We meditate and practice stress relieving techniques for better mental health. Yet, research shows that there’s another way to improve our cognitive capabilities. With brain boosting foods, we can eat our way to better mental health.
Currently, there are 35.6 million people around the world living with dementia. According to the United Nations World Health Organization, the number of people with dementia is said to increase to 65.7 million by 2030. This predicted spike has caused increase interest in preventative techniques to keep our brains healthy.
20 Foods That Increase Your Brain Power
Looking to take delicious, preventative steps? Consider these brain boosting foods; they’ll increase your brain power.
Anti-oxidants (Polyphenols)
These natural compounds are found in plants. Studies show that as we age there’s a definite decline in our cognitive performance. However, experts say that polyphenols reverse the damage, improving brain function. If you want to polyphenol foods in your diet consider:
- Blackberries
- Dark chocolate
- Eggplant
- Strawberries
Anti-oxidants (Vitamin C and Vitamin E)
We have to be wary of free radicals, molecules that damage our cells and age our bodies (especially our brains). Antioxidants like vitamin C and vitamin E are brain vitamins. They protect these cells. To add vitamin C to your diet consider:
- Broccoli
- Kiwi
- Oranges
- Red bell peppers
And for vitamin E, consider:
- Almonds
- Butternut squash
- Spinach
- Sunflower seeds
Folate/ Folic acid
These forms of vitamin B help our body build cells. According to aging research high levels of homocysteine (an amino acid found in blood) can cause dementia by harming blood flow. Fortunately, folate and folic acid can reduce these levels. To reap these benefits consider adding the following to your diet:
- Asparagus
- Avocados
- Okra
- Romaine lettuce
Omega-3 Fatty Acids
The research is still relatively new, but according to studies, like the one conducted by UCLA researchers, not having enough omega-3 fatty acids in your diet (especially DHA and EPA) can age your brain and damage your memory capacity. Looking for power foods for the brain? Consider adding omega-3 enriched foods to your diets like:
- Mackerel
- Salmon
- Trout
- Tuna
Bonus: Water. Three-quarters of our brains are made up of water. By drinking more water (or eating foods with high water content) we can ensure that our brains will continue to process information efficiently.