Brain Foods

There were times during my previous semester in college where my brain felt a little sluggish so I thought about how nice it would be to have better memory and the ability to retain and process information more efficiently. I can learn course material quicker and possibly reduce the amount of time I spend studying. After some research I learned that cognitive abilities can be improved by merely eating the right foods.

Fish - The presence of omega-3 fatty acids - docosahexaenoic acid (DHA) and eicosapentenoic acid (EPA) - in fish has shown to contribute to brain development. Eating fish can also slow down dementia and possibly prevent mental illnesses like depression and bipolar disorder.


Vegetables - Certain vegetables like broccoli, tomatoes, and spinach have a high content of antioxidants. Antioxidants clean out free radicals (high reactive form of oxygen) that damage brain cells. They also improve cognitive skills and slow down the process of Alzheimer's disease. Other foods with antioxidants: fruits, green tea, garlic, soy, whole grains, and more.

Strawberries - Strawberries in particular contain a certain flavonoid (antioxidant) called fisetin. Fisetin activates neurological pathways, which helps improve long-term memory. Studies in rats have shown that eating strawberries and blueberries also improves coordination, concentration, and short-term memory. Other foods with fisetin: onions.

Eggs - Eggs contain choline, an organic compound that helps synthesize the neurotransmitter, acetylcholine. Researchers have found that boosting the amount of acetylcholine in the brain resulted in memory improvement. Other foods with choline: fish, grains, peanuts, lean meat, and soybeans.


Yogurt - Yogurt contains tyrosine, an amino acid that helps produce neurotransmitters such as dopamine and noradrenalin. Studies show that tyrosine can improve performance, alertness, and memory while under stress. Other foods with tyrosine: diary products, fish, wheat, and oats.

Sources:

http://www.crumcreek.com/library/antioxidant.html
http://www.fi.edu/learn/brain/micro.html
http://www.vitamins-supplements.org/amino-acids/tyrosine.php
http://www.wellnessletter.com/html/wl/2001/wlFeatured1001.html
http://www.newscientist.com/channel/being-human/mg18625011.900-11-steps-to-a-better-brain.html
http://www.food-info.net/uk/qa/qa-fi26.htm
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20070904/brain_food_070904?s_name=&no_ads=