been shown to help reduce the risk of cognitive impairment.
Black Beans The darker the bean, the more antioxidants. Black beans also boast magnesiumwhich can improve cognitive function and memory and anthocyanins, which dilate blood vessels and improve brain function. A cup of black beans also contains about 60 percent of your daily fiber and folate recommendations.
Blueberries The flavonoids in blueberries have been shown to improve spatial memory. Their antioxidants help lessen inflammation; inflammation can cause long-term problems for the brain and its memory function.
Broccoli and Spinach are packed with vitamin K, which has been shown to improve verbal episodic memory, which is your ability to absorb and remember verbal instructions.
Cherry Tomatoes Bright red and orange vegetables are top sources of carotenoids, nutrients that can improve cognition and memory. One of the most powerful of these nutrients is lycopene, which is found in high doses in the skin of tomatoes. Cherry tomatoes have more skin per volume than large tomatoes.
Eggs People who are deficient in vitamin D show faster rates of cognitive decline than those with adequate vitamin D levels according to new research. Three large eggs provide 33 percent of the day’s intake. Make sure you eat the yolk—that’s where all of the brain-protective nutrients are.
Tea The amino acid theanine in green and black tea is thought to help activate a part of the brain’s circuitry that’s tied to attention span.
Walnuts are one of the top nuts for brain health due to their large concentration of omega-3 fatty acids. Omega 3s contribute to neuron health and have also been associated with a reduction in the development and progression of dementia.
Black Bean Hummus
5 min - 8 servings
1 clove garlic, chopped
1 14-15 ounce can organic black beans, drained and rinsed
¼ c extra virgin olive oil
2 TBSP lime juice
1 TBSP tahini
1 tsp ground coriander
¾ tsp salt
3 TBSP chopped cilantro
Cayenne or chili powder and lime slices to garnish if desired
Add all ingredients (except cilantro) to bowl of a food processor fitted with a steel blade. Process until smooth. Scrape down sides of bowl, add cilantro and pulse a few times to combine. Adjust seasonings to taste and serve with cut up veggies.
Black beans contain anthocyanins, antioxidants that dilate blood vessels and improve brain function. Extra-virgin olive oil boosts learning and memory.