Owing to the Covid-19 pandemic, persistent lockdowns and work from home, a lot of people are experiencing mental exhaustion; popularly known as brain fog or burnout. If you are also feeling stressed, devoid of motivation or have a lack of mental clarity, then in this article we are going to tell you about 10 foods that can help you boost your brain productivity naturally.
Although you can take various natural health supplements to improve your brain function, you must not neglect the role of certain healthy foods for your mental wellbeing. If you include the below-mentioned foods in your diet, you will observe improved focus, lowered mood fluctuations and an overall happier outlook towards life.
10 Foods that Boost Brain Power
Omega-3 fatty acids act as a super booster for the brain. Our body is unable to produce certain amino acids and essential fatty acids (EFAs), which is why we must obtain them from the food we eat. According to a 2017 study, it is found that people having high omega-3 levels, actually have much-increased blood in their brain than the rest. Scientists have also discovered an intrinsic connection between thought power and omega acids. Omega-3 fatty acids improve your perception and cognition, thus helping you concentrate and focus a lot more than before. They also help build membranes around brain cells and improve the structure of neurons.
Oily fish have Omega-3s as EPA and DHA. Oily fish such as salmon, trout, sardines, tuna and mackerels are a good source of Omega-3s. If you’re a vegetarian, you can substitute oily fish for soybeans, flax seeds, chia seeds and nuts that are also excellent sources of Omega-3.
Dark Chocolates contain a much higher portion of cacao than other milk chocolates. Cacao contains flavonoids, which is a type of antioxidant preventing or delaying cell damage in the brain.
There have been several medical studies to prove the importance of flavonoids for the brain. They stimulate the growth of neurons and blood vessels in the hippocampus region of the brain. The hippocampus plays an important role in the learning and memory capabilities of a person. So, if you experience brain fog and are not able to retain things properly, you must consider adding dark chocolate to your diet. And the best part is, unlike other chocolates, it doesn’t affect your health goals.
Tomatoes are a powerhouse of Lycopene which is a powerful antioxidant. Besides tomatoes, you can also consume Lycopene in the form of a health supplement. This antioxidant prevents nerve and tissue damage in the brain and also reduces the chances of developing Alzheimer’s. You can start by consuming tomatoes roasted in a little olive oil to enhance your body’s absorption of Lycopene. Other rich sources of Lycopene are watermelons, papaya and pink grapefruit.
Similar to dark chocolate, berries contain flavonoids that promote memory and retention. Eating berries such as strawberries, blackberries, and mulberries can reduce inflammation and oxidative stress. A 2014 study has shown that berries improve communication between brain cells. And, prevent brain cells from damage from harmful free radicals. So, if you are looking for a way to instantly feel fresh and rejuvenated, especially in the morning, try including a berry smoothie in your diet.
Eggs are popularly known as brain food and are believed to make you smarter. They contain essential B vitamins like B6, B12 and B9 (folic acid) and are said to reduce levels of homocysteine in the blood, which is held responsible for Alzheimer’s and cognitive decline. Egg yolk is rich in choline, a compound that boosts the chemical necessary for memory boost. And there is so much you can make with eggs. They are so easy to cook and you can make a lot of different egg dishes. This way, eating eggs will never get monotonous.
Pumpkin seeds are rich in zinc, which acts as a mood lifter and enhances memory. They also act as great stress busters. Pumpkin seeds contain tryptophan, the amino acid, which is responsible for the secretion of serotonin in the body- the mood lifter.
Pumpkin seeds do help in weight loss as well. Many people eat them as a healthy snack. You can also make a trail mix containing different seeds and nuts including pumpkin seeds, at home and eat a handful of it every day to keep your brain energised.
Broccoli is the treasure trove of Vitamin K, which improves brain power to the fullest. It also breaks down neurotransmitters such as acetylcholine, which is essential for your brain to perform smoothly. Although broccoli is one of the healthiest foods, a lot of people do not like consuming it. Well, there are other options to choose from as well like cauliflower, kale, brussels sprouts and cabbage. But neglecting broccoli altogether from your diet may not be a smart idea for an effective brain function.
According to the American Journal of Epidemiology, nuts are a great source of Vitamin E, which prevents cognitive diseases, especially in the elders. Walnuts and almonds are the top most beneficial nuts for brain health. You can start consuming 5-6 soaked almonds and walnuts first thing in the morning to experience some significant brain productivity.
Coffee, as we all know, keeps us awake and improves focus. The caffeine present in coffee blocks the pathway of adenosine, which is responsible for making a person sleepy. Coffee also increases brain capacity and one can process information much sooner. It is also a good source of antioxidants but consuming too much coffee can do more harm than good. It may make you feel more alert and energetic but overconsumption can cause insomnia, restlessness, nausea and dehydration. So, make sure that you keep a check on your caffeine consumption.
Soybeans and other soy products are rich in polyphenols, an antioxidant that prevents dementia. They also contain certain other chemicals like daidzein and genistein, which offer a great range of health benefits to the body. Soybeans can be included in the diet if you are looking for ways to improve learning and memory.
Besides these highly nutritious foods, make sure that you also engage in physical activities to experience a renewed brain productivity. One of the best productivity tips to boost brain power is to do aerobic exercises such as swimming, cycling, running, and dancing. By doing such exercises every day, your blood flow increases and your brain is exposed to more oxygen. A great boost of oxygen ensures a reduced feeling of tiredness and gives your brain a much-needed boost of energy.