brain power super foods to boost
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51 superfoods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
Everyone wants a good memory but no one
wants to eat right! Here are the foods that will
make you brighter and sharper.
ver found yourself struggling to remember your
colleague's name, your anniversary, that office
deadline or even worse your spouse's name?
Poor memory has never been of help to anyone we
know -- be it a student or a CEO.
But with so many things happening around us, is it
possible to remember every single date, every single
detail and every possible person you came across?
Erm, it isn't!
But these 51 foods will surely help you get better at
remembering and get your brain ticking without having
to take those coffee breaks and reminders!
Read on!1. Is Dark Chocolate Brain Food?
A few Dark Chocolate squares help sharpen your brain
for a short time. Dark Chocolate contains
Phenylethylamine that stimulates the brain to produce
neurotransmitter Serotonin which helps boost your
mood.
2. Natural Sugar enhances alertness
Eating complex carbs like some fruits, veggies, grains,
beans enhances alertness and mental ability. Eating
simple carbs or too much sugar results into impaired
memory and additional pounds.
Courtesy: Gud2Eat.com
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
3. Why are complex carbs called smart food?
When you eat complex carbs your brain gets sugar for
fuel at a steady pace this in turn will influence your
learning and behaviour. Brain craves for natural sugar
utilizing almost 20% of your carb intake.
4. Can nuts keep your brain healthy and young?
Nuts and seeds are rich in antioxidant Vitamin E, which
helps arrest cognitive decline as you age. Note - The
nutrient density doesn't change with size or if they are
raw or dry roasted.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
5. Why is it important to hydrate your brain?
Your blood is 82 percent water and both your brain and
muscles, are 75 percent water. Drinking plenty of water
can help with mental clarity and at times prevents the
release of stress hormones.
6. Do blueberries promote brain health?Blueberries contain Anthocyanins, Vitamins A, B's, C,
E, Selenium, Zinc, Potassium, Magnesium etc. which
together prevent and heal neurotic disorders by
preventing degeneration and death of neurons, brain-
cells.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
7. Cocoa: Brain food that helps focus
Cocoa and dark chocolate contain significant amounts
of antioxidant Flavanols that improve the blood flow in
the brain and enhance cognitive skills.
8. Water helps lower stress
Studies state that when your body is dehydrated you
will be stressed & anxious as the body has increased
your cortisol levels (stress hormones). A simple way to
de-stress -- drink a glass of water.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
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9. Steady sugar supply is good for memory
Low glycemic index fruits are rich in fiber that slows the
absorption of fruit sugar and gives steady energy. So
when the brain gets steady supply of Glucose it
enhances performance and memory.
10. Berries improves memory
Berries are rich in antioxidants and help reduce the
effects of age-related conditions like Alzheimer's
disease or dementia and may reverse in some cases
decline in the cognitive and motor function.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
11. Boost brain health with eggs
Eggs are rich in Protein and packed with Choline, which helps memory development. Eggs are rich in Tyrosine an amino acid
(protein) which helps make neurotransmitters that increase mental alertness.
12. Does caffeine stimulate your brain?
Caffeine elevates neural activity in many parts of the brain, postpones fatigue, and enhances performance at simple intellectualtasks. Larger doses of caffeine may result in jitteriness and lack of sleep.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
13. Is fatty fish really brain food?
Fatty Fish is rich in Omega 3 fatty acids, an essential
fat for brain function and development. 2 'weekly'
servings of fatty fish will give enough Omega 3 fats to
help enhance memory - particularly important when we
age.
14. Does ice cream boost your mood?Ice cream are simple carbohydrates and will definitley
improve your mood but the effect will only last 1 to 2
hours. Desserts cause blood sugar to spike and
plummet, leading to fatigue and moodiness.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
15. Nuts are positive mood enhancers
For brainpower and to balance your moods eat Walnuts, Cashews, Almonds, Peanuts and Hazelnuts. Nuts can help clear upbrain fog and enable you to think clearer and are positive mood enhancers.
16. Whole grains helps elevate your mood
Whole grains are rich in Vitamin B1 or Thiamine that serves an important role in maintaining a healthy nervous system and
metabolizing carbohydrates. Vitamin B1 or Thiamine intake also elevates mood.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
17. Honey: Brain food that helps enhance
alertness
The glucose in honey is quickly absorbed and gives
energy and boosts performance, while the fructose is
absorbed more slowly providing sustained energy &
together they help reduce muscle fatigue.
18. Tea: Brain food that helps in being alertTea contains both caffeine and the amino acid
L-Theanine which can improve alertness, reaction
time, and memory. Tea also helps fight effects of
stress.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
19. Does Vitamin D brightens your mood?
Sunshine Vitamin or Vitamin D can help brighten your mood. Optimize your Vitamin D levels with 10-20 minutes of soft sunlightcouple of times a week.
20. Flax seeds are good for your brain
Omega 3 fats help repair brain cells that are needed for mood elevation. The brain is more than 60% fat, and it functions far
better when it is fortified with healthy, fluid essential fatty acids like Omega 3 fatty acids.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
21. Complex carbs: Brain's favorite fuel
Complex Carbs help boosting energy and your mood.
Carbs are body's preferred energy source and help
raise serotonin levels. Serotonin is a neurotransmitter
that improves your mood.
22. Fatty fish enhances brain function
People eating rich diet of omega 3 fatty acids lowertheir risk for dementia or stroke. 2 'weekly' servings of
fatty fish will give enough Omega 3 fats to help
enhance memory - particularly important when we age.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
23. Peaches are feel good fruits
Peaches contain antioxidants Vitamin C and Beta-carotene, which help fight free radicals. Free radicals cause oxidative stressand speed up premature aging & affect many brain functions.
24. Milk chocolate can improve your verbal memory
Milk chocolate helps improves impulse control and reaction time and helps improve visual and verbal memory. A piece of Milk
chocolate also releases of endorphins that are mood-elevating hormones.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
25. Why do most people binge on nuts?
Nuts contain Pyrazine a mood-altering chemical that
reaches your brain through your olfactory senses or
your nose. Pyrazine stimulates the production of many
feel-good chemicals.
26. Peanuts helps boost mental alertness
Fruits and Nuts that contain trace mineral Boron areconsidered Brain Food as Boron stimulates the brain
and boosts mental alertness. Boron is also found in
Legumes, Broccoli, Apples, Peaches and Grapes...
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
27. Snacks that help boost your mood
If you are feeling depressed snacks on Bananas or Walnuts - they help increase Serotonin levels, a neurotransmitter in thebrain that regulates mood and helps fight depression.
28. Foods can help fight depression
Eat foods that contain the amino acid Tryptophan as it helps produce brain chemical Serotonin that elevates your mood. Foods
rich in Tryptophan include milk, poultry, and nuts.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
29. Caffeine: Brain food that helps you
concentrate
Caffeine can energize plus help you focus and
concentrate but its effect lasts only for a short while.
More than 4 cups or 500 mg of Caffeine per day may
cause jitters and grogginess.
30. Salmon: Brain food that boosts your moodOmega 3 fats help create the receptor sites for
neurotransmitters like Serotonin. If there are more
Omega 3 fats in your blood you are likely to make more
Serotonin the brain chemical vital to boost your mood.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
31. Cashews: Mood boosting & energising foods
Cashews, Almonds, and Hazelnuts contain Magnesium, which plays a vital role in converting sugar into energy. Sugar releasedhelps boost your mood. Magnesium deficiency can drain you of energy.
32. Oatmeal is mood boosting & energising
Complex carbs and soluble fiber in Oatmeal helps stabilize your blood-glucose levels and deliver sustained energy. Add more
brain nutrients to Oatmeal by adding strawberries.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
33. Oatmeal reduces risk of cognitive decline
Oatmeal contains ferulic acid a potent antioxidant that
protects brain cells by neutralizing toxins and helps
reduce risk of cognitive decline of aging. Add more
brain nutrients to Oatmeal by adding sliced almonds.
34. Beans: Mood boosting & energising
Beans are high in Fiber which is an energy stabilizer.Fiber ensures a more steady supply of energy
throughout the day. Other foods that contain soluber
fiber are Peas, Citrus fruits, Strawberries and Apples.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
35. Lean meats help you stay alert
Lean Beef, Chicken, and Turkey are rich in Protein and contain the amino acid Tyrosine. Tyrosine boosts levels of dopamineand norepinephrine, brain chemicals that help you feel more alert and focused.
36. Leafy greens are mood boosting & energising
Folates or Vitamin B9 in leafy green vegetables, including Spinach and Romaine lettuce helps fight depression. Other good
Folate food sources include Legumes, Nuts, and Citrus Fruits.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
37. Poultry elevates your mood
Poultry bis rich inTyrosine that helps elevate levels of
feel good neurotransmitters, Norepinephrine and
Dopamine. Tyrosine can help boost your level of
energy, and also helps neutralize effects of stress.
38. Walnuts can help lift your mood
Walnuts are rich in Omega-3 fatty acids, that areneeded for mood-lifting neurotransmitters to function
properly thus help fight depression. Salmon and
Flaxseeds are also good sources of Omega 3 fatty
acids.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
39. Whole grain bread may help fight depression
Whole grain bread contains Tryptophan an essential amino acid that helps make Serotonin a neurotransmitter, and optimumlevels of Serotonin are required to be in a good mood.
40. Milk is considered as a feel good food
Milk contains high amount of Calcium that helps reduce your stress levels and anxiety. Milk contains amino acid Tryptophan that
helps your body produce Brain Chemical Serotonin, which elevates your mood.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
41. Why does your brain need spinach?
Folates or Vitamin B9 in Spinach helps fight
depression. Magnesium in Spinach plays a vital role in
converting sugar into energy and Magnesium
deficiency can drain you of energy.
42. Does hot chocolate help you focus?
Caffeine in hot chocolate stimulates your metabolismand temporarily improves mental focus and energy.
Too much of caffeine kills sleep leading to fatique and
stress.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
43. Fluid filled fruits help energize your brain
Fresh Fruits and vegetables that have a high water content help you stay hydrated and energized. Fruits and vegetablescontain natural sugar that is brains preferred energy source and water that helps release stress.
44. Brazil Nuts are natural mood boosters
Brazil Nuts are rich in mineral Selenium are natural mood boosters and acts as an anti-depressant.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
45. Freshly brewed coffee smells heavenly
Freshly grounded coffee contains Pyrazine a
mood-altering chemical that reaches your brain
through your olfactory senses. Pyrazine triggers the
pleasure center of the brain producing many feel-good
chemicals.
46. Which foods help fight depression?Complex carbohydrates found in Beans, Potatoes, and
Whole Grains increase bioavailability of Tryptophan in
the brain. Tryptophan helps produce brain chemical
Serotonin that elevates your mood.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
47. Lean beef helps tackle depression
Lean beef is rich in Vitamin B12 that enables the nervous system and the brain to function properly. A daily dose of Vitamin B12may prevent depression as it needed for the production of Serotonin.
48. Purple grape juice helps your memory
Purple grape juice contains natural antioxidants called Flavanols that improve blood flow in the brain and enhance cognitive
skills, help maintain your memory and improve your general disposition.
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51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
49. How does Yogurt help boost your mood?
Consuming Calcium rich foods like Yogurt helps
alleviate depression and anxiety. A cup of Yogurt
contains about 488 mg of Calcium that helps boost
your mood.
50. Why Shellfish is considered a mood booster?
Seafood and shellfish are mood boosters as theycontain a good amount of Selenium. Selenium boosts
your mood by reducing anxiety. Selenium neutralizes
the effects of harmful hormonal levels created by
stress.
51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST
51. Do bananas elevate your mood in a jiffy?
Mood problems are usually related to stress or missing nutrients in your diet. A single banana actually packs a good energyboost and is high in Magnesium that boosts your mood.
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