As the universities are getting ready for freshers week, so too are the students for their first term back to studying, and after the crazy activities of Fresher’s fortnight, they have to start using the old grey cells. So here are my tips for the top 10 brain foods to be on everyone’s list to get the top grades.
List of Top 10 Brain Foods
Yes, it’s that time of year; the scholars are back to school and need to buckle down to some good work. If you need to keep the brain sharp then here are 10 highly effective brain foods that improve memory, mood, concentration, and overall clarity of mind. So eat up.
Blueberries serve a wide range of functions for improving mental function. Most notably, regular blueberry consumption has been shown to improve memory function. Furthermore, blueberries are rich in antioxidants, helping to prevent free radical damage. Do you still need some more to convince you? Research has found that blueberries can also reverse age related declines in motor function, balance, and coordination.
2. Salmon—Rich in Omega-3 fatty acids
Salmon helps your brain develop tissue to increase your brain power. Furthermore, salmon also plays a key role in fighting Alzheimer’s and other age-related cognitive disorders.
Linseeds are packed with ALA- a healthy fat that aids the cerebral cortex in functioning better. This is the portion of the brain responsible for processing sensory information. Keeping it sharp is vital.
Regular coffee drinking has been shown to reduce the risk of Alzheimer’s, Dementia, and other mental disorders. That’s because caffeine is good for the brain (in moderation), and it contains antioxidants. The important thing to note is you shouldn’t add in all the other junk to your coffee (I’m talking about the ridiculous Starbucks /café Nero type of drinks crammed with sweeteners and fatty products).
5. Mixed Nuts
Peanuts, walnuts, pecans, and other nuts contain properties that help with everything from fighting insomnia to promoting mental clarity and strong memory. Walnuts are rich in Omega-3 fatty acids while almonds contain natural mood-enhancing neurotransmitters.
Don’t let the avocado’s fat content fool you. It’s a healthy fat that promotes blood flow, keeping your mind functioning at its peak. That’s not all: Avocados have also been shown to reduce blood pressure – whilst that might not worry you at a tender age its function is still relevant, it absorbs stress which might be highly relevant at this stage.
Egg yolks are rich in choline, an essential nutrient for improving memory function. Did you know that 6 grams of protein hide out in each egg? One egg also contains 5 grams of fat, but the kind of fat your body wants, it prevents ageing and aids the brain to function. Often people avoid eating eggs because they assume egg consumption will send their cholesterol levels through the roof. Fortunately, that’s not necessarily true. 2 eggs per day will keep your nutrient level where it should be, allowing you to reap the benefits.
8. Whole grains
from oatmeal to whole grain bread, whole grains are excellent brain foods as they improve circulation and contain essential fiber, vitamins, and even some Omega-3. Just make your sandwiches from whole grain bread to enjoy the benefits.
For me, this is the yummiest brain food of all. Dark chocolate (85% cocoa solid Green and black) is antioxidant-rich, and it also improves focus and concentration. Milk chocolate, on the other hand, improves memory and reaction time.
Broccoli has been shown to improve memory function as well as slow the aging process. This means a broccoli-rich diet will keep you young and sharp.
Written by Kumud Gandhi – writer & broadcaster, and founder of The Cooking Academy cookery school.
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.