Eating more of these delicious and easy 9 brain foods can help you improve your memory and concentration, as well as boost your energy daily.
Your brain needs proper nutrition to function at its best. Just like the rest of your body, vitamins and minerals are essential for your brain to stay clear and focused. As you age, it’s not uncommon for you to notice that your memory isn’t as good or that your concentration levels are down.
When you are consuming well-balanced meals, there are studies that point to improved brain function (but more on those below 😉). There are many foods that can improve your memory and concentration which are often good on their own.
Still, if you want to make the following foods even more delicious, you can find easy and tasty recipes to take them to the next level. This will help to keep you interested in a variety of foods that have great benefits for your body.
To learn more about the different foods that can boost your brain health, keep reading 😍
Why Are Dietary Nutrients Important?
There are both short-term and long-term effects to not eating balanced meals. Your brain uses up energy on the daily. In fact, almost 20% of your calories go towards energizing your brain. In order to replenish your brain’s energy and keep it functioning, there are certain vitamins and minerals that you can consume to help improve how your brain feels.
If you aren’t consuming enough of these nutrients, you might feel that your concentration levels are faltering or that you aren’t as focused as usual. B vitamins, vitamin D, vitamin E, omega-3 fatty acids, and many more are known to have a positive impact on prolonging your brain’s health and warding off Alzheimer’s disease and other forms of cognitive impairment.
Your brain ages with you, but what you put in your body can help to keep it young. One type of food is not going to provide you with everything you need in terms of nutrients, so the best way for you to get a variety of nutrients is by eating as many of the following foods as possible.
Finding ways to incorporate these brain foods into your everyday life can set you up for a clearer future.
1. Oily, Fatty Fish
You cannot avoid putting fatty fish at the top of the “best brain foods” list. This is because it’s such a good source of omega-3 fatty acids. There are countless health benefits associated with fish like salmon, albacore tuna, trout, mackerel, herring, and sardines.
Omega-3 fatty acids help to build membranes around cells in the body, including brain cells. This helps to improve the structure of your brain cells and preserve them so they can stay strong for longer. Researchers have even found a connection between high omega-3 fatty acids (and other amino acids) and better cognition and neurotransmitter function.
Finding light meals with a bed of greens and some lemon and black pepper can make many of these fatty fish’s flavors come to life.
2. Green, Leafy Vegetables
Greens are good for you no matter how much you wanted to avoid them as a child. How did we ever dislike broccoli?
Whether you are consuming kale, spinach, collard greens, cabbage, or any other leafy green veggie, you are doing good for your cognitive health. Servings of these foods are rich in vitamin K, folate, vitamin B12, choline, lutein, and beta carotene, which all work to improve brain functions.
A wonderful aspect of these vegetables is that they can be used in many dishes for any meal of the day. Enjoy some spinach with your omelet, a kale salad for lunch, or add a cabbage slaw to your sandwiches to boost your cognitive abilities and beat brain fog.
3. Berries
Many berries contain flavonoid antioxidants which have the potential to help protect neurons from injury or damage. They also have the potential to promote memory and cognitive functioning, so eating a variety of berries daily can only help you maintain a healthy brain 🍓
They’re the perfect snack for any time of the day.
Some berries that are known for being rich in antioxidants include:
- Blueberries
- Blackberries
- Strawberries
- Mulberries
4. Walnuts (and Other Nuts, Too)
Like both fish and berries, nuts contain omega-3 fatty acids and antioxidants, making them a powerful food to consume when looking for ways to improve brain function and support your mental health.
When you consume nuts, you might notice an immediate burst of energy, which is due to their protein and nutrients. Nuts are also a rich source of vitamin E, which has been shown to help protect the body’s cells from oxidative stress.
Walnuts when consumed in higher amounts have been thought to have a surplus of these brain-boosting nutrients. If you aren’t someone who normally chooses walnuts, you might want to think twice next time you snack.
5. Oranges
Oranges are not only a nice and easy snack, but they are also loaded with tons of vitamins and minerals that improve your health. When you eat a medium-sized orange, you can almost get all of your needed daily vitamin C.
Vitamin C is linked to helping prevent cognitive decline, so ensuring that you are getting enough of it is essential.
Vitamin C is also connected to protecting against free radicals that might have otherwise caused damage to your brain cells. By being proactive and making sure you are reaching your suggested daily intake, you can help slow any signs of cognitive decline.
You’ll also feel really good after you finish off an orange because it’s a refreshing and replenishing treat. Oh, and it’s yummy, too.
6. Coffee
Love drinking coffee? You’re not alone! Coffee is loved by many to help get them energized and ready for the day—and there’s actual science to back this up.
Both caffeine and antioxidants can support brain health, which coffee contains. When you drink coffee you could experience increased alertness and find it much easier to concentrate. This also might boost your mood and make you feel more energetic throughout the day.
7. Peanuts
Peanuts are a legume that has a diverse nutritional profile making them a great food to enjoy for multiple benefits. With both protein and unsaturated fats, peanuts can help a person feel energetic and alert throughout the day.
Not only do they help you as you consume them, but the effects of the vitamins and minerals they pass on to you can promote a healthier future.
Peanuts contain something called resveratrol, a natural non-flavonoid antioxidant. Resveratrol has many protective effects, such as helping prevent the onset of neurological disorders.
8. Avocados
Avocados have unsaturated fats as well making them a great food to help protect brain health and also improve memory and concentration. Additionally, avocados have monounsaturated fats which might work to reduce blood pressure.
When you are able to reduce your blood pressure with the help of these healthy fats, you are benefiting your future health. High blood pressure has been associated with cognitive decline, so finding ways to reduce your blood pressure—especially through food—can only benefit you.
9. Dark Chocolate
We’ve saved the best for last: Dark chocolate is a food that has been researched significantly, so we’ve got a pretty good idea of its possible benefits. The cacao in dark chocolate contains flavonoids that have been shown to help encourage neuron and blood vessel growth in the exact parts of the brain that work on memory and concentration.
So, if you are craving something chocolate and sweet, skip over the milk chocolate and go straight for the darkest chocolate you can find. Then, if anyone comments on how much dark chocolate you are eating, you can confidently tell them it’s good for your health 🌱
Boost Your Brain with Thistle
These foods can be found at any of your local grocery stores, and they can often be enjoyed as an easy snack. If you’re looking to expand your flavor profiles and try new combinations of food, consider signing up with Thistle.
We deliver handmade recipes to your doorstep so that you don’t have to think twice about what to eat in a day. From breakfast to dinner, we are incorporating all of the ingredients above in delicious soups, salads, bowls, parfaits, and more.
It can be difficult to make sure you are getting all of the nutrients you need when on your own. Cooking up different meals, three times a day, every day is something they don’t warn you about when going into adulthood. It can be a lot, but Thistle makes delicious plant-forward eating easy.
Sources:
Brain Foods: The Effects Of Nutrients On Brain Function | NCBI
Omega-3 Supplements: In Depth | NCCIH
Foods Linked To Better Brain Power | Harvard Health
Flavonoids And Brain Health: Multiple Effects Underpinned By Common Mechanisms | NCBI
Vitamin E - Health Professional Fact Sheet | NIH
Resveratrol: A Miraculous Natural Compound For Diseases Treatment | NCBI
The Neuroprotective Effects Of Cocoa Flavanol And Its Influence On Cognitive Performance | NCBI
Eating more of these delicious and easy 9 brain foods can help you improve your memory and concentration, as well as boost your energy daily.
Your brain needs proper nutrition to function at its best. Just like the rest of your body, vitamins and minerals are essential for your brain to stay clear and focused. As you age, it’s not uncommon for you to notice that your memory isn’t as good or that your concentration levels are down.
When you are consuming well-balanced meals, there are studies that point to improved brain function (but more on those below 😉). There are many foods that can improve your memory and concentration which are often good on their own.
Still, if you want to make the following foods even more delicious, you can find easy and tasty recipes to take them to the next level. This will help to keep you interested in a variety of foods that have great benefits for your body.
To learn more about the different foods that can boost your brain health, keep reading 😍
Why Are Dietary Nutrients Important?
There are both short-term and long-term effects to not eating balanced meals. Your brain uses up energy on the daily. In fact, almost 20% of your calories go towards energizing your brain. In order to replenish your brain’s energy and keep it functioning, there are certain vitamins and minerals that you can consume to help improve how your brain feels.
If you aren’t consuming enough of these nutrients, you might feel that your concentration levels are faltering or that you aren’t as focused as usual. B vitamins, vitamin D, vitamin E, omega-3 fatty acids, and many more are known to have a positive impact on prolonging your brain’s health and warding off Alzheimer’s disease and other forms of cognitive impairment.
Your brain ages with you, but what you put in your body can help to keep it young. One type of food is not going to provide you with everything you need in terms of nutrients, so the best way for you to get a variety of nutrients is by eating as many of the following foods as possible.
Finding ways to incorporate these brain foods into your everyday life can set you up for a clearer future.
1. Oily, Fatty Fish
You cannot avoid putting fatty fish at the top of the “best brain foods” list. This is because it’s such a good source of omega-3 fatty acids. There are countless health benefits associated with fish like salmon, albacore tuna, trout, mackerel, herring, and sardines.
Omega-3 fatty acids help to build membranes around cells in the body, including brain cells. This helps to improve the structure of your brain cells and preserve them so they can stay strong for longer. Researchers have even found a connection between high omega-3 fatty acids (and other amino acids) and better cognition and neurotransmitter function.
Finding light meals with a bed of greens and some lemon and black pepper can make many of these fatty fish’s flavors come to life.
2. Green, Leafy Vegetables
Greens are good for you no matter how much you wanted to avoid them as a child. How did we ever dislike broccoli?
Whether you are consuming kale, spinach, collard greens, cabbage, or any other leafy green veggie, you are doing good for your cognitive health. Servings of these foods are rich in vitamin K, folate, vitamin B12, choline, lutein, and beta carotene, which all work to improve brain functions.
A wonderful aspect of these vegetables is that they can be used in many dishes for any meal of the day. Enjoy some spinach with your omelet, a kale salad for lunch, or add a cabbage slaw to your sandwiches to boost your cognitive abilities and beat brain fog.
3. Berries
Many berries contain flavonoid antioxidants which have the potential to help protect neurons from injury or damage. They also have the potential to promote memory and cognitive functioning, so eating a variety of berries daily can only help you maintain a healthy brain 🍓
They’re the perfect snack for any time of the day.
Some berries that are known for being rich in antioxidants include:
- Blueberries
- Blackberries
- Strawberries
- Mulberries
4. Walnuts (and Other Nuts, Too)
Like both fish and berries, nuts contain omega-3 fatty acids and antioxidants, making them a powerful food to consume when looking for ways to improve brain function and support your mental health.
When you consume nuts, you might notice an immediate burst of energy, which is due to their protein and nutrients. Nuts are also a rich source of vitamin E, which has been shown to help protect the body’s cells from oxidative stress.
Walnuts when consumed in higher amounts have been thought to have a surplus of these brain-boosting nutrients. If you aren’t someone who normally chooses walnuts, you might want to think twice next time you snack.
5. Oranges
Oranges are not only a nice and easy snack, but they are also loaded with tons of vitamins and minerals that improve your health. When you eat a medium-sized orange, you can almost get all of your needed daily vitamin C.
Vitamin C is linked to helping prevent cognitive decline, so ensuring that you are getting enough of it is essential.
Vitamin C is also connected to protecting against free radicals that might have otherwise caused damage to your brain cells. By being proactive and making sure you are reaching your suggested daily intake, you can help slow any signs of cognitive decline.
You’ll also feel really good after you finish off an orange because it’s a refreshing and replenishing treat. Oh, and it’s yummy, too.
6. Coffee
Love drinking coffee? You’re not alone! Coffee is loved by many to help get them energized and ready for the day—and there’s actual science to back this up.
Both caffeine and antioxidants can support brain health, which coffee contains. When you drink coffee you could experience increased alertness and find it much easier to concentrate. This also might boost your mood and make you feel more energetic throughout the day.
7. Peanuts
Peanuts are a legume that has a diverse nutritional profile making them a great food to enjoy for multiple benefits. With both protein and unsaturated fats, peanuts can help a person feel energetic and alert throughout the day.
Not only do they help you as you consume them, but the effects of the vitamins and minerals they pass on to you can promote a healthier future.
Peanuts contain something called resveratrol, a natural non-flavonoid antioxidant. Resveratrol has many protective effects, such as helping prevent the onset of neurological disorders.
8. Avocados
Avocados have unsaturated fats as well making them a great food to help protect brain health and also improve memory and concentration. Additionally, avocados have monounsaturated fats which might work to reduce blood pressure.
When you are able to reduce your blood pressure with the help of these healthy fats, you are benefiting your future health. High blood pressure has been associated with cognitive decline, so finding ways to reduce your blood pressure—especially through food—can only benefit you.
9. Dark Chocolate
We’ve saved the best for last: Dark chocolate is a food that has been researched significantly, so we’ve got a pretty good idea of its possible benefits. The cacao in dark chocolate contains flavonoids that have been shown to help encourage neuron and blood vessel growth in the exact parts of the brain that work on memory and concentration.
So, if you are craving something chocolate and sweet, skip over the milk chocolate and go straight for the darkest chocolate you can find. Then, if anyone comments on how much dark chocolate you are eating, you can confidently tell them it’s good for your health 🌱
Boost Your Brain with Thistle
These foods can be found at any of your local grocery stores, and they can often be enjoyed as an easy snack. If you’re looking to expand your flavor profiles and try new combinations of food, consider signing up with Thistle.
We deliver handmade recipes to your doorstep so that you don’t have to think twice about what to eat in a day. From breakfast to dinner, we are incorporating all of the ingredients above in delicious soups, salads, bowls, parfaits, and more.
It can be difficult to make sure you are getting all of the nutrients you need when on your own. Cooking up different meals, three times a day, every day is something they don’t warn you about when going into adulthood. It can be a lot, but Thistle makes delicious plant-forward eating easy.
Sources:
Brain Foods: The Effects Of Nutrients On Brain Function | NCBI
Omega-3 Supplements: In Depth | NCCIH
Foods Linked To Better Brain Power | Harvard Health
Flavonoids And Brain Health: Multiple Effects Underpinned By Common Mechanisms | NCBI
Vitamin E - Health Professional Fact Sheet | NIH
Resveratrol: A Miraculous Natural Compound For Diseases Treatment | NCBI
The Neuroprotective Effects Of Cocoa Flavanol And Its Influence On Cognitive Performance | NCBI
