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Brain Foods To Supercharge Your Mind: 6 Healthy Snacks for Boosting Focus and Memory

Written by
Holly Young
Published on
January 2, 2023

Have you ever found yourself struggling to focus, retain information, or simply stay alert? If so, it may be time to consider adding some brain foods to your diet. Eating the right snacks can help to supercharge your mind, boosting focus and memory. From nuts and berries to avocado and dark chocolate, there are plenty of healthy snacks that can help to support your cognitive functions. Here, we’ll take a look at six of the best brain foods to help you stay sharp, productive, and alert. With the right mix of nutrients, you can give your brain the fuel it needs to stay sharp and focused.

1. Oregano: Dehydrated oregano is one of the richest food sources of luteolin, a plant compound with powerful antioxidant, anti-inflammatory, and neuroprotective properties. The combination of these helps improve the cognitive functions of the brain. Because of its neuroprotective nature, oregano prevents the death of nerve cells, improving the nervous system. The active compound carvacrol in oregano increases dopamine levels and eases depression. Oregano is a member of the mint family and can be used a salad topping, in vinaigrettes or sipped as a tisane (herbal tea) by:

  • adding 2 teaspoons of dried oregano in a ball infuser
  • pour 1 cup of boiling water over the infuser
  • steep for 5 minutes
  • remove the infuser and sip

2. Dark chocolate: Rich in glucose, dark chocolate is stimulating and energizing. According to research, people who eat chocolate once a week tend to have better cognitive activity. An improved cognitive state means better memory, scanning, tracking, and abstract reasoning skills. Chocolate has methylxanthine, a plant-produced compound that enhances various bodily functions. Just be mindful that moderate consumption of methylxanthine from food sources is safe, but high doses could cause anxiety, increased heart rate and gastric acid secretion.

3. Walnuts: first off, walnuts look like mini brains, so it's no surprise that these nuts are rich in omega-3 fatty acids, an essential fatty acid to keep the brain functioning normally. Low omega-3 intake has been linked to depression and cognitive degeneration. The antioxidants in walnuts may help fight age-related cognitive decline and reduce the risk of neurodegenerative diseases, like Alzheimer's. Plus, walnuts are known to raise melatonin levels by three times, amazing news for anyone struggling with insomnia. Up your walnut intake by adding a serving to your salad or making my fav - raw walnut meat tacos.

4. Avocados: Avocados reduce low-density lipoproteins (LDL), which are detrimental to your health, and increase high-density lipoproteins (HDL). Avocados contain significant amounts of potassium, an ion essential for maintaining normal blood pressure. It is also rich in vitamin K which improves the body’s blood clotting. Moreover, avocados are a good source of folate, an important substance for nerve cell health.

5. Blueberries: Blueberries are particularly good for improving cognitive function, thanks to their high levels of flavonoids, a type of antioxidant. Recent Tufts University research suggests that the consumption of blueberries may be effective in improving or delaying short-term memory loss. There are so many ways to enjoy blueberries but I'm a big fan of blueberry banana smoothies with lemon zest.

6. Broccoli: This power packed vegetable has also shown to have positive effects on cognitive activity. Research has revealed that broccoli is high in glucosinolates, a group of compounds that can halt the decline of the neurotransmitter acetylcholine, which is necessary for the central nervous system to perform.

Eating the right snacks is a great way to supercharge your mind, boosting focus and brain health. From nuts and seeds to broccoli and avocados, there are plenty of healthy snacks that can help to support your cognition. If you are having trouble focusing, or simply need a mental energy boost, toss a few of these into your daily diet and reap the benefits.

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