The Importance of a Well-Balanced Diet for Brain Function

Does what you eat make you smarter? Yes and no. While a well-balanced diet won’t transform you into a Jeopardy champion, it will certainly sharpen your thinking ability. Your brain requires a steady supply of nutrients to operate efficiently, and it’s essential to fuel it with healthy eats. Consuming foods high in healthy fats, fiber, protein, vitamins, and antioxidants can positively impact your brain function, while processed foods and empty calories devoid of nutritional content can impair you.

If you’d like to boost your brainpower, it’s time to make friends with these ten healthy foods that will make you smarter.

1. Nuts

Swap your candy bars with some nuts if you want a productive afternoon. While sugar will give you a quick hit of energy, it doesn’t last in the long run, and it causes a sudden, vicious crash. On the other hand, nuts provide you with healthy fats to give you long-lasting energy and improved thinking ability. Limit your nut intake to a handful or two per day, as too much of a good thing can also harm you. Not all nuts are created equally, so refer to a guide to ensure you’re snacking on the best and healthiest nuts.

Note that a recent study published in Neurology found that a diet high in omega-3 fatty acids did not improve cognitive function in older women. However, nuts are still a healthier alternative to sugar-laden snacks that won’t sustain you.

2. Fish

It’s time to include fish in your meals regularly! According to a study published in the American Journal of Clinical Nutrition, consuming more fish could potentially reduce the risk of dementia by 20%.

3. Tea

Kickstart your day with a cup of green tea! Tea is chock-full of antioxidants that increase neuron production in your brain. Research published in Molecular Nutrition & Food Research found that EGCG, an inorganic compound in green tea, helps prevent memory loss and degenerative diseases.

4. Spinach/Leafy Greens

Replace your fries or burgers with a green salad for a more brain-boosting option. Leafy vegetables such as spinach, kale, collard, and mustard greens contain antioxidants that may slow down or reverse memory loss. A Harvard Medical School study followed 13,000 women for 25 years and found that increasing vegetable intake was associated with reduced cognitive decline.

5. Oatmeal

Captain Crunch might taste good, but it isn’t good for your brain. Simple sugars provide you with a sudden rise in blood sugar that is followed by an equally sudden crash. Oatmeal, on the other hand, is a slow-digesting food that provides you with sustainable energy and brain power that lasts for several hours.

6. Berries

Sprinkle some berries on your oatmeal or enjoy them as a snack! A study at Brigham and Women’s Hospital found that consuming berries regularly could “delay cognitive aging by up to 2.5 years.”

7. Chocolate

Who doesn’t love chocolate? A study published in the journal Neurology found that elderly people with impaired blood flow improved their memory and brain blood flow after drinking two cups of hot cocoa per day for 30 days.

8. Coffee

Coffee is the perfect morning beverage to provide you with an immediate hit of energy that helps you focus on the task at hand. However, as with everything else, moderation is necessary. Discover how beer and coffee affect your brain here.

9. Eggs

Egg yolks are an excellent source of chlorine, which strengthens your memory and brain power. A study at the Boston University School of Medicine found that high chlorine intake was associated with better scores in memory tests and reduced likelihood of brain changes that precede dementia.

10. Water

Don’t forget to drink enough water! According to Psychology Today, dehydration can damage your ability to focus and recall information. Make sure you drink at least eight cups of water per day to keep your brain happy and hydrated.

Conclusion

If you wish to enhance your brain function, it’s essential to feed it with healthy foods. Healthy fats, fiber, protein, vitamins, and antioxidants should be a part of your daily diet. Ditch processed foods and empty calories, which do more harm than good, and instead load your plate with the ten foods listed above. An unhealthy diet can significantly impair your cognitive abilities and reduce the chances of cognitive aging. Start following a balanced diet today and unleash the true potential of your brainpower!