Healthy Foods to Eat for Brain Power
These natural brain foods can boost concentration and performance.
Natural Brain Foods for Long-Term Benefits
1. Natural Brain Foods for Alertness:Fish for Omega-3s
"People who eat lots of omega-3s maintain brain capacity, concentration
and alertness much better," says Somer.
Kulze recommends getting your omega-3 fatty acids from oily, cold-water
fish, such as salmon, mackerel, herring, sardines and trout.
"Wild Alaskan salmon is best," Kulze says. "It has a
lot of omega-3s, plus other brain nutrients such as the B vitamins and
Aim for three servings per week. You can also get omega 3s in fortified
2. Natural Brain Foods for Cognition: Dark Fruits and Veggies for
"The antioxidants in fruits and vegetables protect the brain from
oxidants that damage delicate cell membranes and brain cells, and may cause
dementia," Somer says. "Maintaining a high antioxidant level is
important for cognition and memory."
Look for darker colored fruits and vegetables for highest levels. Most
nutritionists name blueberries as the ultimate antioxidant powerhouse.
3. Natural Brain Foods for Memory: Spinach, Broccoli, and Beans for
"Vitamins like B-6 and B-12 are important in maintaining your nervous
system in general and are associated with improved memory and alertness,"
While B-12 and folic acid (folate) are best absorbed in supplement
form, she says, "be aware that as you get older you need more B-12. Foods
like spinach, broccoli, or beans are a good source of folate."
2 Eating Tips for Brain Power
1. Don't Skip Breakfast
Hunger hinders concentration. Period. Breakfast will get your neurons
popping. And here's one of the best natural brain foods to get your day off
"Steel-cut oats would be a great choice," Kulze says. "They are
an excellent source of glucose delivered over a long period of time."
2. But Do Skip the Late Nights
No amount of food can help if you're not getting enough rest. Get a good
night's sleep, and when you wake up, select foods that will stimulate your
taste buds - and your brain as well.