Eat Yourself Smart
Think quicker, concentrate harder and be smarter by eating foods rich in brain-boosting nutrients, like these. As always, never underestimate the power of good sleep and regular exercise, too - it'll do your head the world of good.
iStockSalmon
One of the most important nutrients for improving your mental alertness and well-being are omega-3 fatty acids. These ‘good’ fats are linked to improved memory and brain function, and have been shown to reduce the risk of degenerative mental diseases, like dementia, as well as improving mood, reducing anxiety and tackling stress.
Rex FeaturesTuna
Like salmon, tuna steaks also contain a bountiful supply of omega-3, as well as amino acids for the repair and proper functioning of your brain cells. Go for fresh, rather than canned, tuna to get the most nutrients out of it. Other foods high in brain boosting omega-3 fatty acids include…
Rex FeaturesMackerel
… Mackerel…
iStockPrawns
… Prawns…
iStockScallops
… And scallops. Vegetarian? Get your chops around some…
iStockTofu
... Tofu instead. It’s high in protein and rich in omega-3 fatty acids, as well as being low in calories and saturated fats. This is because it is made from the fermented curd of…
iStockSoybeans
… Soybeans, which you can cook and eat just like baked beans to improve your brain function.
iStockWalnuts
Quick brain boost on the go? Reach for a handful of nuts. They’re great for providing slow release energy, as well as iron, omega-3 fatty acids, protein and vitamin E – another nutrient essential for brain function.
iStockEggs
Not only are eggs packed with B-vitamins, omega-3 and 6 fats and amino acids to boost brain function, but they are also rich in a naturally occurring chemical called choline, which the body uses to produce a neurotransmitter called acetylcholine. Low levels of this chemical in the body have been linked to Alzheimer’s and other degenerative diseases, so protect your head and make sure you get your fill.
istockphotoYogurt
Did you know that eating yogurt could improve your alertness and memory? This is because it contains the amino acid tyrosine, which, when consumed in increasing amounts, has been shown to have a positive effect on mental performance.
iStockOats
Eating wholegrain, slow release foods like oats are not just good for providing your brain with a constant stream of energy, but also with amino acids and B-vitamins. One B-vitamin in particular, folate, has been shown to protect against memory loss and brain damage. Other foods high in vitamin B include…
iStockOysters
... Oysters, which are also packed with omega-3, selenium and zinc, as are…
iStockFlax Seeds
… Flax Seeds, and…
iStockBananas
… Bananas. If you’re about to sit an exam, or undergo something that takes serious concentration for an extended period of time, snack on a banana just before you do it. They’re also rich in antioxidants and minerals that help to transport oxygen to the brain, as well as nutrients like magnesium and potassium, which are essential for proper cognitive function.
iStockBlueberries
According to research published in the Journal Of Neuroscience, eating blueberries have been shown to help reverse the effects of memory loss and dementia because of the particular antioxidants they contain.
Rex FeaturesStrawberries
Similarly, the Univerisity of California discovered that strawberries are a potent source of the flavonoid fisetin, which helps to improve the function of signaling pathways in the brain connected to long term memory.
iStockGrapes
Try swapping out your breakfast orange juice for a glass of grape juice. Grape juice has been shown to increase the production of dopamine in the brain – a feel-good natural chemical that is also essential for problem solving and memory.
iStockDark Chocolate
Good news, chocoholics – the dark stuff is good for your brain. This is because it contains antioxidants and minerals like magnesium and iron, all of which help to transport oxygen to the brain. One study at the University Of Nottingham found that drinking cocoa boosts the blood flow to the areas of the brain responsible for performance and alertness.
Rex FeaturesSteak
Like dark chocolate, steak is also rich in iron – a mineral essential for oxygen transportation. Our brain cells need a steady and plentiful supply of oxygen in order to develop, multiply and work to their maximum function, so getting your fill of minerals like iron is essential. Steak is also high in protein and B-vitamins.
iStockSpinach
And if you’re after a slightly less meaty, lower calorie option, try snacking on some iron-rich spinach. All the brain-boosting minerals you can shake a stick at, plus beautifying anti-oxidants and skin conditioning minerals? Sounds like a no-brainer to us.
Rex FeaturesBroccoli
Broccoli is perhaps one of the most nutrient-rich vegetables you can snack on, and provides a whole host of vitamins and minerals essential for brain functioning, including iron, B-vitamins, potassium and calcium. Get your fill by eating at least three portions of broccoli a week, lightly steamed.
iStockLentils
Lentils are good for your brain for several reasons. They’re rich in protein, B-vitamins, iron and slow release energy, and provide a pretty instant brain boost for the occasions when you need it most. Definitely a smart move.
iStockTomatoes
Tomatoes are often over-looked in the brain-boosting stakes. But the red fruits contain an antioxidant called lycopene, which improves cognitive function and has even been found to reduce the risk of degenerative mental diseases.
iStockChilies
That’s right, the multi-talented chilies are not just famed for their fat burning abilities, but for their brain boosting powers as well. Capsaicin is the natural compound in chilies that gives them their heat. Luckily for us, our brain is full of receptors for capsaicin, which release feel-good hormones called endorphins when they come into contact. Endorphins promote calmness, reduce stress and make it easier to focus. So bare chilies in mind.
iStockPeppers
Their milder cousins, peppers, are great for your noggin, too. They’re full of antioxidants that help to transport oxygen around the brain, as well as low levels of capsaicin and B-vitamins.
iStockPotatoes
If you want your brain to function at its maximum capacity, you need to eat carbohydrates and give it a good supply of energy. Potatoes – the skins of which are full of antioxidants and vitamins, so be sure to leave that part on – stimulate the release of endorphins when eaten, which helps to reduce stress and make it easier to concentrate.
iStockBeetroots
One of the easiest ways to get your fill of brain boosting nutrients is to think about the colours of the rainbow and make sure you eat fruits and vegetables from every shade, as each contains various different antioxidant vitamins and minerals. We’ve covered greens, reds and blues already, but don’t forget about purples, like beetroots, and…
iStockPlums
… Plums. Both are full of natural sugars to provide slow release energy, as well as fibre and oxygen-transporting antioxidants.
istockphotoCoffee
Coffee gets a bad rep in the diet world, but the truth is, the caffeine it contains stimulates our brain cells, helping them to work faster and more efficiently in the short term. Several studies have found that drinking two-to-four cups of coffee a day can even reduce the risk of degenerative mental illnesses, like dementia, in later life, and prevent memory loss. Coffee beans are full of antioxidants, too, that help to carry oxygen to the brain. Don’t like coffee? Try green or white tea instead for a similar effect.
iStockWater
Every single cell in the body needs to be kept hydrated in order to function at its fullest. This includes our brain cells. So, if you are feeling tired, grumpy, or just a bit slow, drink a glass of water, wait 20 minutes, and see if it perks you up a bit. Does the trick for us most of the time!
