Woman enjoying a salad while working on her laptop

11 Superfoods That Will Boost Your Brainpower

As you might have already known, your brain is in charge of everything.

It is like a conductor of a big and complicated orchestra.

Now, imagine if the conductor was feeling a bit woozy because they haven’t eaten anything? Without the necessary cues, the trombone flips, the violin storms off the stage, and the piano simply crashes.

If you want a healthy and happy body, you need to have a healthy and happy mind. And one way you can ensure that is by providing proper nourishment.

Food for Thought

Many of us don’t even think about the food we eat on a daily basis. However, food is what gives our body energy, food is what gives it health and helps it develop.

But it is often that we forget this fact and choose something that is fast and easy.

If you want to truly boost your brainpower for a longer period of time, you should definitely try to encompass at least some of these foods on a regular basis.

No, we don’t mean every day.

However, it is definitely also recommended that you talk to a nutritionist before making any large dietary changes.

1)   Coffee

Yes, yes, we decided to start with coffee, since it’s something that most of us like.

But, we are not talking about a tall latte with caramel drizzle (even though we would definitely like it, this is not the healthiest choice). We are talking about the essence of coffee.

There are truly numerous benefits of coffee, but the ones we are most concerned with have to do with the brain.

Woman's hands holding a small cup of coffee

Now, if you’ve ever had to study under pressure (and you most certainly have, otherwise you’ve missed on an adventure!), you know that coffee is simply divine when your bed is calling your name.

We all know that coffee works wonders for alertness and focus. In fact, caffeine in coffee blocks adenosine, which can make you feel sleepy.

However, there is yet another benefit to coffee – it increases your brain’s capacity to process information. Some recent studies have found that caffeine increases the brain’s entropy.

Another good thing about coffee is that it can actually support your brain health as you get older. Longer consumption of coffee reduces the risk of Parkinson’s disease, stroke, and even Alzheimer’s disease.

However, always be mindful that too much coffee can lead to other health issues, so it is advisable not to drink more than 3-4 cups a day. If used excessively, it can even trigger a migraine. And then you can kiss all your brainpower goodbye.

2)   Dark Chocolate

Yes, you’ve guessed it, we’re hittin’ you with the good stuff so you don’t hate us too much afterwards.

And no, milk chocolate doesn’t count.

Yeah, as we said – don’t hate us.

Cocoa contains flavonoids that actually improve blood flow to the brain. You know what that means – improved memory and focus. Cocoa can also prevent mental decline linked to old age.

Dark chocolate is full of organic compounds that function as antioxidants, which means that it’s also incredibly healthy in many other ways.

And we don’t even need to mention what chocolate (yes, even dark chocolate) does to your mood.

However, even though dark chocolate is healthier than its milkier version, it also has more calories. So, don’t eat too much of it, just enough to get that brainpower started.

3)   Olives and Olive Oil

For a long time now, researchers have been pointing to the health benefits of olive oil. There are so many, that we can’t even name them all.

The bottom line is this – olive oil=health galore!

Olive oil on wooden table

Now, some studies have even shown that regular consumption of olives and olive oil leads to less brain deterioration over time because of the mono-unsaturated fat that olives have. This is the healthy fat which actually increases the transportation of oxygen to the brain.

Olives can be eaten as snacks, you can put them in salads and even on pizza! Also, you can use olive oil for cooking (although it loses some of its healthy vibe when cooked), marinades and many salad dressings.

Truly, olives and olive oil are so versatile that they can be incorporated at least once a week in your regular diet.

4)   Fish

No, tuna’s not gonna cut it.

You need the good kind of fish, that is, fatty fish, which includes:

  • Trout
  • Mackerel
  • Herring
  • Salmon
  • Kippers
  • Sardines

Yeah, not the nicest-smelling bunch in the b(r)ook, but hey, your brain’s going to be really grateful for your nose’s sacrifice.

These types of fish are rich in omega-3 fatty acids. And guess what your brain’s made of? (Well, not entirely, but to a great extent.)

This means that eating these types of fish not only boosts your brainpower, but it also helps protect your brain against mental decline. Some studies have found that not getting enough omega-3 fatty acids is linked with depression and even learning impairments.

So, it’s a good idea to incorporate fish into your diet. Try to eat it at least twice a week. That is, if you’re not allergic to fish, since it’s a common enough food allergen.

Which brings us to our next superfood.

5)   Nuts

Nuts are great in all sorts of ways. You can have them in salads, as a snack on the go, you can even put them in cakes.

Talk about versatility!

Now, don’t go nuts here. While they are truly healthy, they are also packed (and we mean packed) with calories. So, if you’re on a restrictive diet, you might want to use them sparingly.

Cup of mixed nuts

Most experts recommend a handful a day (to keep the doctor away) to get the most benefits without ingesting too much. 

You might have heard that nuts are in general great for you heart. But did you know that eating nuts on a regular basis can reduce the risk of neurodegenerative diseases and improve cognition significantly?

Nuts are full of healthy fats and antioxidants. They are also rich in vitamin E, which shields cell membranes from free radical damage. This, in turn, slows down mental decline.

When it comes to the type of nuts you should eat – walnuts take the cake! They are full of fatty acids, copper, iron, calcium, manganese, folic acid, antioxidants, etc. Walnuts are the rulers of nuts everywhere.

However, nut allergy is truly widespread so, if you aren’t sure whether you have it, consult your doctor before you start eating  of the aforementioned kinds on a regular basis.

6)   Wholegrain Foods

Yeah, we told you you’d hate us.

We know, we know, nobody particularly enjoys eating wholegrain food. But have you ever wondered why the sudden popularity, then?

Because it is incredibly, incredibly healthy.

We kid you not.

Aside being great for digestion, whole grains are also a source of vitamin E, which, as we’ve mentioned, slows down mental decline by preventing free radicals from damaging cell membranes.

There are numerous ways you can incorporate wholegrain food into your diet. You can eat oatmeal, or wholegrain bread, or even use wholegrain pasta (which, we have to admit, does not actually taste that bad).

Why are whole grains good for the brain?

Well, the body works more to break them down, thus releasing energy in the form of glucose, into the body at a slower pace. This, in turn, extends your energy levels, increases your mood and concentration.

And, another perk is that you’ll feel full for longer.

So, instead of cramming down bacon or pancakes for breakfast, try a nice oatmeal or wholegrain toast. That will raise your energy levels and improve your concentration just when you need it most!

7)   Pumpkin Seeds

Just like nuts, pumpkin seeds are also great as a snack, filling you up for a longer period of time. Again, you can use them in salads or eat them just without anything.

Just. Like. That.

However, they’re also great if you want to put them in your wholegrain bread. This is an awesome way to combine several things that are great for brainpower.

You might not have thought about them, but pumpkin seeds are truly beneficial to your overall health.

But why are they good for your brain?

They also have a lot of omega-3 fatty acids, which, as we’ve mentioned, support brain function. But, they also have magnesium (which is essential for learning and memory), B vitamins and tryptophan (which is a precursor for serotonin, improving good mood). Pumpkin seeds are rich in zinc, as well, which enhances memory and critical thinking, according to certain studies.

So, next time you’re thinking what healthy, brainpower-boosting snack to try out, the choice is simple!

But, again, not more than a handful.

8)   Berries

Strawberries cherries and an angel’s kiss in spring

My summer wine is really made from all these things.

Nancy Sinatra knew what she was singing about.

And she knew how to use it to her benefit.

The song notwithstanding, berries are really a wondrous gift from the earth. Many of them contain flavonoid antioxidants, which can improve communication between brain cells, boost learning and memory, and reduce cognitive decline.

Assorted bowls of berries

When it comes to the type of berries you should be munching on, these include, as Nancy sang, strawberries, of course, but also mulberries, blackberries, blueberries and black currants. These are all great for brainpower, and great for your immune system in general.

And they are certainly versatile when it comes to incorporating them in your diet. You can literally do anything with them, and they’ll still taste good.

Making fresh juice? Great!

Putting them in pie? Awesome!

Making a ham glaze? Why not?

There’s no reason why you should deprive your brain (and your body) from the gloriousness that are berries.

As the saying (that we’ve made up) goes, a new day, a new berry.

9)   Leafy Greens

Tastes differ, but many people apparently share a distaste for this particular type of food.

Ever since we were little kids, our parents had to make us eat spinach, kale, broccoli, etc.

The monsters!

It’s like they wanted us to be healthy or something!

But all jokes aside, the health benefits of leafy greens are well-known and we are now (a little) less reluctant to eat them.

They are simply overflowing with vitamins, minerals and antioxidants good for your entire body. But when it comes to the brain, they have a lot of iron, which improves attention, learning and memory, as well as vitamin K, which increases cognitive function.

Basically, your parents were right.

You should eat your veggies.   

10)    Avocados

Avocado is also great for a number of reasons.

Yes, it’s a bit on the high-calorie side.

Okay, a bit more on the high-calorie side.

However, it is a great source of unsaturated fat. This type of fat reduces blood pressure, which is linked with cognitive decline. They are rich in omega-2 fatty acids, which improve blood flow to the brain.

Woman presenting avocado

Now, if you’re not certain how to incorporate avocados into your regular diet, we have one word for you – guacamole!

11)    Eggs

Eggs are great for a number of reasons. Those reasons mostly include a vast array of ways to prepare them.

But, as it turns out, they also include some health reasons, as well.

Eggs are, in fact, a good source of some nutrients that have been linked with improved brain health – vitamins B6, B12, as well as folate and choline.

B vitamins can delay cognitive decline, while their deficiency has been linked to depression. As some research has shown, folate deficiency is common in the elderly suffering from dementia.

But choline is the star when it comes to eggs. Eggs are some of the richest sources of choline we can get. Choline is particularly important for the development of the memory center. The body uses choline to create acetylcholine, which is a neurotransmitter that regulates mood and memory.

An average egg yolk has about 200 mg of choline, but that doesn’t meet our daily needs. Women need 425 mg per day, while men need 550 mg.

Athletic woman enjoying a glass of orange juice in the kitchen

Key Foods for a Heart-Healthy Life

In the fast-paced world of health and fitness, it seems like there’s a proclamation of new “superfood” every other week. Does it get confusing? We think so. Which is why we’ve narrowed it down to the top eight foods you should be consuming for your best heart (and life).

Leafy Greens

“Eat your greens” is a mantra that should definitely not be disregarded even in adulthood.

Green-hued veggies are among the healthiest foods you can feed your body.

And if you’re not sure where to start in this green sea of health, here is a simple primer on the most beneficial leafy greens.

Spinach, one of the most accessible and user-friendly leafy green is not only supremely tasty, but also great for your immunity, your skin, as well as your mental capabilities.

This is because this particular leafy green is absolutely loaded with all sorts of immunity-boosting minerals, vitamins and phytonutrients. These include vitamins A, C and B6, but also beta-carotene, lutein, potassium, zinc and magnesium.

Bonus points: due to its mild flavor, spinach can be consumed fresh, which makes it easier to prepare and incorporate in your day-to-day meals.

Kale, an absolute favorite among wellness enthusiast, has earned it celebrity status for its incredible nutritional stats. Namely, kale is one of the richest sources of Vitamin K, which helps keep your bone healthy and promotes better calcium absorption.

Often overlooked but equally healthy are collard greens, which 

Leafy green nay-sayers might object to leafy greens, either because it might seem like they’re difficult to plan meals around or simply because their taste isn’t exactly palate-pleasing for everyone.

Luckily, both of these issues can be solved, and the only thing you’ll need is a good blender. Smoothies made with leafy greens are not only super quick and easy to make, they can also be made delicious by adding natural sweeteners like banana, mango, berries and other juicy fruits.

Citrus Fruit

Vitamin C is one of the most important components for preserving your health and enhancing your immunity.

As you probably already know, fruits like lemon, orange and grapefruit represent treasure troves of this powerful antioxidants.

A glass of fresh orange juice, with halved orange

Oranges are your first go-to for Vitamin C, but don’t forget about other citrus fruits like lemon and grapefruit.

Lemon, which due to its zesty flavor is best consumed in juice form, is known for its incredible detoxifying powers which can effectively flush out the pollutants that your body amasses in day-to-day life.

Nutrients found in lemon water can also promote healthier digestion, liver performance, but also reduce the visibility of fine lines, wrinkles and age spots on the skin.

And if you’re not in the mood for something that sour, you can always go for oranges, which also pack a punch when it comes to health benefits.

This wintertime favorite is laden with Vitamin C, which is crucial for shutting down free radicals that are causing oxidative damage to your cells. Through antioxidant activity, you are helping slow down aging processes and reinforcing your body’s natural protective capabilities. Also, improved consumption of antioxidants like Vitamins C means preventing cardiovascular diseases, stroke and cognitive degeneration.

Grapefruit has been a longtime favorite for people who are looking to shed pounds. Not only does the low calorie count make grapefruit an appealing diet-friendly snack, regular consumption of this citrus can promote your health in ways you couldn’t imagine.

For example, a grapefruit a day can help your body stave off a number of illnesses, including cancer, heart disease and kidney failure. Moreover, grapefruit can also boost your metabolism and contribute to lower insulin levels.

Fatty Fish

Even though the word “fat” carries a lot of negative connotation in the world of health and fitness, this doesn’t mean that all fats are automatically bad.

On the contrary, healthy fats are crucial for keeping your heart, your brain and other organs in your body healthy and shielded from diseases.

The only trick is to source these heart-healthy fats straight from nature.

And one of the principal sources of nature-derived fats is oily fish, which is often talked about when it comes to slowing down aging processes and enhancing immunity.

This is because certain creatures of the sea represent a rich source of Omega-3, powerful fatty acids.

The benefits of Omega-3 for your body are numerous: they promote healthy cardiovascular activity, enhance the performance of lung and the entire respiratory system and that can also help keep you mentally sharp.

On a more skin-deep level, regular consumption of these all natural fatty acids can contribute to a plumper, more glowing complexion.

If the benefits of Omega-3 peaked your interest, you might be wondering which particular fish to go with for your next meal if you want to replenish your body with this nutritional powerhouse.

To help you make that choice, here is the list of fish that contain high levels of Omega-3 acids:

  • Tuna
  • Salmon
  • Herring
  • Anchovies
  • Trout
  • Mackerel

When shopping for fish, try to go for the wild instead of the farmed ones, as they are more likely to contain lower levels of mercury and other harmful pollutants found in water.

Avocado

Avocado? That’s right, you can’t have a list of the healthiest food out there without mentioning the fruit that defined an entire generation.

Sliced avocado on bread, surrounded by halved avocados

So, what is it that makes this creamy green treat so appealing?

It might be the fact that avocado manages to combine a plethora of nutritional benefits while remaining supremely yummy at the same time.

And that’s not all; this Central American fruit is also super-easy to incorporate into our busy lifestyles due to its filling flavor and incredible versatility.

There are no limits to what you can do with a single avocado fruit in your kitchen: spread it on a piece of toast, chop it up in a salad, mash it in a guacamole or, simplest of all, toss it in a blender and call it a smoothie-energized day.

If you’re already sold on the idea of more avocado in your diet, you’d be pleased to hear that you will also get a number of health perks from it, as well.

For one, avocado is one of the richest sources of healthy, monosaturated fats, which are essential for keeping heart-related illnesses and other serious medical conditions at bay.

Moreover, avocados happen to contain plenty of carotenoid, which can improve both your vision and your brain function.

Another great thing about avocados is that they are jam-packed with proteins, which makes it an excellent dietary addition for anyone looking to lose weight, build muscle or tone their body.

Nuts

Now that we’re talking about protein rich-foods, it might be a good time to focus on nuts.

This food group is known for its powerful nutritional properties, and your body and immune system would certainly benefit from more of these bite-sized powerhouses in your day-to-day life.

For example, almonds – one of the most easily accessible nuts – is packed with health-restoring nutrients, including zinc, selenium, calcium and magnesium. Still, the most potent nutrient found in almonds is Vitamin E, which is known for its powerful reparative capabilities.

For something a little different, you can also try snacking on more walnuts. This tasty nut is jam-packed with nutrients that can rejuvenate your body in varied ways.

For example, walnuts are a rich source of Omega-3 fatty acids, which can greatly contribute to cardiovascular health by stabilizing blood pressure and regulating cholesterol levels.

Moreover, walnuts are a treasure trove of antioxidants, which can reduce inhibit growth of malignant cells in the body.

One of the most convenient things about nuts is that they can be pretty much consumed anywhere and at any time. Because of this, walnuts, almonds, cashews and other nuts make for a great post-workout, mid-study or office snack. They can provide an instant sensation of fullness without stuffing your body with unnecessary salts and saturated fats.

Berries

When it comes to suppressing aging processes in your body, it’s crucial that you start consuming more antioxidants in your diet.

And the quickest shortcut to more of these body-rejuvenating components in your everyday life is simply more berries.

Bowls of assorted berries on table

Now, don’t be fooled by their size – despite being bite-sized, berries manage to pack a punch when it comes to health-enhancing nutrients.

For example, blueberries, which can be a welcome addition to any smoothie or oat bowl, represent a treasure trove of flavonoids, a potent polyphenol that can be of immense value when it comes to fighting free radicals and reducing oxidative damage in your organs.

Furthermore, the antioxidants found in berries can enhance your cognitive and mental capabilities and stave off degenerative processes in the brain.

And if you’d like to add another berry to your diet, why not make it a blackberry? This summertime treat contains a host of good-for-you nutrients, including the immunity-boosting Vitamin C. In fact, one cup of blackberries a day will already supply you with half of your recommended daily intake of this powerful antioxidant.

Seeds

You’ve probably never given much thought to how much presence seeds have in your diet, but once you take into consideration their immense nutritional properties, we are positive you will be rushing to replenish your meals with chia, flax and other micro superfoods.

To start with, seeds represent a rich source of protein, a substance your body needs in order to regulate insulin and control blood cholesterol.

Moreover, these tiny nutritional powerhouses are loaded with healthy acids such as Omega-3, which means that they can improve your cardiovascular health and notably slow down aging processes in your body.

So, now that you are convinced in the immense health-related power of seeds, you might be wondering which one you should go with first? And how to include them in your meals, exactly?

One of the most hailed sees is flax or linseeds, in no small part because they represent a rich source of an Omega-3 acid called alpha-linoleic acid or ALA. Flaxseeds can be a welcome addition to your morning smoothies, as they can provide your AM meal with more body-energizing fiber and nutrients.

Chia seeds are also popular among the health-conscious crowd, largely because of the high doses of fiber and antioxidants they contain. When it comes to food preparation, chia seeds can be incredibly versatile: you can toss them into any smoothie or salad to add extra crunchiness. Alternatively, sprinkle them on top of your rice or pasta-based dishes for an extra fiber kick.

Sweet Potato

Carbs seems to be the bane of everyone’s existence when we’re talking about attempts at establishing a healthier way of life.

And yet, not all carbs have to be necessarily as evil as weight loss advice resources might make you think.

And one of the most satisfying, delicious sources of the good-for-you carbs is sweet potato, which contains high doses of valuable nutrients.

One of them is Vitamin B6, which can greatly diminish levels of homocysteine, a harmful substance that’s been connected to a number of degenerative diseases.

Sweet potatoes also contain high concentrations of Vitamin C, which can help rebuild your immune system and keep your organs strong in the fight against free radicals.

Thanks to its palate-pleasing, filling texture, sweet potato can be prepared in a number of different ways. You can lightly coat it with olive oil and seasoning of your choice, toss it into the over and – voila – you got yourself a serving of healthy chips.

Alternatively, boil your sweet potatoes and combine them with a bit of butter and thyme to create a tummy-filling mash. 

And there you have it – some of the healthiest ingredients you can start consuming as soon as today! Thanks to all these nature-derived vitamins, minerals, protein and fiber, we are sure your body will feel younger, more energized and better equipped to stave off any nasty illnesses.