Brain Food Examples

In normal circumstances, the only fuel used by the brain is glucose. Hence, it is important to eat enough carbohydrates. The best carbohydrates are those with a low glycemic index, such as pasta and vegetables, as these provide energy for a long time and do not cause blood sugar to spike. Proteins are also involved in brain function, because the amino acids tryptophan and tyrosine are used to make neurotransmitters. Of the two, tryptophan is an essential amino acid--it cannot be made by the human body.

Salmon

A prime example of brain food is salmon. It is one of the best sources of the omega-3 fatty acids eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. DHA is an important component of the brain and retina, while EPA combats inflammation. Omega-3 fatty acids have been reported to improve mood and aid depression and psychotic disorders, according to the "Journal of Neurochemistry." Apart from the omega-3s, salmon is a healthy source of lean protein, containing low levels of saturated fat. Wild salmon is healthier than farm-raised as it contains higher levels of omega-3s and lower levels of contaminants.

Chocolate

Yes, chocolate is brain food. However, not all chocolate is equal. The benefits of chocolate arise from the cacao bean, so choose high-cacao-percentage dark chocolate bars. The flavonoids, theobromine, catechins and other substances in cacao are believed to have cognitive and mood enhancement effects, as discussed in "Public Health Nutrition."

Green Tea

Green tea packs a powerful punch of antioxidants, vitamins and L-theanine. Perhaps the most important antioxidant in green tea is Epigallocatechin Gallate, or EGCG, which, according to "Current Molecular Pharmacology," has several health benefits, including cognitive enhancement and anti-cancer properties.

Acai Berries

Acai berries contain all the antioxidant, vitamin and brain benefits of other purple and black berries. They also contain omega-3 fatty acids, which are not usually found in berries. Antioxidants help prevent damage from free radicals and hence help keep the arteries, and thus blood flow to the brain, healthy. Omega-3 fatty acids ensure optimal brain function as they improve blood flow and are involved in cell signaling.

Blueberries

Blueberries are rich in antioxidants and stimulate blood flow to the brain, thus aiding concentration. According to the "Journal of Nutrition," blueberries may enhance neuronal communication via increases in neuronal signaling. The same study documents that blueberry juice supplementation for humans with mild cognitive impairment increased verbal memory performance.