20 Super Brain Foods
We know that the foods we eat affect the body but they can have even more influence on how well our brain functions. What we eat can have a POWERFUL affect on our brain’s energy, how the mind handles tasks, and our general mood.
Our focus here is on those particular nutrients found in foods that enhance neuron firing and cross-linking in the brain. The foods listed below can help you: concentrate, increase memory, tune sensorimotor skills, keep you motivated, speed up your reaction time, control stress, and even slow down the aging of brain cells!
So here is a list of 20 different food types that we can add to our diet, their effects, and how they function:
1. Wholegrain Foods
Whole grain is a great brain stimulator because it contains high percentage of folate. Make sure you’re eating a diet rich in whole grain breads, cereals, barley, popcorn, etc., because they can boost your blood flow to the brain. Every organ in the body is dependent on blood flow… especially the brain.
Wholegrain breads and cereals are rich in Vitamin B6, an important brain vitamin. Wheat germ additionally contains memory-improving thiamine.
Nuts
Everything from the most common nuts — such as walnuts, hazelnuts, cashews and almonds — to the more exotic seeds and nuts can clear up that “brain fog” and enable you to think clearer and are positive mood enhancers.
2. Walnuts
Both literally and figuratively speaking, walnuts are “brain food”. Physically the walnut looks a lot like the human brain. The thin, outer green cover that is taken out before the walnuts are sold is similar to the scalp. The hard shell of a walnut is like a skull. The thin sheet inside, with its paper-like partitions between the two halves of the walnut, is like the membrane. The shape of the walnut itself represents the human brain’s two hemispheres.
Walnuts are made up of 15 to 20 percent protein and contain linoleic (omega-6 fatty acids) and alpha-linoleic acids (omega-3 fatty acids), vitamin E and vitamin B6, making them an excellent source of nourishment for your nervous system.
Omega 3 fatty acids found in walnuts are especially helpful in brain function. Our brain is more than 60% structural fat which needs to be primarily omega-3 fats, found in walnuts and flaxseed, for its cell membranes to function properly. Cell membranes, primarily composed of fats, are the gatekeepers of the cell. Omega-3 fats, flexible and fluid by nature, make it easy for nutrients to pass thru the outer membrane of the cell and also helps remove waste efficiently. Definitely worth it when the cell belongs to your brain, don’t you think?
Walnuts may also help correct the human brain’s seratonin levels. Seratonin is an important brain chemical that controls both our moods and appetite. Walnuts may be able to relieve disorders like insomnia, depression, overeating and other compulsive behavior, commonly treated with antidepressant drugs like Prozac, without the dangerous side effects.
3. Cashews
While you’re in the nut aisle shopping for walnuts be sure to pick up some cashews, almonds, pecans and peanuts too. Each nut can enhance your mental health in its own way. Cashews are high in magnesium, known to open up the blood vessels in your body. More oxygen-rich blood = better brain function.
4. Almonds
Phenylalanine, found in almonds, can do wonders for your mental and neurological health. Phenylalanine has the rare ability to cross the blood-brain barrier where it stimulates the brain to generate natural mood-boosting neurotransmitters called dopamine, adrenaline and noradrenaline. Additionally, almonds are high in riboflavin which is known to boost memory.
5. Pecans
Pecans and peanuts provide choline, another important nutrient for optimal brain function. Choline aids in both memory and brain development.
Berries
6. Blueberries
Eating blueberries and a diet rich in deep pigment from fruits and vegetables helps preserve the brain machinery and boost the potency of neuron signals. Blueberries literally strengthen the brain. They have compounds that turn on key systems in the brain enable other proteins to help with memory or other cognitive skills.
In one recent study, subjects who ate one cup of blueberries a day for two weeks showed an increased birth rate of brain cells in the hippocampus (region responsible for memory), and scored significantly higher in classroom tests than those subjects who did not.
Blueberries are also known to protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease and Dementia. In addition, blueberries also contain ellagic acid, another phytochemical that has been shown to prevent cell damage.
7. Strawberries
Antioxidant-rich strawberries can prevent age-related neurological declines by improving brain cell abilities to send and receive the ’signaling’ molecules. The brain uses these signaling molecules to communicate.
Remarkably, these same studies showed that the powerful antioxidants in strawberries, spinach and blueberries can improve the ability to communicate even among brain cells already showing signs of age-related damage.
8. Blackberries
Blackberries contain an amazing class of nutrients called anthocyanins. Our brain is particularly vulnerable to oxidative damage but anthocyanins help protect our brain from oxidation stress, which in turn fights degenerative brain diseases.
One study even found anthocyanin-rich supplements to reverse age-related neurological deficits in subjects.
Seeds
9. Sunflower Seeds
Like nuts, many seeds and nuts can boost your mood and brainpower. Sunflower seeds contain tryptophan, an important amino acid that the brain converts to seratonin, which is a natural way to relieve mild depression and insomnia. Additionally, sunflower seeds are high in thiamine, an important B vitamin, which increases memory and cognitive function.
10. Pumpkin Seeds
Amazingly, the most powerful part of the pumpkin lies in its least used part. The seeds of the pumpkin are a power food, rich in many nutrients including: Zinc, Vitamin A and E, and the precious Omega 3 and Omega 6 fatty acids. The Zinc found in pumpkin seeds plays a vital role in enhancing memory and thinking skills.
11. Green Tea
Green tea is a wonderful beverage, and when freshly brewed, it enhances memory and focus and fights mental fatigue. Green tea contains catechines, which help you relax mentally, yet also keeps your wits sharpened.
Green Tea also helps maintain positive mood states and fights against many brain disorders. Polyphenols are powerful antioxidants found in green tea that can boost the availability of the important signaling brain substance dopamine in brain circuits. Dopamine is vital in creating positive mood states.
Polyphenols also help the brain and body run smoothly by maintaining a steady supply of our body’s primary fuel: glucose. These powerful polyphenols also help prevent cancer and heart attacks.
12. Eggs
Eggs indeed offer a very impressive nutritional profile for their 70 calories. They are a precious source of high-quality proteins and rich in vitamins and minerals. But there’s more!
Nutrient called choline, found in eggs, can help boost the memory center in the brain. Researchers have found choline to increase the size of neurons, which helps them fire electrical signals more strongly and rebound faster between firings.
Two antioxidants found in egg yolk called lutein and zeaxanthin help prevent the risk of age-related cataracts and macular degeneration, two of the most prevalent age-related eye conditions.
Remember this the next time you open the fridge door. The amazing egg: naturally good.
13. Avocados
For brain health, avocados are nearly as good as blueberries. Avocados contain mono-unsaturated fats, which contribute to healthy blood flow, the main requirement for a healthy brain.
To include avocados to your diet, add 1/4 to 1/2 of an avocado to one meal daily as a side dish.
14. Tomatoes
Lycopene, an amazing antioxidant found in tomatoes, could help protect against free-radical damage to cells, which is believed to be a primary factor in cases of Dementia, and particularly, Alzheimer’s disease.
15. Broccoli
Broccoli is labeled as superfood due to its high overall nutrient content. It is a great source of vitamin K, which enhances cognitive function and improves brainpower.
16. Red Cabbage
Red cabbage is full of an antioxidant called polyphenol. Polyphenols reduce brain cell damage and is especially helpful in the prevention and treatment of Alzheimers’ disease.
17. Eggplant
Eggplant skin contains a nutrient called nasunin which keeps our brain sharp by enhancing communication between our brain cells and messenger molecules. Remembering to use the skin pays tremendous benefits in vastly improved focus.
18. Spinach
Spinach slows down the effects of age-related declines in brain function and helps protect the brain from oxidative stress. Researchers suggest that a diet rich in spinach can significantly improve learning capacity and motor skills.
19. Yogurt
Calcium rich foods such as yogurt, milk and cheese improve nerve function. Yogurt contains an amino acid called tyrosine which is responsible for producing the neurotransmitters dopamine and noradrenalin. In short, yogurt helps improve alertness and memory.
20. Chocolate!!!
What better to end with? It’s hard to believe that anything as incredibly delicious as chocolate can actually be incredibly good for you as well. Dark chocolate has powerful antioxidant properties and contains several natural stimulants which increase the production of endorphins while enhancing focus and concentration. The stimulants found in dark chocolate also improve mood. It has high content of flavanols that facilitate blood supply to the brain and enhance cognitive skills.
Milk chocolate jump starts impulse control and reaction time. It has also been known to improve visual and verbal memory.
More isn’t necessarily better when it comes to chocolate. This is, unfortunately, one superfood that you have to indulge in in moderation.
Conclusion
Our brain is the greediest organ in the body, but its proper nourishment is vital to creative thought, positive mood, memory, and good overall health. It’s no surprise that what you eat affects how you think, feel, remember, and potentially even increase intelligence.
If it’s possible to eat your way to genius, who wouldn’t want to?
Don’t forget Flax Seeds or Flax Seed Oil, one of the best sources of Omega-3 and Omega-6 fatty acids.
what about bacon….
science has shown that the size of the human brain started to grow around the same time man stated eating meat….
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Our brains, *and* our bellies.
There is no evidence that eating meat CAUSED the human brain to evolve to a larger size. And there is no reason to even think the two things are linked. In addition, your fact stating “science has shown” includes no reference to anything that makes this claim.
“what about bacon….
science has shown that the size of the human brain started to grow around the same time man stated eating meat….”
Correlation does not prove causation (stats 101). Couldn’t it be that as our brains got bigger we got better at hunting, rather than just gathering? In which case the bigger brain came before the increased eating of meat, not the other way around.
There should be some cautions to this list. For instance, eggs are a great source of many substances, but also pack a ton of cholesterol. Tea is great, but mixed with other foods can cause gall stones …
Very interesting article.
I would like to add FISH, which is also very good for brain functions. A very important nutrient in fish is OMEGA 3 FATTY-ACIDS which are associated with cognitive function of the brain.
Very cool article, I only have one complaint (correction):
Eating foods rich in tryptophan (sunflower seeds, turkey) does not lead to increased levels of serotonin.
You list sunflower seeds as containing tryptophan, which the brain converts to serotonin. While this is correct (tryptophan -> 5-HTP -> 5-HT (serotonin), tryptophan itself is has a very poor ability to cross the blood-brain-barrier — a wall that all nutrients must pass through to reach the brain. Because tryptophan can not efficiently cross the BBB, stating that eating sunflower seeds will lead to increased levels of serotonin is incorrect. The same goes with turkey — turkey does not make you tired because it has tryptophan, but overeating at thanksgiving will.
Uh oh, looks like someone is going berry picking = )
Quote: For instance, eggs are a great source of many substances, but also pack a ton of cholesterol.
There’s been studies on this that have shown that the high dietary cholestorol in eggs has little effect on personal cholestorol levels..if that’s what you’re implying.
Saturated fats are more closely correlated to high cholestorol (among other health problems), and eggs are relatively low in those.
“what about bacon….”
I think that comment alone disproves any correlation between meat eating and brain power.
Almonds are not nuts, they are the seed of a fruit.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20
Wow, I’m surprised that there is no mention of fish whatsoever. This is the first list I’ve seen that didn’t have it listed.
…WOW, you mean eating a diverse diet composed of real food is good for you…who knew??
(fart out loud)
I need to know – what are the recommended portion of intake for the list provided. Say a young man like myself who is always curious on how I can maintain what I already have – After readin your article – the next question is – In a given week – should be reuired to break this down over a week – what would be the recommended daily intake and how would you split the identfied group across those 7 days, without turning a postive into a negative.
Well, the big question is – Is there any negative side effects in aggressively adding the following food group to your diet for daily consumption.
I definately would like to know……….until then I am off to the supermarket to get my brain feast on……..
Thank you. Great information sharing!
What about HONEY??
Stuffing yourself with these foods in your diet wouldnt hurt you whatsoever. maybe chocolate though. but other than that, these foods can do no harm.
I thought the walnuts sounded nutty…
read and compare the second paragraph of this article to the walnut part here:
http://www.newstarget.com/019885.html
how about cite what you use, author??
“I need to know – what are the recommended portion of intake for the list provided.”
It is about 3oz for nuts, IIRC
For the fruit it is about 1/2 cup
How about citing sources for all of these claims. It’s not that I disagree – I don’t. But the web is full of claims, often of the “bacon” sort. I like to know where these recommendations and claims for benefits without down-side originate.
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Hemp seed has 35% digestible protein, Omegas, and could feed the world. The Whole Plant is used for milk, oil, seed, and the rest can be mixed with lime to make a substance stronger and lighter than concrete.
Beans, Beans they make ya feel better. Lentils too.
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What about coffee?
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this list is shit, doesnt even have fish, and everybody knows that, that is the number one because of omega 3 content.
[...] Source [Left of Zen] [...]
Regarding tomatoes: readers should also know that lycopene, the amazing antioxidant found in this legume, is preserved when tomatoes are turned into tomato paste (that is not ketchup, for American readers).
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You didn’t mention that the vegetable sources of Omega 3 like walnut and flax require additional processing to be used by the brain. Fish sources of Omega 3 do not require additional processing. Some people have a harder time doing this conversion. Men aren’t as good at converting Omega 3 from vegetable sources. This can lead to problems. These issues are why the vast vast majority of doctors and nutritionists recommend eating fish twice a week; this is why Dr. Weil is no longer a vegetarian, he eats fish.
See this article by the worlds leading researcher on fats, Dr. Joseph Hibbeln:
http://www.guardian.co.uk/food/Story/0,,1924088,00.html
[...] 20 Super Brain Foods — You will be surprised by some. [...]
You know it takes 2 minutes to send a neagative comment such as some listed here. And can take an intelligent person such as the one that put this information up, several months to put themselves back out on the line with more useful information. I would think that all of you choosing to resist the positive of the article ought to go eat more sunflower seeds to increase your serotonin levels and stop being critical of others to make yourselves feel better.
Thank you so much for the kind words Planet Earth.
Agree Planet Earth. I am amazed at how many nay sayers came out of the woodwork on this one.
I enjoyed your list and I think we all agree that eating small quantities of fresh fruit and nuts along with a healthy diet can only improve your health.
Well done.
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Have you heard or used NONI fruits as a brain food!
NONI is great to boost our brains and mental powers:
Regular consumption of noni may increase mental clarity and attention span, as well as allow greater physical performance levels. It also benefits the following systems of the body:
Immune system: supports the immune system’s natural ability to fight disease and infection. Circulatory system, tissues, and cells: Noni products contain a superior antioxidant that may help the body in cancer treatments. It also increases energy levels.
Digestive system: Noni products support proper digestion and helps to regulate the digestive system.
Skin and hair:Noni products are known to be beneficial to the skin and hair. In Panama and Colombia, noni soaps and shampoos are very well known. Noni pulp is used also for skin rushes and skin fungal infections.
Blood pressure: there are reported cases where regular consumption of noni products regulated the blood pressure. There are reported cases where people eliminated all together the medication prescribed to control the high blood pressure.
Noni – Morinda Citrifolia… every part of this plant is known to have beneficial properties. In fact, Noni leafs are known to have had more success in treatment of different ailments. The problem with a constant supply of leaves is obvious. One cannot kill the plant in order to satisfy an ever growing demand, by harvesting most, or all of the leaves of this plant.
The Noni roots are also known to have excellent curative properties. They do also contain the elements the fruits and the leaves contain. However, there are not that many people using the roots of this plant.
Eggplants:
…”Eggplant skin contains a nutrient called naunin ..”
Search Google for “naunin” shows nothing except some peopla re named it and/or use it as a myspace id.
Search for the phrase above show how many plagerists are using this non-information.
This calls into doubt your sources and the validity of this information.
You’re right–it’s a typo. Try a Google search for “nasunin” instead.
You forgot sprouts
Which calls into question all this information.
It just does not get any better than sprouts.
What about jawbreakers? Aren’t they good for you?
Nice article
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Lots of berries and nuts can also cause kidney stones, which are a NIGHTMARE.
a smart
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Now thats what I call Great Meals for brain.
this is cool. also these comments offer a really cool and diverse commentary.
if any of the comments are accurate and valid i got some pretty good information from them as well.
thanks to all!
AVOCADOS
i used to have terrible migraines once every week, every tuesday in fact. i started eating half an avocado every day and have only had a handful of them in the last 2 years
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powerful information & healthy too
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[...] body, particularly your brain (and digestive track, but that’s another blog post on the way). Leftofzen posted a great list of twenty brain foods that will keep your brain humming. I found the benefits [...]
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Worldwide studies have shown that Huperzine A supports learning and memory by protecting acetylcholine, a neurotransmitter that acts as a messenger molecule in the brain.
Add stabilized rice bran to the list.
Very good information , needfull for a balanced life by staying mentally fit
Brain Foods, how much do they help? I’ve heard that Vinpocetine, Gaba and Gotu Kola help brain health, is that true?
Many things on this list confirm the truth of what I have already read over other different websites, journals and magazines on brain foods.
This list has been useful. I plan to buy some of the foods listed and add them to my diet.
However, as a student living in Australia, I worry about the cost of these foods. They don’t exactly come in the cheap foods section where white bread and pasta sauce are shelved.
There are tons of things a person can do to improve brain function in addition to good diet. I suggest brain games, Brain State Conditioning, sudoku, crossword puzzles, etc. I run a Brain Fitness Training Center in Newport Beach, Ca (www.mybrainharmony.com), and we’ve seen incredible improvement in people with serious issues – ADD/ADHD, stroke victims, depression, etc. We’ve also seen major leaps in healthy people looking to optimize brain performance.
An approach that combines diet, brain fitness training, and proper supplementation is the way to achieve optimum results.
Mike
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Interesting article. My significant other keeps complaining of brain fog – like he’s never fully there. We’ve been researching brain foods. I would have like to have seen portion sizes listed here, as well as how often to eat certain foods – i.e. too much of anything can be harmful. Much of what is listed must be limited for diabetics also – even if it is natural or whole grain. But thanks for the info, very helpful overall and I appreciate it!
PS – for all those fishy omega 3’s. Do your homework – not all fish is good in that way, and some are better than others.
I don’t think that the writer of this article “forgot” some foods. The title is “20 Super Brain Foods.” I take this to mean that the intent of this article was to find and explain 20 foods that can help(and I stress the word help) brain function.
I do agree that it would be helpful to know the sources cited in the writing of this article, but if you are curious to know more facts you can simply do your own investigation.
There will be differing opinions on every subject. If you don’t agree with someone else’s view, that doesn’t mean it needs to provoke anger or harmful criticism.
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Great article! I’ve recently started adding healthier foods to my diet, many on the list in fact, and have noticed a definite improvement in my over all well being. i feel more energized and feel less blah.
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Is there a way to locate someone locally to try this?
Green tea i have to seriously agree with, i have hot green tea every morning, then a cold green tea, made by Jones Organics, in the afternoon, I love it!
The topic is quite trendy on the Internet at the moment. What do you pay attention to while choosing what to write ?
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Can anybody tell me what
Interesting article. Were did you got all the information from…
…and a kiss , both giving and taking
I am trying to go cold turkey! I have been on lexapro for about 6 years and want to quit taking it. I am going to try to bulk up on “Brain Foods” to help heal my brain. Ia this a good idea?
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Being vegetarian I eat all of these on a regular basis (minus the eggs, not so much on those.) Good knowing that a majority of my diet is based upon “super foods!”
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This is a great read! I’d like to point out that chocolate isn’t really a brain food. Chocolates contain other ingredients that are unhealthy. But one of its ingredients is.
And that is the cacao beans. The unprocessed cacao beans are the ones beneficial to our health.
They contain antioxidants that improve circulation, reduce stroke, regulate blood pressure, and more.
Cacao beans raises the levels of Serotonin, stimulates the secretion of endorphins, and they contain Phenylethylamine and Anandamide.
I hope this helps with your research.
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Yo i started takin dese foods after readin dis article, it iz workin!!! im gettin smrater yo.. paece out
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Zen » Blog Archive » 20 Super Brain Foods – This one is great I found online for tax tips and tricks.
Good morning. I’m having trouble with your blog. I can’t see the images. Is everyone having this problem? I have been having trouble with my laptop lately, so I’m not sure if its my Internet connection or if its your website. Thanks!
Great info. Helped me in my research of the ingredients of SmarterFocus. Got more to learn about my brain diet. Thanks!
oops..broken link..i meant SmarterFocus
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