We all know there is no magical food that will instantly make us smarter. However, certain foods are linked to increasing your brainpower and keeping your body and brain healthy. Nutritionists emphasize that the most important strategy to maintain a healthy “diet” is to simply include various fruits and vegetables, whole grains, and legumes. Many also suggest getting your protein from plant-based sources, eating good fish, and receiving fats from healthy fats, rather than processed ones (Harvard). Now let’s see what foods you should start including in your “diet” to boost your brainpower! 

Oily and Fatty Fish: 

Oily and fatty fish are known to be a great source of omega-3 fatty acids. Omega-3s help to construct membranes around each cell, including the ones in your brain. Therefore, they can improve the structure of brain cells called neurons. People who include fatty fish in their meals have seen a lower level of beta-amyloid in their blood. People with a higher level of beta-amyloid are more likely to develop damaged clumps in the brain that lead to Alzheimer’s (Medical News Today). 

Berries:

Berries are not only delicious, but also help your body and brain simultaneously. All berries contain flavonoid antioxidants, which make them good for your brain. Antioxidants help to reduce inflammation and oxidative stress. In some studies, the antioxidants in berries have improved communication between brain cells, reducing inflammation and increasing brain plasticity. This allows the brain to form new connections, ultimately boosting learning and memory. It also reduces or delays age-related neurodegenerative diseases (Pmc). Olivia Liu (11) explains that, “I never knew how much of an impact berries could have on your brain. I knew that they were healthy fruits, but I always snacked on them, not knowing how healthy they really are.”  

Nuts:

Research has shown that consuming nuts improves healthy heart markers, leading to a healthy brain and keeping you at a lower risk of neurological disorders. Nuts contain nutrients like healthy fats, antioxidants, and vitamin E. All of these nutrients play a significant role in forming the brain and the power it brings us. One nut in particular is very beneficial for your brain: walnuts. Walnuts deliver anti-inflammatory omega-3 fatty acids, on top of what all the other nuts provide (Health Line). 

Eggs:

We all know and have heard that eggs are good for you, but let’s talk about why they are so healthy. Eggs include vitamins like B6, B12, folate, and choline. Choline is an essential micronutrient for our bodies because it helps regulate mood and memory. Although our liver produces this nutrient, it only gives a minuscule amount. The rest comes from your food intake, which is why we must eat eggs. Chelsey Natividad (11) tells us, “I knew eggs were so ‘healthy’ for you, but hearing how they truly impact your body and mind makes me want to eat eggs and other things more willingly.”

Green and leafy Vegetables: 

Vegetables are also one of those foods that our parents and doctors are constantly telling us to eat more of. But they have a reason for telling us this: leafy greens like kale, spinach, collards, and broccoli are rich in vitamins like vitamin K, lutein, folate, and beta carotene, which are all brain-healthy nutrients. The research for this suggests that these plant-based foods could help slow cognitive decline. 

To wrap this up, these are just a few foods that increase and lead to brain power. With school in season and tests coming up, I think that including these foods in an everyday diet or even 2-3 times a week will truly allow some to be able to concentrate more and retain more information. Not only do these foods help your brain, but they also strengthen your body and physical health, so there is more than just one purpose to eating these foods.