Top 8 Foods That Boost Brainpower

Test season has arrived: from SATs to college finals, tests can take their toll on the body and mind. While it’s always important to nourish and sustain your body with wholesome foods, it’s equally important to consider dietary changes that will promote brain health. Here are ten foods to boost your brainpower.

1. Walnuts

Nature gives us a clue about foods that are beneficial to certain body parts, and the walnut is no exception. A walnut, with its right and left hemispheres and wrinkles on its surface, resembles the

brain. Walnuts are a plant-based source of antioxidants and healthy omega-3 fats. Omega-3 fats play a crucial role in brain function, growth, and development, while antioxidants combat free radicals, which otherwise trigger diseases. According to a study by Dr. James Joseph of Tufts University, walnuts even break down protein-based plaques between neurons that often foreshadow Alzheimer’s.

2. Vitamin-E rich foods

As a study published in the American Journal of Epidemiology shows, decreasing levels of vitamin E in cholesterol are associated with poorer memory. Vitamin E is also another source of antioxidants that protect the brain from neurological decline and diseases instigated by free radicals. Sources of vitamin E include sunflower seeds, almonds, pumpkin, red peppers, asparagus, collard greens, mangos, and avocados.

3. Salmon

Salmon is well known for its abundance of omega-3, but it is also rich in DHA, another essential fatty acid. The cell membrane of neurons (which are pivotal in the neuron signaling that passes information) are primarily made of DHA. Additionally, DHA protects neurons from damage, reduces cerebral inflammation, and produces neurotransmitters.

4. Coconut and Olive Oil

It’s clear that oils are essential to the structure and function of the brain, but they are also optimal energy sources for cognitive function. Both coconut and olive oil are sources of beta-HBA, the most important fat used by the brain for energy.

5. Sweet Potatoes

The sweet potato should be eaten more often than just at Thanksgiving dinner! Its bright, orange color is derived from beta-carotene, another antioxidant that fights free radicals. Furthermore, the Journal of Medicinal Food states that sweet potato extract lowers inflammation in the brain and in nerve tissues.

6. Spinach

While spinach is known to be rich in iron, it is also a good source of vitamin B. Vitamin B converts a potentially harmful molecule called homocysteine into a helpful molecule—cysteine. The former is associated with blood vessel damage and Alzheimer’s, while the latter produces hydrogen sulfide. Hydrogen sulfide is a critical compound that dilates blood vessels to enhance nutrient absorption and is necessary for communication between brain cells.

7. Dark Chocolate

While chocolate is a sweet treat, it also contains antioxidants and caffeine, which strengthens concentration and focus. One study of healthy individuals even revealed that consuming high-flavanol cocoa for five days can improve blood flow to the brain.

8. Turmeric

The main active ingredient in turmeric is a compound called “curcumin.” This compound is capable of boosting the level of brain-derived neurotrophic factor (BDNF), a growth hormone in the brain. Diseases such as depression and Alzheimer’s have been associated with low levels of BDNF, and curcumin has the potential to increase BDNF levels, thereby preventing or delaying the onset of these diseases.