Top ten brain foods

If we’re ever going to launch a successful HRAA pub quiz team, here’s a few suggestions for top tucker training.

10. Oysters

If you’re a seafood kind of person then you’re going to like this list. Experiments have shown that oysters are great for your brain, no matter what your age. Because they’re rich in zinc as well as iron, eating this under-the-sea-delight will help to keep your mind sharp and increase your ability to recall information easily.

Zinc and iron have been linked to the brain’s ability to stay focused and remember information. A lack of zinc and iron can result in memory lapses, poor concentration, and of course other ailments throughout the body.

9. Whole grains

If you’ve ever tried to lose weight you know just how healthy whole grains are for your body… but they’re also great for your brain. Whole wheat, bran, and wheat germ have high contents of folate, as do brown rice, oatmeal, whole-grain breads, barley, and others. All of these foods work to increase blood flow to the brain which means a higher quality and quantity of brain function.

These whole grain foods also contain a lot of vitamin B6, which is full of thiamine. Thiamine is great for anyone trying to improve their memory. Scientific research has shown that memory loss increases by the time you reach your late 60’s or early 70’s, so whole grains are especially good for you as you get older.

8. Tea

Forget coffee in the morning, try a cup of tea! Freshly brewed green or black tea is extremely beneficial to your brain because it’s full of catechins. Have you ever had a day where you just feel drained, tired and just too bushed to think? It may be because you’re lacking catechins in your brain.

Catechins are great for keeping your mind sharp, fresh, and functioning properly. Not only do they keep your brain working right, they also allow it to relax and help fight against mental fatigue. While green tea is much more potent than black tea, both are extremely good for you. Tea is definitely a great thing to drink early in the morning to ensure you’re starting your brain off right.

7. Eggs

As we get older our brains begin to shrink, but we can fight against this natural process by eating eggs. They’re full of vitamin B12 which helps to fight against brain shrinkage, as well as essential fatty acids.

The yolk, though very high in cholesterol, is also high in choline, a very important building block of brain cells. Choline can help improve memory. Whilst eating too many eggs can be bad for your health, eating 1-2 egg products a day can be great for your brain.

6. Curry

This food is a great way to spice up your brain and keep it fresh. Curcumin is a main ingredient in curry powder and is full of antioxidants that help fight against brain aging and maintain cognitive function as you get older. These antioxidants also fight against free radical damage that can occur within the body generally as well as the brain.  Free radicals can cause inflammation and other ailments within the body. Not only is curry good for your brain, it also may fight against diabetes and heart disease.

Too hot for you to handle? You don’t have to have curry for lunch and dinner each day; the smallest amount of curry once a month can be highly beneficial for your brain.

5. Berries

Blueberries are known for their role in improving motor skills as well as your overall learning capacity. They’re reputedly the best berry for your brain and you may notice the plethora of products using blueberries. But most berries, including blackberries, raspberries and others are full of antioxidants that are great for boosting the brain.

You can help reverse the effects of aging on the brain by eating these berries once a day. Berries are sometimes referred to as “super-fruits” because most of them contain fisetin and flavenoid, which are great for improving your memory and allowing you to easily recall past events.

4. Nuts and seeds

Looking for a snack that has everything in it that’s good for the brain? Look no further than nuts and seeds. All types of nuts are included… peanuts, hazelnuts, cashews, almonds, walnuts, pecans, pumpkin seeds, sunflower seeds and any other type of nut or seed you can think of.

Full of Omega-3 and Omega-6 fatty acids as well as folate, vitamin E, and vitamin B6, all these nutrients allow you to think more clearly. They also help you think more positively because Omega-3 and Omega-6 fatty acids work as natural antidepressants. Some seeds and nuts are also full of thiamine and magnesium which are great for memory, cognitive function and brain nourishment.

3. Fish

Eating fish is greatly beneficial to your health, especially that of your brain. Full of Omega-3, this particularly helps with brain function because it coats the neurons that at times have a fatty acid layer that becomes stiff due to a high content cholesterol and saturated fat in the body. Omega-3s will coat the neurons with good fat, allowing them to move easily throughout the brain. Omega-3s also provides more oxygen to the brain, as well as helping you retain new information while still remembering old information. The best fish to eat for brain health are salmon, tuna, and herring.

2. Chocolate

Doesn’t this list just get better and better?

The main ingredient in chocolate is cocoa, said to be very nutritious for the brain. Scientists have proven that the antioxidant content found in just two or three tablespoons of cocoa powder is much stronger than those found in other foods such as green tea or red wine. The main antioxidant, flavonols, is said to help increase blood flow to the brain. While normal milk chocolate lacks flavonols, you’ll find plenty of it in dark chocolate.

1. Leafy green vegetables

Yes, you just knew where this list was going, didn’t you?

Leafy green vegetables such as cabbage, kale, spinach, and others, while not very well-liked by kids are excellent for the brain of children and adults alike. They’re a great help for remembering old information and process it like you just learned it yesterday. This is because these foods are often full of vitamin B6, B12, and folate, which are great compounds needed within the brain to break down homocystein levels, which can lead to forgetfulness.

These vegetables are often very high in iron content, a lack of which can slow down our cognitive activity. So when mother always urged you to eat your spinach, now you know why.