20 Foods That Make You Smarter !
Here are some healthy, environmentally friendly ways to kick-start your brain.
Simply put, your brain likes to eat. And
it likes powerful fuel: quality fats, antioxidants, and small, steady
amounts of the best carbs.
On a deadline? Need to rally? Avoid the
soda, vending machine snacks and tempting Starbucks and go for these
powerful brain boosters instead. The path to a bigger, better brain is
loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a
kick start: eat the following foods on a daily or weekly basis for
results you will notice.
20 foods that will supercharge your brain:
1. Avocado
Start
each day with a mix of high-quality protein and beneficial fats to
build the foundation for an energized day. Avocado with scrambled eggs
provides both, and the monounsaturated fat helps blood circulate better,
which is essential for optimal brain function. Worst alternative: a
trans-fat-filled, sugar-laden cream cheese Danish.
Green it: you don't need to buy an
organic avocado - conventional is fine. But make sure your supplementary
protein is free range, cage free, or organic.
2. Blueberries
These
delicious berries are one of the best foods for you, period, but
they're very good for your brain as well. Since they're high in fiber
and low on the glycemic index, they are safe for diabetics and they do
not spike blood sugar. Blueberries are possibly the best brain food on
earth: they have been linked to reduced risk for Alzheimer's, shown to
improve learning ability and motor skills in rats, and they are one of
the most powerful anti-stress foods you can eat. Avoid: dried, sweetened
blueberries.
Green it: buy local and organic, and be
mindful of seasonality. When blueberries are out of season, opt for
cranberries, grapes, goji berries, blackberries or cherries to get your
brain boost.
3. Wild Salmon
Omega-3
fatty acids are essential for your brain. These beneficial fats are
linked to improved cognition and alertness, reduced risk of degenerative
mental disease (such as dementia), improved memory, improved mood, and
reduced depression, anxiety and hyperactivity. Wild salmon is a premium
source, but we'll highlight a few other sources on this list for
vegetarians and people who just don't like salmon. Avoid farmed (read:
sea lice infested) salmon.
Green it: the California salmon stock is
threatened, so choose wild Alaskan salmon only, and eat small portions
no more than twice a week.
4. Nuts
Nuts
contain protein, high amounts of fiber, and they are rich in beneficial
fats. For getting an immediate energy boost that won't turn into a
spike later, you can't do better than nuts. The complex carbs will perk
you up while the fat and protein will sustain you. Nuts also contain
plenty of vitamin E, which is essential to cognitive function. You don't
have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot
of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and
walnuts are great choices, with almonds being the king of nuts.
For those avoiding carbs, macadamia nuts
are much higher in fat than most nuts. By the way, peanuts just aren't
ideal. Aside from the fact that many people are allergic, peanuts have
less healthy fat than many other types of nuts...maybe that's because
peanuts are not actually a nut! They're still much better than a candy
bar, however.
Green it: try to choose organic, raw
nuts, and if you can't get those, at least avoid the tins of
heavily-seasoned, preservative-laden nuts that may have taken many food
miles to get to your mouth.
5. Seeds
Try
sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty
sesame butter that tastes great in replacement of mayo and salad
dressing). Seeds contain a lot of protein, beneficial fat, and vitamin
E, as well as stress-fighting antioxidants and important brain-boosting
minerals like magnesium.
Green it: Again, just look for organic
and try to avoid the highly-seasoned, processed options. In general,
things like fruits, vegetables, seeds and nuts are pretty low-impact,
environmentally speaking, in comparison to meats and cheeses.
6. Coffee
Thine
eyes do not deceive (even if you are in the midst of a sugar crash).
Coffee is good for your brain. Did you know coffee actually contains
fiber? That's going to help your cardiovascular system. Coffee also
exerts some noted benefit to your brain in addition to providing you
with a detectable energy boost.
The trick is not to have more than a few
cups. But you can safely enjoy 2-4 cups daily - we are talking about
supercharging here. Just please don't go ruining a good thing by loading
it up with sugar! Espresso beans are actually a phenomenally healthy
snack, by the way.
Green it: brew yourself some fair-trade
organic coffee to benefit both the planet and the workers who grow your
beans. Use a thermos instead of a throwaway cup.
7. Oatmeal
Nature's
scrub brush is one of the best foods for cardiovascular health, which
translates to brain health. Additionally, oatmeal is packed with fiber, a
reasonable amount of protein, and even a small amount of Omega-3's.
It's a good grain that will sustain you throughout the morning so you
aren't prone to irritability or an energy crash.
Green it: the healthiest oatmeal is the
real, steel-cut deal. Steer clear of those little microwavable packets
that are loaded with sugar. All that packaging isn't very green.
8. Beans
One
more for carb-lovers. (The brain uses about 20% of your carbohydrate
intake and it likes a consistent supply.) Beans are truly an amazing
food that is sadly overlooked. They're humble, but very smart. Not only
are they loaded with fiber, vitamins, minerals and protein, they're
ridiculously cheap. An entire bag of beans usually costs only a few
dollars and will provide many meals. Beans provide a steady, slow
release of glucose to your brain - which means energy all day without
the sugar crash. Don't go eating a whole platter of frijoles, though -
just 1/4 of a cup is fine.
Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.
9. Pomegranate
Opt
for the fruit over the juice so you get more fiber. Pomegranates
contain blueberry-like levels of antioxidants, which are essential for a
healthy brain. Your brain is the first organ to feel the effects of
stress, so anything you can do to offset stress is a smart choice.
Green it: pomegranates are seasonal and
not generally local for most of us, so enjoy sparingly and rely on other
berries like acai, grapes and cherries when you can't get this fruit.
10. Brown Rice
Brown
rice is a low-glycemic complex carbohydrate that is excellent for
people sensitive to gluten who still want to maintain cardiovascular
health. The better your circulation, the sharper your brain.
Green it: don't buy the
excessively-packaged "boil in a bag" rice packets. Just make up a big
batch of brown rice in a rice cooker on Sunday so you have it on hand
for easy lunches all week.
11. Tea
You have to brew tea fresh or you won't
get the benefits of all those catechines (antioxidants) that boost your
brain. Because tea has caffeine, don't have more than 2-3 cups daily.
Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.
12. Chocolate
Things are looking increasingly better
for chocolate. It's got brain-boosting compounds, it's loaded with
antioxidants, and it has just the right amount of caffeine. Chocolate
sends your serotonin through the roof, so you'll feel happy in short
order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy
cardiovascular system = healthy brain.)
Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.
13. Oysters
Oysters are rich in selenium, magnesium,
protein and several other nutrients vital to brain health. In one study
researchers found that men who ate oysters reported significantly
improved cognition and mood! Not all shellfish are good for you but
oysters are a sure bet.
Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!
14. Olive Oil
Though
we know the brain does need a small, steady supply of glucose, don't
overlook fat. Studies have consistently shown that a low-fat diet is not
the health boon we hoped it would be (remember the 90s low-fat craze?).
In fact, avoiding fat can increase foggy thinking, mood swings, and
insomnia. A diet rich in healthy fats is essential to clear thinking,
good memory, and a balanced mood. Your brain is made of fat, after all.
One study of men found that those who
relied on the processed vegetable fats found in salad dressings, snacks
and prepared foods had 75% higher rates of mental degradation (dementia,
memory loss) than men who ate healthy fats. Most processed foods and
fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats.
You don't want Omega 6 fats. Even saturated fat is safer than Omega 6's.
Choose healthy fats such as those
present in olive oil, nut butters, nuts and seeds, flax, oily fish, and
avocados. Avoid processed fats found in pastries, chips, candy bars,
snacks, junk food, fried foods and prepared foods. Eating the wrong fat
can literally alter your brain's communication pathways.
Green it: look for organic, local, or
farmers' market options when it comes to your food. You should also
explore herbal remedies for mood swings and brain health.
15. Tuna
In
addition to being another rich source of Omega-3's, tuna, particularly
yellowfin, has the highest level of vitamin B6 of any food. Studies have
shown that B6 is directly linked to memory, cognition and long term
brain health. Generally, the B vitamins are among the most important for
balancing your mood. B6 in particular influences dopamine receptors
(dopamine is one of your "feel good" hormones along with serotonin).
My personal cocktail: SAMe (nature's
happiness molecule) and a mega-dose of B-complex keeps me humming even
when I've got a mountain of work to do. Which, like you, is all the
time.
Green it: only eat tuna from sustainable
fisheries, and if you're looking for a B6 source that is vegetarian,
opt for a banana, which contains a third of your day's requirement (tuna
offers nearly 60%).
16. Garlic
Garlic
- the fresher the better - is one of the most potent nutritional
weapons in your arsenal. Eat it as much as your significant other can
stand. Not only is it fabulous for reducing bad cholesterol and
strengthening your cardiovascular system, it exerts a protective
antioxidant effect on the brain.
Avoid: I know it makes life easier, but don't even think about buying the chopped or peeled garlic. Nutritional benefits = zero.
Green it: just choose organic, and go for local if you can get it.
17. Eggs
Eggs contain protein and fat to provide
energy to your brain for hours, and the selenium in organic eggs is
proven to help your mood. You really needn't worry about the overblown
cholesterol fears. (I have quite a bit to say on this topic but I'll
restrain myself for once.)
Green it: choose organic, free range, vegetarian fed eggs.
18. Green Leafy Vegetables
Spinach,
kale, chard, romaine, arugula, lolla rossa - whatever green you like,
eat it daily. Green, leafy vegetables are high in iron (slightly less
"green" iron sources include beef, pork and lamb). Americans tend to be
deficient in iron, which is too bad, because the deficiency is linked to
restless leg syndrome, fatigue, poor mood, foggy thinking, and other
cognition issues.
Green it: choose organic, and shop at
your farmers' market or order from a local CSA. Leave out the red meat a
few days a week and rely on a big, well-seasoned green stir fry or
salad.
19. Tomatoes
Go
figure, but tomatoes don't usually make the brain-boosting food lists.
(Thank goodness I found the one that did so I'm not the only one.)
Tomatoes contain lycopene, an antioxidant that is particularly good for
your brain - it even helps prevent dementia. You have to cook tomatoes
to get the lycopene - take that, raw foodies! Just kidding. But this
does mean that ketchup is good for your brain. Although because of the
sugar in it, you should look to other sources for most of your lycopene
intake, such as fresh tomato sauce.
Green it: try to eat tomatoes that are
local and get your lycopene in vitamin form when tomatoes aren't in
season. You'll know when that is - the tomatoes will be pale, tasteless,
and pithy.
20. Cacao nibs
That's right, I'm putting chocolate on
this list twice. My boyfriend knows I need it. I eat chocolate or cacao
nibs daily and I think you might want to consider it, too. Cacao nibs
are among the top five most powerful brain foods, right next to wild
salmon and blueberries. My girlfriends and I like to mix cacao nibs with
frozen blueberries and a generous splash of organic heavy cream while
we watch really bad television on Sunday nights.
Green it: as long as it's fair trade and organic, it's green.