If you suffer from brain fog or forgetfulness, and you struggle to concentrate, you may be interested to know there are certain foods with an affinity for the brain. By including these in your daily diet, you could notice a significant improvement when it comes to your brainpower, focus and memory.
Read on for our top five brain foods to help you stay sharp.
1. Oily fish
Eating two portions a week of oily fish such as sardines, mackerel, anchovies, salmon and herring can increase your levels of EPA and DHA. Fish oils increase the blood supply to the brain, improve cognition and learning capabilities, reduce oxidative stress, and are crucial for normal brain function and development.
So, taking fish oils is particularly beneficial as we age, more so if you are experiencing any mild memory or cognitive issues.
2. Green Tea
Research suggests the combination of caffeine and L-theanine in this ancient brew can increase our alertness, attention span, and performance. As well as facilitating sleep, which is essential for optimal brain function, L-theanine can also help you to relax but stay focused during the day. This amino acid has neuroprotective effects, improves mood, and reduces oxidative stress in the brain. It may also help to protect against progressive mental decline and even diseases such as Alzheimer’s. So harness your brainpower by drinking a few cups of green tea every day.
3. Probiotic Foods
There is a distinct gut-brain connection, with the digestive system often being referred to as the second brain. The right balance of probiotic bacteria is essential for a healthy GI tract, and studies have shown that poor gut health leads to conditions such as depression and anxiety. Consequently, a healthy gut means reduced stress hormones, improving memory and learning capacity.
You could also consider taking a gold standard probiotic as research has proved that 12 weeks supplementation positively affects cognitive function. Progurt Probiotic sachets are unique, innovative and world-class, containing human probiotic isolates (strains found in the human gut from birth). These are intrinsic to the very fabric of your being and work intuitively to keep your gut healthy and happy.
These delicious little fruit bombs are brimming with antioxidants including anthocyanins. They also contain phytochemicals with a beneficial effect on memory and learning. In research, blueberry extract showed the ability to reduce toxicity and oxidative stress in the brain, protecting against neurodegeneration as we age.
Blueberries also increase glutathione production, a powerful antioxidant that is crucial for preserving memory and cognitive function.
Eggs are an excellent source of the essential nutrient choline which can enhance memory, mood and cognitive performance. In research, choline reduced white-matter hyperintensity in the brain, protecting against mental impairment and dementia.
Eggs also contain B-vitamins which help to keep your brain on its toes. Low levels of vitamins B12, folate, and B6 are related to depression, which can affect memory and concentration. So boosting your intake of these by eating eggs and other B-vitamin rich foods is a good idea.
Written by Rebecca Rychlik-Cunning, Nutritionist for Water for Health (www.water-for-health.com)