We know that our diets play a significant role in our overall health and wellbeing, but did you know that there is also a powerful link that exists between the food we eat and our brain health?
Recent research in the last decade has shed light on the incredible benefits of certain foods that are rich in plant phytochemicals on aspects of brain function, for example sharpness, mood, memory and critical thinking.
Because oxidative stress and low-grade inflammation are major risk factors for cognitive decline, nutrient-dense, brain-supporting plant compounds play an important role in helping to supercharge our brain function and rewire it into high performance mode. Eating a diet rich in nourishing brain foods also helps to eliminate brain fog, protect against brain diseases and balance out neurotransmitters (which influences other parts of our health as well).
So if you’re looking for a mood-boost, better focus, or a little extra sharpness, try reaching for these snacks instead…
Blueberries and other berries like strawberries, raspberries and goji berries are jam-packed with protective antioxidants and flavonoids. A 2010 randomized, double-blinded placebo-controlled trial found that when older adults consumed 1 cup of blueberries per day they experienced significant improvements in certain aspects of cognition, for example long-term memory. A few years later, a study found cognitive performance improvements across all measures in children, even just a few hours after consuming a blueberry meal.
Walnuts are bursting with ALA, the omega 3 fatty acid and super-antioxidant that works to scavenge free-radicals and repair and protect cell membranes in the brain. A study among college students in 2011 revealed that regular consumption of walnuts had a significant improvement on inference capacity, or critical thinking.
Grapes are an amazing source of vitamins K and C (important nutrients for tissue health), resveratrol (a powerful anti-inflammatory plant compound) and antioxidants. In fact, the majority of antioxidants in grapes are actually found in the skin and seeds of the grape. Research has found that the consumption of grapes can influence performance across a wide range of tasks, in particular quicker response times.
Cruciferous vegetables (cabbage, broccoli, cauliflower, Brussel sprouts)
A small bowl of green veggies may not be the most sought-after snack, but benefits to brain performance could definitely be worth it…According to one recent study, consumers of cruciferous vegetables were found to perform better in several cognitive tests than non-consumers. Cruciferous veggies as well as other dark green leafy vegetables are natural superstars in the nutrition department because they’re literally bursting with healthy nutrients and vitamins. In fact, ½ a cup of kale has 50 times more lutein than an egg (lutein is a naturally occurring carotenoid that has been found to have an incredibly powerful role in neutralizing free radicals, reducing oxidative stress and lowering inflammation). Whenever we get the chance, we pack our meals with some brain-boosting green veggies, making them the perfect work lunch to support your brain for a productive and supercharged work afternoon J