Boost Your Mind And Diet With Brain Fuel

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Hacking productivity is a hot topic these days. You can have all the organized task lists and morning routines that your heart desires but the biggest contribution will be a high functioning brain. Fuel for your brain for activities like concentration, thinking, memory, and long-lasting energy and your productivity will skyrocket.  Here is a list of some of the most effective brain fuel to include in your daily diet:

Boost Your Brain with Omega 3

Among the best brain-boosting foods, those rich in Omega 3 count as the most efficient. Although fat is often labeled as a negative factor in health, Omega 3’s such as DHA, EPA, and ALA  are essential to amplifying the power of the brain. They work by supporting the retention capacity of brain cells. As a result, they improve overall brain power and working memory, especially among young adults.

In fact, if you don’t get enough Omega 3’s in your diet, it will affect the ongoing development of your brain. Specifically, a lack of DHA is associated with premature aging of the brain as well as a decline in cognitive skills and capacity.

The best sources of Omega 3’s include salmon, eggs, fish oil, walnuts, sardines, flaxseed, and chia seeds which are excellent natural foods for brain health.

Choline for Improved Focus

Another very important brain food is choline. Choline helps produce acetylcholine. Acetylcholine is a neurotransmitter that’s associated with learning and mental focus. A lack of choline in the diet leads to poor focus and concentration, frequent mood changes, poor memory, and other cognitive problems. This is especially true as someone gets older.

Based on the results of a Boston University study, choline helped boost the memory and brain performance of 1,400 healthy adults for a period of 10 years. Choline is especially found in egg yolks. Other good sources include liver, salmon, beef, cod, cauliflower, peanut butter, and brussel sprouts.

Vitamin B’s To Help Energize the Brain

Among the best foods to increase brain function are vitamin B’s. Vitamin B1 is known to boost the mind and energize all brain cells. Low levels of vitamin B1 is associated with problems with short-term memory, fatigue, irritability, and confusion. High vitamin B1 sources include lentils, black beans, sunflower seeds, seaweed, and macadamia nuts.

Vitamin B6 also helps improve mood and sharpen focus and concentration as well as memory. Good sources include tuna, turkey breast, avocado, pistachios, and grass-fed beef.

Also known as folate, vitamin B9 is another type of vitamin that can boost brainpower. Vitamin B9 promotes healthy brain functioning and memory. Lack of folate can lead to brain fog, anxiety, and increased fatigue and irritability. You can find vitamin B9 in broccoli, asparagus, spinach, and beef liver.

Vitamin B12 is another important player in promoting excellent memory and focus. It also provides the value of a natural energy booster.  You can find high sources of B12 in eggs, animal liver, clams, nutritional yeast, wild salmon and sardines.

Glucose, Zinc, and Magnesium

Among the foods that can boost your memory are those that are rich in glucose, zinc, and magnesium. Those rich in glucose will provide natural fuel to your brain by providing steady blood flow to it. The healthiest sources for glucose include whole grains, beans, fruits, and vegetables.

Zinc works to support the growth and performance of many nerve cells in the brain and spinal cord. It is essential in order to have a normal functioning brain. Foods rich in zinc include pumpkin seeds, grass-fed beef, mushrooms, cashews, and spinach.

Lastly, magnesium helps calm the brain and the nervous system and helps provide greater focus. Important sources include avocado, cashews, almonds, and spinach.

If it’s important for you to have your brain function like a high-performance machine that can serve you better, then it’s important to fuel it right. Your best approach to hacking productivity begins by feeding your mind.

 

References:

https://www.healthline.com/nutrition/11-brain-foods

http://inc-asean.com/the-inc-life/want-to-maximize-your-brain-power-and-increase-your-focus-add-these-foods-to-your-diet-today/?utm_source=inc&utm_medium=redir&utm_campaign=incredir

https://www.rd.com/health/conditions/best-brain-food/

https://www.sharecare.com/health/health-value-of-foods/eating-whole-grains-benefit-brain

https://www.brainmdhealth.com/blog/focus-on-choline-improve-focus-memory/

 

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