Coconut oil is the perfect brain fuel because of its abundance of medium-chain fatty acids, a good energy source for the brain. Coconut oil is a healthy oil to use for cooking at higher temperatures as it won’t turn to a harmful trans-fat. A recent study published in Neurology found that people whose diets were high in trans-fats were more likely to have brain shrinkage than those whose diets were low in trans-fats.
Salmon is an excellent choice of oily fish that is rich in omega-3 fatty acids and iodine to help support optimum brain performance and memory. Salmon is also rich in the super antioxidant astaxanthin.
Walnuts make a great brain-boosting snack, containing alpha linolenic acid to help improve memory and the antioxidant called ellagic acid, which helps protect the brain from free-radical damage. Add walnuts to salads, baked goods, muesli or dips or use a walnut butter spread on toast.
Including more berries in your diet is a simple and delicious way to improve your memory and brain health. According to a paper published in Annals of Neurology, women who have higher intake of berries in their diets have a slower rate of age-related memory loss.
Berries have high levels of two potent antioxidants called anthocyanins and flavonoids, which are associated with lower rates of cognitive decline.
Green tea (Camellia sinensis) has been found to help boost memory and attention and improve mental clarity. Green tea’s beneficial effects on cognition are due to a combination of L-theanine and caffeine. L-theanine has a calming effect and helps reduce caffeine’s stimulating effect while still enhancing its ability to improve focus and brain function.
Eggs are a fabulous memory-boosting food rich in PS and choline, which are needed to make the neurotransmitter acetylcholine involved in memory. Eggs also provide brain-boosting B vitamins.
Avocados are a rich source of the antioxidant vitamin E that helps protect brain cells from oxidative stress caused by a build-up of free radicals. Eating foods high in vitamin E will support brain health and improved cognition, as well as helping reduce the risk of Alzheimer’s disease.