Top 10 Foods That Feed Your Brain Well

Fuel That Brain

The human brain makes up only about two percent of the body’s overall weight; but it uses about 20 percent of the total calories that we consume each day. It seems like it is actually the hungriest member of our bodies. And what is it hungry for? It runs on glucose. That is what it is demanding to work optimally and this is obtained from carbohydrates like grains, vegetables and fruits. The only time it will consider using some other substance for its fuel is if it is extremely deprived. So what are the best foods to consume for the sake of the brain? Here are  top 10 foods that feed your brain.

1. Avocado

Yes, they are known for their fat content, however, it is precisely the type of healthy fats that are beneficial for our bodies. This fat actually helps to keep the circulatory system flowing and that helps the function of the brain. Avocados have also been cited as one of the foods which helps to lower blood pressure.

2. Blueberrie

This delicious fruit plays a major role in brain function. When consumed regularly, they improve the memory; help with motor function, coordination and balance. They are also loaded with antioxidants which help protect against free radical damages.

3. Broccoli

This green vegetable improves memory function and also works to slow down the aging processes. It will not only keep you sharp, but young as well.

4. Chocolate

I know you did not expect to see this on a list of acceptable and even beneficial foods!  But dark chocolate is rich with antioxidants which help to improve a person’s focus and their concentration. Milk chocolate which gets such a bad rap helps to improve both memory and a person’s reaction time.

5. Coffee

Yes, another forbidden fruit made a good-for-you list! In moderation, caffeine can be very beneficial for the brain. It contains antioxidants and studies have shown that it helps reduce the risks of Dementia, Alzheimer’s as well as several other mental disorders.

6. Eggs

Not only are eggs rich in protein, the yolk contains at least minute traces of every single mineral needed by the body to function at optimal levels. One of these is choline. This nutrient improves memory functions.

7. Flax Seeds

These are crammed full of ALA. This is another one of the healthy fats that helps the cerebral cortex function better. This is the section in the brain that processes all our sensory information.

8. Mixed Nuts

All sorts of nuts have properties that help with brain function. They can be beneficial for maintaining clarity and a good memory. They can also help fight insomnia. Walnuts specifically are full of Omega-3 Fatty acids and almonds have certain natural mood enhancers.

9. Salmon

This specie of fresh water fish help the brain build tissue that increases brain power. It is imperative in the fight against Alzheimer’s.

10. Whole Grains

Whole grains like oatmeal and whole grain breads are great for the brain. They help to improve the body’s circulation and have very important fibers and vitamins.

Glycemic Index

Certain foods rank high or low on the glycemic index. Almost all of our top ten brain foods list are situated on the lower end of the index. This means that they digest slowly and are absorbed at a slower rate than other foods. For instance, if you make a sandwich using white bread it will be digested very quickly. This will cause a brief, but stressful spike in your glucose level. If you consume a whole grain option it is loaded with fiber and will not spike as quickly. But if you combine it with a protein like a slice of lean turkey the absorption of glucose is much steadier. This will help to fuel the brain and sustain it for a longer period of time. The main thing to remember is to eat a well balanced diet with a little bit of everything from carbohydrates to fats (the good ones) and proteins.

Try Grazing

Not literally of course. To help the brain reach its potential it is better to eat smaller meals throughout the day rather than three large ones. Actually, if you divide your calories up into 6 small meals about 2 to 3 hours apart over the course of the day it will sustain the glucose in the blood stream without letting it go too low, or too high.

At first this may seem to be a difficult task but it really is relatively easy once you get used to it. Eat 6 small meals a day – not 6 snacks; and certainly not 6 full meals. Each meal should contain a fruit or vegetable, at least one carb and one protein. Whole grain crackers with cheese and an apple on the side can be one of the meals. A turkey sandwich on whole grain bread and loaded with fresh vegetables (skip the chips) can be another.

Try to eat foods in the most natural state as is reasonable. When it is possible and feasible eat foods raw. They can deliver their best punch in their most natural state.

Conclusion

Many studies have concluded that counting calories, fat grams or carbs can have adverse effects. It can be so distracting in fact, that it works against the short term memory. Many of us are all too familiar with the brain-drain we get when we try to go on a diet just to lose weight. How we eat and the way we think about eating actually effects our minds – and our brains.

It is important to establish good dietary habits that include the 10 aforementioned foods. That does not mean that only these 10 items should be allowed on an eating plan; but rather that these 10 essential brain foods should be incorporated into our daily dietary habits. This is the most effective way to keep our minds functioning at peak levels.