How To Boost Your Brainpower Using Food

We choose the foods we eat for a wide variety of reasons, but how often do you think about how food choices impact your brain functions? The link between nutrition and brain health is being talked about more and more, and the science is incredible to prove the the impact food choices have on the brain.

Let’s start with a fun fact, shall we? Did you know that your brain uses 20% of the calories you consume to function, however it only accounts for approximately 2% of your body weight? Think about that, 20% of your nutrition is devoted to powering your brain! I hope this trivia will encourage you to explore how you can make smart food choices to help your brain function at its best, today, and most importantly in the future.

Below I’ll share the top foods to incorporate into your diet to optimize your brain health. Here’s the run down!

Whole-grains:

• Your brain needs energy to function, and whole-grains can help improve your concentration and focus. Remember, look for whole-grains, as opposed to processed and refined grains. For example rolled oats instead of quick cooking oats. When possible ‘brown’ whole-grains are best, so opt for brown rice over white rice.

  Oily Fish:

• Essential fatty acids (EFA’s) are critical to promoting healthy brain function, but our body’s cannot produce EFA’s, it must be consumed through food. Salmon, trout and sardines are wonderful options to provide your body with healthy fats and promote optimal brain function. Extra bonus’ include reducing the risk of dementia, helping manage stress and boosting serotonin, which is the “happy” brain chemical. Vegetarian & vegan options for EFA’s include pumpkin seeds, chia, walnuts and flaxseed.

  Blueberries:

• Did you know that blueberries are suggested to help boost your short term memory and improve or delay memory loss?

  Eggs:

• B vitamins are crucial to helping delay brain shrinkage. Eggs are rich in B vitamins, specifically B12.

  Pumpkin seeds:

• These are a wonderful source of zinc. Incorporate pumpkin seeds to help enhance your memory and boost your serotonin. Adding these to your homemade granola or trail mix is an easy way to sneak them in.

  Tomatoes:

• The powerful antioxidants found in tomatoes are believed to protect against the development of Alzheimer’s disease. Cooking tip, if you cook tomatoes with a bit of olive oil it can help optimize the absorption in to your body.

  Broccoli:

• Vitamin K helps to improve brainpower and keep our minds sharp. Broccoli is rich in vitamin K.

  Sage:

• This can be used as a traditional herb or as an essential oil. Sage is believed to improve memory and concentration.

  Nuts:

• Have you ever thought about how walnuts look like tiny brains? They do! And for a reason, nuts protect our overall healthy brain function.

I hope this helps you understand the impact of food choices on your overall brain health and functioning. Start small with simple swaps to your everyday food choices. Remember, one small change can have a ripple effect and truly shift your health for the better. I’ll close with an example. How about an easy mid-afternoon snack? Try grabbing a handful of blueberries, nuts and pumpkin seeds. This is satisfying, a little sweet and gives a good dose of healthy fats. Get creative, that’s the fun part!

If this left you curious to learn more, check out Top 6 Ways to Keep Your Brain Young. It provides tactical tips for keeping your brain young by focusing on all areas of your life, not just what you put on your plate!

Comment below and let me know which ideas you are excited to incorporate more in your diet! Or better yet, share a brain fun fact with me!