Following a healthy and balanced diet will no doubt help you get in good physical shape. Some foods, however, not only boost brainpower but also enable focused and clear thinking.
Jessica Crandall, a spokesperson for the Academy of Nutrition and Dietetics, said that carbohydrates are excellent fuel sources for the brain, according to Refinery29. Foods laden with carbohydrates will energize the brain and boost its function, which usually downgrades when people follow extreme or low-carb diets.
Some examples of healthy carbs are sweet potatoes, legumes, milk and dairy products such as yogurt and cottage cheese, fruits, potatoes, and whole grain pasta and bread, the Food Network listed. Oats and their adequate magnesium content can also improve brain function, Crandall added.
Fatty and oily fish like mackerel is a good brain food as well. Mackerel, trout, salmon, herring, sardines, kippers, and pilchards have high omega-3 content that not just improves brain function, but also lowers the body's inflammation and energizes the body. These fishes boost brain, heart, and joint functions, BBC Good Food detailed.
Another omega-3 source and brain foods are linseeds (flaxseeds) and chia seeds. The latter carries fiber and protein that help in the body's digestion process, according to Authority Nutrition. Linseed, on the other hand, protects against cancer and lowers the body's cholesterol level aside from providing omega-3 content, as per Medical News Today.
Blueberries are efficient in improving or delaying short-term memory loss, a study from Tufts University stated. Tomatoes, meanwhile, contain the antioxidant lycopene, which helps prevent cell damage that occurs when dementia or Alzheimer's disease develops. Foods with vitamin C such as blackcurrants, broccoli, citrus fruits, and red peppers also protect against age-related brain degeneration.
Leafy green vegetables such as spinach contain big amounts of potassium, which helps regulate blood flow to the brain. And don't forget water; Crandall said staying hydrated by drinking enough water every day clears the mind.
Aside from eating healthy food, Crandall said people should also follow a balanced lifestyle that involves ample amounts of exercise and sleep. Aerobic exercise that gets your heart and sweat glands pumping is the most helpful form of exercise because it can strengthen the function of the hippocampus, a part of the brain that is responsible for verbal memory and learning, Harvard Health Publications reported.
It's also important for the mind to relax every once in a while. This can be done by breathing deep regularly, taking walks in nature, or doing yoga, Health.com suggested.
