Without having to think about it, your brain keeps everything in your body working properly. To enhance your brain function, you should eat various foods to keep your brain fueled with valuable nutrition. Taking time to add brain-healthy foods to your diet will help improve your memory, ward off disease and keep you more alert.
Proteins
Protein-rich foods provide your body with valuable amounts of amino acids. When you eat proteins rich in amino acids, your brain is provided with the ability to create new neurotransmitters; therefore, your brain can send messages more efficiently, reports AskDrSears.com. Protein-rich foods may be found in animal-based sources such as beef, poultry, fish, dairy and eggs. Also, certain plant-based proteins such as beans, nuts, tofu and soy products provide essential amino acids. The benefits of plant-based proteins are that they do not add unhealthy saturated fat to your diet. When consuming plant-based proteins, it is important to eat a variety to ensure you consume all the essential amino acids.
Healthy Fats
Foods that contain high amounts of healthy fats help to fuel and power your brain. According to HelpGuide.org, the human brain is made up of 60 percent fat, and fat consumption is important to enhance learning, memory and overall brain function. Eating fats that are specifically rich in omega-3 fatty acids will help reduce your chances of developing dementia. Foods rich in omega-3 fatty acids include walnuts, flaxseed, salmon, halibut and tuna.
Whole-grain Carbohydrates
The Harvard School of Public Health reports that eating carbohydrates can be an important part of keeping your brain healthy and functioning properly, and you should eat whole-grain carbohydrates whenever possible. Sources of whole-grain carbohydrates include bread, pasta, brown rice, oats, quinoa and barley.
Iron-rich Foods
Foods high in iron help to ward off anemia and resulting fatigue. The consumption of dietary iron is important to keep your brain tissue healthy, to keep your brain neurotransmitters functioning properly and to maintain alertness. Foods that contain high amounts of iron include red meat, organ meat, beans, lentils, spinach, dried fruit and cereals that have been enriched with iron. Eating vitamin C-rich foods along with foods that contain high amounts of iron will help your body absorb the dietary iron.
Blueberries
Blueberries are often considered to be a "super food," because they are low in calories and contain a rich assortment of vitamins, minerals and fiber. Also, blueberries have been linked to improving short-term memory, according to MayoClinic.com. Blueberries can be easily added to cereals, salads and baked goods or eaten alone as a healthy and filling snack.
