Your brain works hard and uses a lot of energy to keep you going strong. Studying, talking, speaking and moving all involve the use of your brain. Your brain doesn't thrive on just any food, though. Certain foods have been tied to improved concentration, motivation, memory, sensorimotor function and reaction time. Vegetarian brain foods pack a punch, whether you want to do better in school or keep your mind sharp as you get older.
Flaxseed
Flaxseed is rich in omega-3 fatty acids. Omega-3s are a healthy fat that has been tied to improved cognition and preservation of mental function in aging adults. Omega-3s are a vital component of the outer membrane of brain cells, so it's no surprise that consuming them improves tests of brain function. More are needed as the brain replenishes cells. Krill, algae, walnuts, walnut oil, pumpkin seeds and some leafy green vegetables also contain omega-3s. Flax can be consumed freshly ground or as an oil.
Peanuts
Peanuts contain choline, an essential nutrient that is a precursor to neurotransmitters. Neurotransmitters are tiny chemicals that are part of your nervous system's communication method. According to the Linus Pauling Institute, animal studies have shown that choline supplementation improves reaction time and memory in animals. It is found in wheat germ, brussels sprouts and broccoli. Egg yolks are especially rich in choline, which may suit some vegetarians. Strict vegetarians are at risk for choline deficiency.
Apples
Apples are rich in quercetin, a potent antioxidant that neutralizes free radicals that could damage brain cells. Quercetin may also help prevent stroke by stabilizing blood vessels and promoting normal blood supply to the brain. Quercetin is stored in the skin of the apple, so be sure to eat the peel. Onions, tea, leafy green vegetables, red wine, St. John's wort and ginkgo also contain quercetin.
Considerations
Brain health is about what you don't eat as much as what you do. Avoid consuming too much fat, especially saturated and hydrogenated fats, because it may increase your risk of artery blockage and stroke. A high-sodium diet increases your risk of hypertension, which can lead to stroke and brain damage, and consuming alcohol impairs your brain in the short term.
References
- "American Journal of Clinical Nutrition"; Rethinking Brain Food; Irwin H. Rosenberg; November 2007
- "Psychology Today"; What is Good Brain Food?; Hara Estroff Marano; February 2007
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich; June 2009
- Linus Pauling Institute; Choline; Victoria J. Drake; January 2008
- American Cancer Society; Quercetin; November 2008
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