Ever feel like your brain is running on low battery? We often reach for coffee or some caffeine-induced booster to survive the day, but what if the real secret to a sharper mind is just hiding in plain sight? Recent breakthroughs in science reveal that some foods can have an impact on our brain chemistry. With that, they either boost our memory or cause us brain fog. Today, we’re serving you the 9 foods that can change your brain waves!
9. Blueberries
All along, we knew that blueberries were the ultimate superfood. The magic actually lies in its anthocyanins, which give it its deep blue color. Take note that wild blueberries contain 33% more of these brain-boosting anthocyanins than the regular ones. Blueberries not only fight off damage but also enhance your short-term memory and verbal recall.
8. Green Tea
Swap your coffee for green tea to change your brain waves. It’s the L-theanine speaking, which is an amino acid that increases the generation of alpha waves in your brain. This means that it boosts your relaxed alertness and creativity. It also influences your key neurotransmitters like serotonin and dopamine. Basically, it helps you feel focused without the heart-pounding effects of coffee.
7. Avocados
That avocado toast is the best breakfast you’ve ever had. Why? We associate avocados with heart-healthy monounsaturated fats, but what you don’t know is that they’re also good for the brain. Consuming avocado daily helps lower cognitive decline. Also, they’re rich in lutein, which directly improves cognitive function.
6. Pomegranate
Here’s a fruit to add to your grocery list. Pomegranate is your brain’s personal security system as compounds from it reduce the buildup of amyloid plaques in your brain, a key factor of Alzheimer’s disease. They also help fight neuroinflammation, which protects your brain from low-grade inflammation. Add pomegranate juice to your diet to preserve your brain health as you age.
5. Blackcurrants
Here’s another berry for a double punch on your brain health. Blackcurrants feature vitamin K, which is essential for your sphingolipids. It is a type of fat that is packed in the brain for its structure and function. These berries are also loaded with anthocyanins and polyphenols, which possess powerful anti-inflammatory effects.
4. Beets
Think of a dish or drink that involves those humble beets that’ve been sitting forever in your fridge. The nitrates that are found in beets increase oxygenated hemoglobin in your prefrontal cortex, which is the area responsible for focus and decision-making. With just 500ml of beetroot juice, you improve your working memory, especially in young adults.
3. Fermented Foods
A 2024 Harvard study proposed a theory involving fermented foods. The accidental discovery of fermentation actually fueled the evolution of our complex brains as we know them. By storing food, they created a pre-digested nourishment that provided an energy boost. This theory is supported by our smaller large intestines, which suggest we adapted to eating food already broken down by fermentation.
2. Chia Seeds
Don’t underestimate the power of these tiny seeds. Chia seeds were actually found to enhance spatial learning and memory. It means that it’s linked to their ability to improve glucose tolerance and reduce inflammation in the brain. These seeds also contain alpha-linolenic acid (ALA), a plant-based omega-3 that your brain can convert into the more potent DHA. This suggests that it can have a direct impact on the mechanisms that go wrong in neurodegenerative diseases.
1. Eggs
Eggs are naturally packed with choline, which is a nutrient that is linked to acetylcholine for memory and learning. But here’s the truly mind-blowing part: There are critical periods during brain development where a mother’s choline intake can lead to lifelong enhancements in her child’s memory. Just 300mg of egg yolk choline per day improved verbal memory in adults. This means that eggs also provide the building blocks for a better brain.