Scientists and brain researchers have known that the foods that we allow our body to digest have a direct effect on how well our brain functions and performs. The foods in which we eat can have a huge affect on our mood, energy levels, and even on our brains’ neurotransmitter levels (i.e. serotonin, norepinephrine, and dopamine). The focus of this article is to help you learn and fully understand how certain nutrients found in certain types of foods can have a direct effect on the functioning ability of your brain.

Certain foods have the ability to improve things like: our intelligence levels, memory tasks, ability to focus, and overall cognition. The 7 “brain foods” listed below are considered “good brain foods” [as opposed to "bad brain foods"]. Eating these foods consistently along with a balanced diet should allow you to boost the mental processing speed of your brain. If you consistently eat healthy “good brain foods,” you can even slow the aging process: in both your body and brain.

Below, I’ve compiled a list of “7 Brain Foods For Optimal Brain Health”:

1. Almonds

Though almonds don’t appear very powerful from their exterior, their insides contain powerful nutrients that will ultimately boost your brain power. Almonds have also been known to slow aging and stabilize irritable moods. As small as they are, almonds have so much to offer for the health of your brain, that it is wise to add them to your diet as frequently as possible.

Almonds contain a vital chemical named phenylalanine - which works to enhance our cognitive processing (i.e. thoughts, memory, planning) and is shown to promote healthy brain functioning. Phenylalanine passes easily though our brain-blood barrier, which aids in our brain’s natural production of the neurotransmitter dopamine.

Almonds also contain the nutrients L-carnitine and Riboflavin - both of which are healthy for our brain. The amount of L-carnitine that is found in almonds is even significant enough to help improve our memories. If you enjoy almonds, adding a few handfuls to your day could prove to be a delicious treat that helps your brain!

2. Blueberries

Blueberries are one of the single healthiest foods for your brain. Eating blueberries helps boost the power of neuron communication, efficiency of overall electrical activity in the brain, and even help prevent brain aging. One study showed that rats who were fed blueberries were able to produce new brain cells [i.e. neurogenesis]. In another, fairly recent study, subjects that ate one cup of blueberries on a daily basis for over 2 weeks had an increased hippocampus cell birth rate [i.e. new brain cells were being created in the hippocampus region of the brain - responsible for memory processing].

In another study, students who ate blueberries even scored higher on classroom tests than subjects who opted out of adding blueberries to their diets. Ellagic acid, a phytochemical found in blueberries, has been linked to the prevention of cellular damage in the brain. Eating blueberries is also understood to prevent oxidative stress in the brain and prevent damage caused by “free radicals.” Not only that, but they have also been linked to preventing the development of Alzheimer’s disease and Dementia.

After researching “good brain foods,” I personally think that blueberries [along with fish] rank number one due to their ability to create a state of neurogenesis a.k.a. the production of new brain cells in our brain’s hippocampus region. Get yourself to the store and buy some blueberries now if you aren’t already fully stocked!

3. Green tea

Ahh, on to the magical drink: Green tea. Green tea is a phenomenal drink to help boost your brain. It contains compounds [such as catechines] that have been linked to memory improvements, improvement in concentration, and it gives the brain an energy booster when fatigued. A positive, well-balanced mood is a well-known side-effect in result of drinking Green tea.

It has been linked to improvements in mood disorders and has been shown to improve signaling strength in brain circuits. Green tea also contains polyphenols - healthy antioxidants that allow us to produce healthy amounts of the neurotransmitter dopamine. Dopamine is a neurotranmitter that is associated with: advanced thought, communication, planning, thinking, and pleasure. Boosting your overall amount via drinking Green tea would be of great benefit to anyone!

A great idea would be to ditch your daily coffee routine and drink Green tea instead! You’ll feel less stressed out, just as energized, and ready to conquer the day with peace of mind and clarity of thought. The polyphenols [healthy antioxidants] that Green tea provides have been linked to reduced risk of developing both heart disease and cancer.

4. Eggs

Contrary to popular belief, people can eat eggs without having any adverse effects on the incidence of cardiovascular disease, according to an extensive study from the Harvard School of Public Health. Eggs contain the vital nutrient “cholin” - which plays a large role in effectively allowing us to process memory and improve our brain’s overall motor functioning. University of North Carolina researcher Steven Zeisel discovered that brains’ of babies whose mothers were given cholin supplements showed “increased memory capacity and functioning.”

For around only 70 calories, eggs are one of the most highly-nutritious foods to include in your diet. Healthy minerals, vitamins, and proteins are packed-full in eggs. Groups of researchers have even found that choline can increase the size of our brain’s neurons [brain cells]. Increasing their size allows them to strongly and more precisely fire electrical signals for quicker brain communication.

Zeaxanthin and lutein, which are two antioxidants found in the yolk of eggs, have even been linked to a reduced risk of developing macular degeneration, cataracts, and other optical problems that have long been associated with the aging process. If you’re the type of person who enjoys eating eggs for breakfast, you’ll also be lucky to receive the brain boosting side-effects.

5. Walnuts

Walnuts contain helpful antioxidants that walnuts contain include: vitamin B6 and vitamin E. Both of these vitamins revitalize your nervous system, which in turn, actually refreshes your brain. Omega-3 fatty acids [alpha-linoleic acids], which work wonders for boosting brain functioning and power. The omega-3 fatty acids strengthen brain cell membranes, and are a necessary fat that our brain needs in order to make us smarter.

You may not have known, but over half of our brain is comprised of structural fat - mostly Omega-3 fatty acid [which can be found in: flaxseed, walnuts, and fish]. Our brain’s cell membranes become much more flexible and are able to remove unhealthy “chemical waste” when we feed them Omega-3 fatty acids. Omega-3’s aren’t found in most foods, which is why the act of eating walnuts is such a phenomenal way to get a healthy amount. [I personally take fish oil capsules to fulfill my personal requirements].

Walnuts have also been linked to helping the regulation process of the neurotransmitter: serotonin. Having a healthy amount of serotonin has been linked to having a happier, more positive mood and healthy appetite. Disorders like: anxiety, depression, insomnia, anger, panic disorder, and obsessive compulsive disorder are all linked to [usually low] amounts of serotonin. Eating walnuts, may be just the extra boost you need for regulating serotonin and reducing symptoms of mood disorders.

Walnuts can also ward off unfocused [A.D.D.-type] thinking and allow us to think clearly with a more positive outlook on life. One last thing about walnuts… Take a close look at the outside of a walnut: it looks similar to the anatomy of the human brain! Walnuts appear as if they’re 2 hemispheres of our brain mashed up next to each other.

6. Dark Chocolate

It’s definitely difficult to fathom that something as tasty as chocolate can actually be good for your brain health. Though it may be difficult for some of us to believe, there is scientifically-proven evidence showing that dark chocolate can be extremely good for the health of our body and brain when eaten in healthy amounts.

What separates dark chocolate from other types of chocolate is the amount of antioxidants that are packed within it. Dark chocolate actually improves our focus levels via its production of healthy endorphins. It also contains mood-brightening stimulants. The one thing that it also contains that separates it from the pack is flavannols. Dark chocolate’s high amount of overall flavanols boost blood flow to the brain and improve our cognition.

For all the dark chocolate haters: I haven’t yet found strong evidence that regular, milk-chocolate is able to improve brain power and functioning - sorry. But for all of the wonderful individuals that enjoy eating dark-chocolate in moderation ['too much' is unhealthy] are actually improving the health of their body - and most importantly - the health of their brains’!

7. Spinach

Have you been aware of the fact that heart disease is a strong indicator of memory decline? Anyways, a brain food that is able to prevent both heart disease and memory decline is spinach. Spinach is a great food that allows your body to keep high-levels of folic acid, which help prevent heart disease by reducing the amount of the ammino acid: homocysteine.

When homocysteine is found in high levels throughout the body, it has been linked to worsening of memory, Alzheimer’s disease, and even heart attacks. The key is to lower the amount of this [potentially unhealthy] ammino acid lurking inside your body. Eating spinach is a phenomenal way to accomplish this. Spinach also contains tons of healthy vitamins and nutrients such as: vitamin K [helps aid "blood clotting"] and magnesium.

Spinach also helps to control and balance the overall amount of water in your body. It can even help eliminate bloating and slow down effects of age-related brain decline. It helps prevent oxidative stress and regulates “free radicals” which can potentially kill brain cells. Many scientific researchers believe that having a diet which is rich in spinach can improve memory and learning skills.

So next time you are debating in your mind as to whether or not you should eat spinach - ask yourself what Popeye would do. Be like Popeye and eat it up. Instead of picturing your muscles getting stronger, picture your brain getting stronger and more powerful! The more that you’re able to include spinach in your diet, the better.

Final thoughts:

The brain really needs to have a good, healthy diet in order to ensure peak performance and health. Providing it with healthy vitamins and nutrients via our diet [foods we eat], will increase its power, prevent aging, allow us to focus, and reap the major benefits associated with having a healthy brain. After reading this article, it should be absolutely zero surprise that every meal you eat affects your: thought process, mood, behavior, and overall intelligence. After all, if it was possible to eat your way to brilliance, wouldn’t you take the opportunity?

For more in-depth information on brain foods, see the article: 5 Supercharged Brain Foods.

Popularity: 2% [?]