It’s not enough just to study. In order to be successful at school, eating healthy and exercising can make a huge difference in the way you feel and how easily you can focus and absorb all of the information from your readings and lessons.
Here are the top nine foods you need to start including in your diet NOW for a healthier brain.
Whether you eat them fresh, frozen, or freeze-dried, adding at least one cup of blueberries a day can help protect the brain from oxidative stress and could reduce age-related conditions like Alzheimer’s disease or dementia.
This fruit is fatty, but the monounsaturated fat helps your blood flow. They can also lower blood pressure. However, they’re high in calories, so having only about a fourth or half of an avocado once daily is good.
3.) Pomegranate Juice
Drinking this instead of soda will give you a lot of antioxidants, which protects your brain from free radicals. But because there can be added sugar in the juice, only drink about two ounces a day and dilute it with water or a seltzer.
4.) Whole Grains
Some examples of this include oatmeal, whole-grain bread, and brown rice. Adding these to your diet can help lower your risk of heart disease. The more you promote your cardiovascular health, the more good flow you increase to your brain. You can try having a half a cup of whole-grain cereal or a slice of bread two, three times a day.
5.) Nuts and Seeds
They are a good source of vitamin E. When you increase vitamin E intake you can lessen your cognitive decline as you get older. It’s easy to carry around about an ounce of almonds, walnuts, cashews, peanuts, sunflower seeds, etc throughout the day as a snack.
They are a great source of fibre, but they also stabilize blood sugar levels. The brain depends on glucose for fuel, but it can’t store it, so it relies on energy. Beans are able to provide that steady flow of glucose to the brain. You can try having a half a cup of any beans daily.
7.) Wild Salmon
Deep water fish like salmon are rich in omega-3 essential fatty acids. Omega-3s also contain anti-inflammatory substances. It’s recommended that you have about four ounces, two to three times per week.
8.) Freshly Brewed Tea
I love tea, especially since it can help warm you up on the inside. But, by having two to three cups per day (even if you drink it cold) the small amount of caffeine can boost your brain power by helping out with memory, focus, and mood. Tea also has a lot of antioxidants, which help with blood flow. But, stay clear from bottled or powdered teas, those won’t do you any good.
9.) Dark Chocolate
I know it has a bitter taste to it, but it’s packed with antioxidants and natural stimulants like caffeine. Having half an ounce to one ounce will provide you with all the benefits you need. This is the one superfood where more is not always better because it’s still chocolate!