We all know, when we put our mind to it, we can do anything! When happens on those days when mid-afternoon, the only place our head wants to go is on a pillow? The fact is, what you eat not only affects your physical health, but your mental health as well. Numerous studies have identified a relationship between what we put in our mouth and how well we perform, on memory and cognitive tasks. Here is a list of my best "brain boosting" foods. Tell us in the comments which one worked best for you. After all, who doesn't want improved energy, memory and focus?
1. Whole Grains such as oatmeal for breakfast sustains mental focus and better memory than a morning meal of refined carbs or no breakfast at all. Add some cinnamon, blueberries and walnuts for some extra brain power.
2. Leafy vegetables such as spinach which is loaded with lutein, folate, beta carotene which according to Tufts University, are nutrients associated with preventing cognitive decline. According to a study in Neurology, people who ate 2 or more daily servings of leafy green vegetables had mental focus of people five years their junior! Try a spinach salad topped with strawberries and walnuts dressed in an olive oil based vinaigrette.
3. Fatty Fish such as salmon is a concentrated source of Omega-3 fatty acids which helps improve memory retention, rebuild brain cells and slows cognitive decline according to University of Maryland Medical Center.
4. Drink water for hydration. Thirst and dehydration can cause fatigue and a decrease of brain cell efficiency. Coffee and caffeinated drinks throughout the day (one cup is helpful for the brain) can dehydrate you or cause headaches which hurt concentration. According to Psychology Today, dehydration can impair short term memory, focus and decision making. Ideally, drink 10 ounces of water when you wake up. You can add lemon slices, berries, or cucumber and mint sprig for added nutrients and flavor to really wake up your brain!
5. Berries such as blueberries increase concentration, memory and focus in middle aged women according to Annals of Neurology. It also has powerful antioxidants to reduce inflammation. Choose a handful of blueberries over your sugary snack each day and watch your mental performance improve.
6. Walnuts - Research in the Journal of Alzheimer's Disease report found that eating walnuts was associated with better memory and brain function and may help counter age related cognitive decline and even reduce the risk of neurodegenerative diseases including Alzheimer's. UCLA research suggests eating walnuts may improve memory concentration and information processing speed. Add walnuts to your morning oatmeal, lunch salad, trail mix snack or ground with your breadcrumbs to coat your chicken or fish.
7. Extra Virgin Olive Oil is a great source of monounsaturated fat shown to actually slow brain aging and can be protective against Altheimer's disease according to a study in Chemical Neuroscience.
8. Green Tea contains theanine to improve mental alertness and focus.
9. Dark Chocolate boosts serotonin and endorphin levels which are associated with greater concentration. Be mindful of the calorie count, one small square should be sufficient for an afternoon slump.
10. EHT® is an Age-Defying Supplement, Mind Enhancement® Formula that was discovered after 20 years of research in a Princeton University lab. It is a natural mixture of bioactive molecules isolated from coffee that promotes better cognitive function and overall brain health. It enhances the body's natural energy stores, boosts the body's immune system and increases focus. To learn more, visit www.BrainEHTFormula.com
Joni Rampolla, RDN, LDN is a weight management registered dietitian nutritionist with over 20 years of experience helping people lose weight, look, perform and feel their best. Email: jrampolla@comcast.net
