Your brain needs energy. Lots of it. Yet, you can’t just feed it with anything.

Avoid the processed food and the candy bars. Stay away from the vending machine. Instead, fuel up with good fats, antioxidants, fibres and the right carbs. These are some foods that may help you kick-start your brain.

1. Avocado. Foods rich in magnesium and monounsaturated fats, such as avocado, stabilize and increase the flow of blood to your brain.
2. Blueberries. Since blueberries are high in fibres and have a low glychemical index, they will feed your brain with small amounts of energy for a long time, keeping mental performance on top. Consumption of blueberries is also linked to a reduced risk of Alzheimer’s as well as improved learning ability.
3. Tomatoes. Lycopene is the name of an antioxidant found in tomatoes. This antioxidant is good for your brain, and it may prevent dementia. However, you have to cook your tomatoes before your body can benefit from this antioxidant.
4. Nuts. Since nuts contain good fats and complex carbs, they’ll provide your brain with energy for a long time. Also, nuts are rich in vitamin E, which is important for cognitive function. The best kind of nuts is walnuts due to their high content of brain-boosting omega-3.
5. Salmon. Will improve mental abilities due o content of omega-3 and protein. Omega-3 is linked to improved alertness, cognitive function and memory.
6. Eggs. Egg yolk contains a nutrient called choline that is said to boost cognitive abilities.
7. Linseed. Contains lots of omega-3. Also makes your body digest food slower, thereby feeding your brain with energy for a longer time.
8. Olive oil. A diet rich in healthy fats can improve your memory and balance your mood. Olive oils contain good fats as well as antioxidants (that’s what gives the oil its colour!).
9. Legumes. Are rich in protein, fibres and thiamine (a.k.a. vitamin B1). Thiamine is a key to healthy brain cells.
10. Almonds. Contains phenylalanine that can do wonders for you neurological health and riboflavin that boosts memory.
11. Spinach. Contains lot of iron. Deficiency of iron is linked to foggy thinking, fatigue and cognitive issues.
12. Coffee. Caffeine raises alertness and helps you stay focused. Also, three cups of coffee a day has proven to reduce the risk for dementia.
13. Green tea. When freshly brewed, it may help you enhance your memory. Also contains small amounts of caffeine and catechines (antioxidants).
14. Yoghurt. Is rich in an amino-acid named tyrosine which is a key in the production of dopamine and noradrenalin, two neurotransmitters.

Photo: Jeff Kubina

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