You surely are what you eat, and YES, your diet can make you smarter! Research shows that what you eat is one of the most powerful influences on everyday brain skills.
The following foods keep brain cells healthy:
1// Fatty fish
Seafood like salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind.
Eat it: At least twice a week
2// Leafy green vegetables
broccoli, cauliflower, cabbage, kale, bok choy, and brussels sprouts are filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors.
While all antioxidants (from a variety of plants) are good for your brain, these cruciferous veggies are especially effective.
Eat it: Daily, as part of a well-rounded mix of other colorful veggies.
3// Avocado, Oils, Nuts, and Seeds
They all contain another important antioxidant: vitamin E.
Eat it: Frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds.
Sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, onions, tea, and beer.
Eat it: Frequently, as part of a healthy total calorie intake. Up to half an ounce daily has also been shown to lower blood pressure.
Go for Thai or Indian takeout; these cuisines often use the potent spice known to fight inflammation. Studies have shown that curry’s active ingredient, curcumin, actually clears away Alzheimer’s-causing proteins in the brain.
Eat it: As an ingredient in pasta sauces, salad dressings, or meat marinades.
Research indicates these antioxidant powerhouses may protect your brain, although the mechanism isn’t fully understood. Some scientists think they help to build healthy connections between brain cells.
Eat them: Daily, added to yogurt, oatmeal, or cereal for breakfast or an afternoon snack.
7// Whole grains
Fiber-rich oatmeal, oat bran, brown rice, and so on help stabilize blood glucose (sugar) levels. Your body digests these simple sugars quickly, so you have a sudden energy spike. Since glucose is the brain’s main source of fuel, it’s important to keep levels steady
Eat them: Daily, aiming for 25 grams of fiber; fruits, vegetables, and beans are other good sources.
Every cell in your body needs water to thrive, and your brain cells are no exception; in fact, about three-quarters of your brain is water.
Drink it: Throughout the day; aim to sip 6 to 8 glasses total.
Caffeine is a substance wherein the dose makes the poison: In excess, it can cause brain fog, but in moderate amounts, caffeine can improve attention span, reaction time, and other brain skills.
Drink it: Daily, limiting caffeine intake to 300 to 400 mg; an 8-ounce cup of coffee has around 100 mg.