1. Deep-Water Fish or Specific Fish Oil
Our bodies cannot create essential fatty acids (EPAs). We must consume EPAs through our diets. The most beneficial omega-3 fats can be found naturally in deep-water fish. Wild salmon is the best source for DHA, which is a fatty acid that is particularly effective and essential for optimum brain function and memory. In fact, researchers have shown that low DHA levels are associated with a higher risk of developing Alzheimer’s and memory loss. Besides deep-water fish, excellent sources of DHA and EPA oils can be found in flaxseeds, soya beans, pumpkin seeds, and walnuts. Other primary sources of fish that are rich in brain-health oils are lake trout, mackerel, sardines, kippers, bluefish, and pilchards. Most researchers and doctors recommend trying to eat a 4-ounce serving, 3 times per week. Due to the importance of these essential fatty acids for brain performance and overall well-being, taking omega-3 supplementation is highly recommended to meet the optimal intake guidelines. Of course certain omega 3 supplements are superior to others. Other health benefits of EPAs include lowering blood fat, curbing joint pain, helping with depression, aiding baby development, lowering inflammation (especially great for those with Asthma), reducing the symptoms of ADHD, and protecting against dementia.
Researchers and doctors have long touted nuts as an excellent source of vitamin E. Vitamin E is linked with preventing cognitive decline, as shown in several research studies and publicized in peer-reviewed academic journals such as the American Journal of Epidemiology. Furthermore, nuts also come packed with powerful antioxidants, such as ellagic acid (found in walnuts), that help protect the brain against free radical damage. Nuts are also a good source of naturally occurring omega-3 fatty acids. Doctors recommend adding an ounce a day of nuts to your diet. Excellent sources of nuts include: hazelnuts, filberts, almonds, peanuts, cashews, unhydrogenated nut butters, and Brazil nuts.
Although the human brain weighs, on average, only 2 percent of total body weight, it consumes more than 20 percent of the energy in our bodies at resting metabolic rate (RMR). And just like every other organ in our body, the brain cannot function at optimal capacity without proper energy. So, as researchers have pointed out, our ability to focus and learn comes from the appropriate, consistent supply of glucose (energy) in our blood transported to our brain. You can accomplish optimal brainpower throughout the day by selecting wholegrains with low-glycemic index (GI), which emits glucose gradually into the bloodstream. Great sources of whole-grain are in oatmeal, brown rice, brown cereals, granary bread, wheatbran, and brown pasta. Studies have also shown that whole grain also works to reduce your risk of heart disease.
Research amassed from studies conducted across the world implies that the ingestion of blueberries could be beneficial in improving mental health and short-term memory. Blueberries are even referred by some doctors as “Brainberries” (the term comes from Dr. Steven Pratt, the author of Superfoods Rx: Fourteen Food Proven to Change Your Life). Researchers are also finding that blueberries assist in shielding the brain from oxidative tensions and may also lessen the consequences of age-related ailments. Furthermore, additional reports have demonstrated that diets abundant in blueberries enhanced both the learning capacity and motor skills of aging rats. The much older rats were able to perform mentally similar to considerably younger rats.
5. Proper Dietary Fulfillment and Supplementation: Vitamins and Herbs
Equally important to consuming all the above foods is meeting all the health guidelines and dietary goals for oils, vitamins and minerals in your diet. If you are not getting the proper amount of core vitamins in your diet, your body will experience undue stress that can increase to worrisome levels. Proper dietary supplementation could be key to unlocking your brain’s full potential. There are a variety of herbs that have also been shown to help you achieve optimal brain function.
We don’t directly sell any supplements on this website, but we do review them and offer our guidance! Our mental health and brain function supplement reviews are free for anyone to access and research. See our rankings for the best omega-3 supplements to the right-hand section of this article and check out our official ranking of the three best brain supplements for focus and memory for 2015.
Do not procrastinate! Start looking for these super-foods the next time you go shopping! Changes are hard to make, but we believe in you.
Naturally improving your memory, brain power, and overall well-being is a very worthwhile goal, but will take time to accomplish. In addition to eating the foods mentioned in this article, check out the vital vitamin classes needed to further assist in maintaining or improving brain function. We hope this article helps you reach your intended goals.