7 Foods That May Boost Your Brain Power

Blueberries

Flavonoids, the health promoting pigments in plants that give them their color, may help improve memory, learning and general thinking, while slowing down the age-related decreases in mental ability and memory. Blueberries are chock full of flavonoids.

Olives

Eating olives regularly may lead to less brain deterioration over time. This is due to the mono-unsaturated fat contained in olives. These healthy fats are incorporated into all cells and may promote the transportation of more oxygen to the brain.

Be sure to watch your intake of saturated fats (from meats, dairy sources, and fried foods), which may stiffen cell membranes.

Use olives as a snack food, as a side dish in lunch boxes, or as a pre-dinner appetizer. Include them in casseroles, Mexican fare, salads, atop pizza and more! Olives are also commonly included in Mediterranean meals and dishes.

Nuts

If you aren’t allergic to peanuts or tree nuts, eating nuts may help preserve your brain function. Why? Because nuts are a source of monounsaturated fat and vitamin E, both of which may protect the brain from degenerative diseases, like Alzheimer’s. How do they do it? They squelch those brain cell-damaging elements called free radicals.

 A little goes a long way! Make sure to pay attention to portion sizes when eating nuts. You can include nuts as a cereal or yogurt topper, as a stand-alone snack, or on top of salad or cooked veggies. If you are allergic to nuts, try using seeds instead. They may offer similar brain benefits.

Fish

Another common food allergen, fish may be off-limits for some individuals, but for those who can eat fish, fatty fish may have some incredible brain benefits. For one, eating fish regularly seems to have an effect on brain size (mass).

If you aren’t allergic to fish, get the fish habit started and work toward the ideal amount of fish consumption, which is equal to 2 servings per week of fatty fish (salmon, halibut, mackerel, trout). Even eating 1 serving per week is better than none at all! Limit the consumption of mercury-containing tuna to 6 ounces per week. If you’re allergic to fish, try walnuts, micro algae, or sea vegetables high in omega 3s.

Chocolate

Who doesn’t love chocolate? This may be the best news you’ll hear all day: dark chocolate may increase blood flow to the brain, and improve thinking and mood. Why? Those cocoa flavanols (phytonutrients naturally found in the cocoa bean) and caffeine do the trick.

Avocado

Avocados are naturally rich in lutein—a carotenoid that is related to beta carotein and vitamin A. Lutein may provide certain cognitive benefits.

Quick Tip: Mash avocado on sandwiches in lieu of mayonnaise, chop it into cubes as finger food, or serve a halved avocado with a spoon and a squeeze of lemon juice and a sprinkle of salt. You can also use avocado in your baking, such as in avocado-based brownies.

Eggs

Choline is an important nutrient in the development of the memory center, which is a process that occurs during the first 6 years of life. One egg yolk has about 200 milligrams of choline, which meets or nearly meets the needs of children up to 8 years. Men need 550 mg choline per day, while women need 425 mg choline per day, according to the Institute of Medicine.

Quick Tip: Chicken liver, sockeye salmon and quinoa are alternative sources of choline should you need to avoid eggs.