Ever hit that 2 p.m. wall at work? That’s one familiar feeling where your focus drifts and all you want to do is go on a deep slumber. You can reach for another cup of coffee, but what if you can do it at the most natural way possible? That’s right, you can eat your way to a sharper and alert brain. With that, here are the 10 foods that can boost your brain power. Make sure to add them in your office lunch.
10. Rosemary
Rosemary is more than just a fragrant aroma for roasted chicken, it’s also a cognitive enhancer. Just by smelling them, you can improve your memory and alertness for a quick mental boost. It’s all in a compound that’s called 1,8 -cineole which improves your cognitive performance through the bloodstream.
9. Cinnamon
Cinnamon’s magic includes keeping your brain sharped and focused. How? It helps regulate blood sugar levels. When your blood sugar is on a rollercoaster, it leads to brain fog, but cinnamon steps in to prevent this mental slump. Just by the smell of cinnamon, you help increase your cognitive function.
8. Beets
Beets can boost your brain power through its high concentration of nitrates and natural compounds that is converted into nitric oxide. It works as a vasodilator which relaxed and widens your blood vessels. Remember, an increase of blood flow to your brain which serves oxygan and nutrients can sharpen your thinking and inprove your focus in just a short amount of time.
7. Extra-Virgin Olive Oil
This kitchen staple is found to be capable of shielding your brain from damages that lead to cognitive dcline. The secret? It’s all in the concentration of phenolic compunds, especially in oleuropein-aglycone with its neuroprotectove effect that helps fight cognitive function with mild cognitive impairment. That’s because polyphenols found in olive oil reduced inflammation and oxidative stress that slow you down mentally.
6. Fermented Foods
There’s a powerful connection between your gut and brain with fermented foods being the best way to get the benefits. We’re talking about foods like kimchi, tempeh, and Greek yogurt that are filled with prebiotics of live and beneficial bacteria. With this, they also produce these compounds that travel through your brain which is a good mood and memory booster. By introducing them in your diet, you can reduce inflammation which is a major contributor when it comes to brain fog and mental fatigue.
5. Walnuts
Walnuts are one of the effective brain-boosting snacks you can keep on your work table. It’s all thanks to DHA, which is a type of Omega-3 fatty acid that you need for brain health. Also, your body can’t actually produce DHA on its own, so you’d need to get them in foods like walnut to improve your working memory and promote the growth of new brain cells.
4. Eggs
Eggs is one of the foods that are most effective and accesible to your brain. It’s all in the choline that’s vital for memory, mood, and your entire cognitive function. Everytime you consume eggs, you give your brain raw material they need to produce for an essential chemical that improves your memory and makes your focus sharper. They’re also a good source for B vitamibs to slow the rate of brain degeneration.
3. Fatty Fish
When we say fatty fish, we’re talking about salmon, mackerel, sardines, and anchovies. They’re filled with the nutrient that your brain needs such as omega-3 fatty acids, particularly DHA. It’s crucial for maintaining the structure of your brain cells and plays the role on how your neuron communicated with each other. Omega-3s also feature anti-inflammatory properties that help protect your brain from damage that eventually leads to cognitive decline.
2. Blueberries
Blueberries are filled with anthocyanins which gives off their vibrant color. But not only that, these anthocyanins can enhance your cognitive function and protect your brain from the bad effects caused by aging. Also, the flavanoids found in blueberries can strengthen neural connections in your brain that reduce the risk of cognitive decline. They also protect your brain from oxidative stress and inflammation which are the culprits on brain fog and memory.
1. Green Tea
Try to switch your coffee for a green tea to get that powerful combination. It gives you a clean and focused energy boost without the jitters that comes with coffee. W have to thank the caffeine and L-theanine for that which is an amino acid present in tea. This features a calm but focused combination which helps you reduce that mental fatigue and leave you energized. There’s also your catechins that will protect your brain cells from the bad effects of oxidative stress.