Although it’s all too common to reach for ultra-processed foods in a pinch, most people have come to understand that there are better options available to enhance health and wellbeing. Some food has even been proven to boost brain power and memory. School may be out for the summer, but that doesn’t mean we couldn’t all use some help in that department.
Recently, Legacy Online School analyzedscientific studies and nutrition advice to uncover the top foods proven to enhance brain health. Here’s what they found:
Dark chocolate: Enhances memory and concentration
Dark chocolate contains a large percentage of flavonoids—an antioxidant—and studies have shown they promote several actions that positively impact brain power. Flavonoids help prevent neurons from dying unnecessarily and support brain plasticity, creating a brain that is more resilient to stress, and better able to learn and adapt. This explains why foods rich in flavonoids, like dark chocolate, can enhance cognitive performance and protect against neurological decline.
Improving your brain’s plasticity sharpens memory, concentration and cognitive skills, helping students to stay attentive during long study sessions, improve their problem-solving skills, and assisting with exam recall.
Avocado: Sustains energy and focus over long periods
Rich in monounsaturated fats known to improve blood flow, avocados may lower the risk of cognitive decline, which enhances focus over time and helps sustain mental energy during study periods. Ron White, a memory expert, explains why avocados are one of his favorite brain foods “One of the standout nutrients in avocados is folate, a B-vitamin essential for brain function,” says White. “Folate plays a role in the synthesis of neurotransmitters, which are the brain’s messaging chemicals. Adequate folate intake is associated with improved cognitive functions like memory and concentration. Additionally, folate is crucial during pregnancy for the healthy development of the baby’s brain and nervous system.”
According to him, avocados are an especially good source of antioxidants, like vitamin E, which helps protect the brain from oxidative stress. “Oxidative stress is a factor in aging and various neurodegenerative diseases like Alzheimer’s.”
Berries: Boost memory recall and learning abilities
A 2014 study demonstrated that berries can prevent age-related neurodegenerative diseases and improve motor and cognitive functions. Similar to dark chocolate, many berries contain flavonoid antioxidants, which also reduce inflammation and oxidative stress.
Incorporating berry fruits into your diet can help to improve memory recall and the ability to process new information, while also assisting in protecting against stress-related damage to the brain during high-pressure periods.
Coffee: Provides alertness and increased processing
A favorite for many to boost alertness, coffee often contains caffeine, which is thought to increase the brain’s capacity for processing information. It can help to increase alertness and reduce mental fatigue during intense study and work sessions. Researchers also discovered that caffeine increases brain entropy (complexity and variability of brain activity), and higher entropy allows the brain to process a greater amount of information.
Walnuts: Enhance long-term brain health and reduce stress
A newly released clinical study found that eating walnuts regularly is ideal for counteracting the harmful effects of stress on those attending college. Researchers found that daily walnut consumption improved mental health indicators and protected against some of the negative effects of academic stress on metabolic and stress biomarkers. Academic stress was associated with lower gut microbial diversity, which was improved by walnut consumption. This can help students engage with material and make it easier for the brain to form memories.
