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Nutrition is the most important (least used) tool for staying mentally and physically fit. Needless to say, the fact that human brain serves many functions and providing the right brain food is essential for its optimal activities. Thus, the brain we develop reflects the life we lead.
Let's look at some of the brain foods that may make you smarter.
AVOCADOS
Healthy unsaturated fats in avocados help keep your brain cell membranes flexible, according to Kansas State University. Avocados contain high quantities of monounsaturated fatty acids. A study published in the October 2012 issue of the "Federation of American Societies for Experimental Biology" found that monounsaturated fatty acids helped protect nerve cells in the brain known as astrocytes, which provide support to information-carrying nerves. They regulate the transmission of electrical impulses within the brain. Astrocytes contain glycogen and are capable of gluconeogenesis (production of glucose). Thus, astrocytes can fuel neurons with glucose during periods of high rate of glucose consumption and glucose shortage. Researchers concluded that monounsaturated fats may be helpful in the treatment of certain brain disorders while improving memory and concentration.
BLUE BERRIES
People who eat lots of fruits and vegetables over their lifetime have a lower risk of dementia. A condition associated with a decline in mental ability severe enough to interfere with daily life. Memory loss is an example. Alzheimer's is the most common type of dementia. However, scientists have singled out one particular class of chemicals found in plant foods, called flavonoids, that may be the "active ingredient" protecting the brain from damage.
A collection of these flavonoids is called anthocyanidins. They have been getting closer attention because of their antioxidant and anti-inflammatory properties. Anthocyanidins are abundant in berries and give these foods their bright blue, red and purple colors.
So, how could the anthocyanidins in berries be of benefit for the brain? The high amounts of antioxidants in blueberries may be one way they help protect brain cells from damage. Berries also change the way the neurons in the brain communicate in pathways involved in inflammation and cell survival Research has shown that consuming Blueberries can also improve cognition, motor control and enhance neuroplasticity.
COCONUT OIL
Coconut oil is extracted from coconuts, but you can see it's different from other plant oils as it is a white solid at room temperature. That's because it's mostly (90%) saturated fat- a special kind of saturated fat.
In fact, about 65% of the fat in coconut oil is a mix of different "medium-chain triglycerides" (MCTs). This is not the same kind of saturated fat you find in dairy and conventional meats.
Coconut oil"s medium-length chains are easily absorbed and go straight to the liver where, unlike other fats, they're quickly metabolized (i.e. converted) into energy as special molecules called "ketones".
Ketones can be a great brain fuel, and have been shown to enhance cognitive function while helping with several brain disorders such as Alzheimer's and epilepsy.
TUNA FISH
Fatty fish like tuna provides docosahexaenoic acid (DHA), a type of omega-3 fat that is essential for brain development and function, and may help to slow down the process of brain aging as we get older. In addition, as indicated by the FDA and EPA ( Environmental Protection Agency) seafood consumption is especially important for pregnant or nursing women and moms with young children because eating fish regularly helps with the growth and development of children's brains and even helps boost IQ. Research shows that when women of childbearing age consume the recommended 2-3 servings of fish per week, her baby can gain an estimated 2.6 IQ points. For convenience, stock up on cans of tuna & just one serving of Bumble Bee Omega-3 albacore tuna contains 500 mg of EPA (eicosapentaenoic acid) and DHA (Docosahexaenoic acid) combined.
CONCORD GRAPE JUICE
You may have heard that drinking Concord grape juice can help support a healthy heart, but an emerging area of research suggests it may also be good for the mind. A recent study published in the American Journal of Clinical Nutrition showed that the cognitive health effects associated with the Concord grape pertain not just to older adults, but also to younger, healthier adults. The researchers found that drinking Concord grape juice daily was associated with cognitive benefits, including driving performance and certain memory benefits. While participants drank the Concord grape juice each day, the effects were seen even after participants no longer drank the juice, suggesting that the plant nutrients, or polyphenols, may have a prolonged impact on cognitive well-being and performance
