1. Wild Salmon
This fatty fish contains omega 3 fatty acids and since 30% of your brain is comprised of Omega 3 fatty acids it is essential to get fatty fish in your diet. Eating fatty fish like wild salmon can have numerous health benefits including positive cardiovascular effects! Research suggests that people who consume fish regularly have more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making and memory. Omega 3 fatty acids help build brain and nerve cells. Oegama 3’s have also been linked to fighting off brain related issues and improving mood! Eating Wild salmon 3-4 times a week can make a big difference in mental health!
2. Wild Blueberries
Blueberries contain anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Some of the antioxidants in blueberries have been shown to improve communication between brain cells. Some research show that eating blueberries regularly can improve memory and key cognitive processes which is all good news for someone looking to improve brain function! You can add wild blueberries to your morning protein smoothie or add them to your oatmeal!
I know it sounds like a chore to eat Broccoli but if you understand its health benefits you would eat it daily. It chalk full of powerful plant compounds, including antioxidants and inflammation reducing substances. It’s also very high in the fat soluble vitamin K which is great for cardiovascular health and brain function. Broccoli contains numerous commands like sulforaphanes which can help protect the brain and neutralize toxins. Broccoli contains diindolylmethane which helps manage estrogen better and can have positive hormonal effects! Try to eat a cup of broccoli daily!
4. Dark Chocolate
Dark chocolate is action packed with a few brain-boosting compounds, including flavonoids, caffeine, and antioxidants. Dark chocolate (look for a 70% or greater cocoa content.) can help support healthy mental function. The flavonoids in chocolate are found in the areas of the brain that deal with learning and memory. Dark Chocolate may enhance memory and also help slow down age-related mental decline. According to some research, people who ate dark chocolate more frequently had better memory than people who didn’t eat it. As many people have experienced, dark chocolate is also a great mood booster. Bonus: it tastes great!
Anyone who has had a cup of coffee knows the “alertness” effect of caffeine. It is one of the most well studied ergogenic compounds and can help you increase mental and physical performance! It helps block the compound that makes you sleepy. A few ways it works is antagonism of the adenosine receptors mainly in the central nervous system creating more focus and energy and inhibition of phosphodiesterases leading to an increase level of cyclic AMP in muscle tissue (creating a more favorable intracellular environment in active muscle). Coffee can also increase neurotransmitters! Research also indicates that coffee drinkers have more longevity/life span than non-coffee drinkers. Coffee contains antioxidants that can improve overall health as well!
Eggs contain several brain health friendly nutrients such as vitamins B6 and B12, folate, and choline. The choline found in eggs has been shown to increase the neurotransmitter acetylcholine which can lead to optimal brain function, improved recall, and better memory.
Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient. The B vitamins found in eggs also have several roles in brain health including slowing the progression of mental decline in older adults by lowering levels of homocysteine, an amino acid that could be linked to dementia and Alzheimer’s disease.
Folate deficiency is common in older people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline. Plus eggs are a highly bioavailable protein source and it is critical to get enough daily protein to optimize body and health!
Research has shown that eating nuts can improve heart-health markers and lower the risk of cognitive decline in older adults. Studies have looked at the link between eating nuts and creating a sharper memory compared with those who did not eat nuts. Nuts contain key nutrients like healthy fats, antioxidants, and vitamin E which may explain their beneficial effects on brain health. All nuts are pretty much good for your brain but Walnuts and Brazilian nuts stand out as the best ones for brain health! Try and consume a handful of these Omega 3 containing nuts to improve mind and body!
Eat these foods daily to positively improve brain health! These natural brain boosters can unlock brain power! The NZT-48 Limitless pill includes powerful nutrients plus other support ingredients to truly and comprehensively optimize brain function and memory improvement! It works great along with a diet rich in these neuro-foods above!