Top 5 … brain-boosting foods
Did you know that certain foods play a vital role in brain health? Foods rich in vitamins, antioxidants, flavanols, polyphenols and omega-3 fatty acids help protect your brain. Diets high in these nutrients can improve memory, concentration and overall brain health. Eat these five foods regularly for their brain-boosting properties:
1. Leafy Greens
Popeye had it right, leafy greens like spinach, kale, bok choy and pak choy are a nutritional powerhouse for your overall health and contain big doses of brain-boosting vitamin K, vitamin E, carotene, and folate. If you don’t love chewing through these in their raw or steamed state, add a handful to a smoothie, wilt some into your curry for the last few minutes of cooking, or add to a chopped salad of other crunchy greens and veggies and you’ll hardly notice you’re eating something so healthy!
2. Eggs
A protein-packed snack or meal, eggs are one of the best sources of choline, which reduces inflammation and supports brain function, including memory. Regular consumption of eggs has been linked to improved cognitive performance in adults. So whip up a quiche, omelette, custard, or boil some eggs and have them on hand in the fridge for a quick snack.
3. Walnuts
Did you know that walnuts contain double the antioxidants of other nuts? They are a great source of alpha-linolenic acid, which is a plant-derived omega-3 essential fatty acid that has been shown to reduce inflammation and oxidative stress, both causes of cognitive decline including Alzheimer’s disease and dementia. Add a small handful to a salad, sprinkle over your cereal, add to your morning yoghurt with a drizzle of honey or keep them in your desk drawer as a healthy snack.
4. Salmon
Salmon is high in omega-3 fatty acids, well-known for being essential for brain development and function. And as a bonus, they’ll lower your risk of heart disease and arthritis. Quick and easy to prepare, you can quickly pan fry, oven roast or even air fry a salmon fillet in about 10 minutes and enjoy it with some salad - try a leafy green salad of shredded kale or spinach with walnuts for a brain-boosting meal.
5. Blueberries
Well–known as nutritional powerhouses, these small blue power packs increase the flow of blood and oxygen to the brain due to their vitamin C, vitamin K, manganese and phytonutrient content. Increased blood flow results in improved concentration and cognition. Blueberries are delicious in smoothies, scattered on your morning muesli, stirred through chia pudding, or baked into muffins.
