Today’s demanding lifestyle needs an active brain to tackle everyday challenges and get the best of our efforts. A survey reported that 450+ people worldwide are fighting mental illness and severe neurodegenerative diseases. Just like our body, the brain also requires a nootropic diet for cognitive fitness.
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A Nootropic Diet For Cognitive Fitness – An Overview
A nootropic diet means a diet that fuels our brain and makes it more active so we can perform brain functions well. Nootropics are cognitive enhancers that work as brain medicine and help the sufferers get rid of mental illness. They help to boost brain power, focus, memory, and alertness. Nootropics are also found in numerous foods. In this article, we have covered the best nootropic foods for the brain.
Best Brian Foods
You may often notice that people in offices use coffee as an energy drink. Coffee keeps their minds active and alert. Caffeine is a natural nootropic found in coffee. Additionally, it helps to decrease the effects of adenosine, a chemical that is responsible for brain fatigue, stress. Furthermore, you will also get relief from anxiety and sleeplessness because it releases adrenaline.
Coffee is one of the most popular and widely consumed psychoactive ingredients in the world. Evidence shows that consuming coffee supports cognitive functions and performance. It plays an important role to protect from multiple sclerosis, Alzheimer’s, Parkinson’s Disease, and early mortality. However, consuming too may cause adrenal burnout. Lastly, consuming 1-2 cups of coffee is enough for a day.
Dark Leafy Vegetable
Leafy vegetables such as kale or spinach are a rich source of two carotenoids, Lutein and Zeaxanthin. Numerous studies have shown that people with higher consumption of Lutein and Zeaxanthin perform well in a memory test. After they eat dark leafy vegetables, their brains work at their best and they get the fastest processing speeds.
These two carotenoids are linked with cognitive functioning. They are beneficial for greater crystallized intelligence.
Eggs are another great nootropic-rich diet. It is a rich source of choline. Choline boosts neurotransmitter signaling across our brain’s neuronal membranes. In simple words, choline helps to produce a compound called acetylcholine. Acetylcholine assists our brains in retaining memories and leads to better sleep.
Acetylcholine is an important component in learning and memory, as well as sleep. An egg contains (125mg) 27% of the daily recommended dosage of acetylcholine. Sadly, our bodies are not able to produce an adequate amount of acetylcholine. Thus, we need to fulfill the required dosage for outside sources. Consuming eggs daily helps to improve cognitive functions and brain fitness.
Green tea is a good source of L-theanine, and this component works as a brain booster. L-Theanine assists relaxation without sedation. There are several types of tea, like green tea, matcha, and black tea, that contain L-theanine. Green tea also helps to keep our brains calm and prevent drowsiness.
Green tea contains 5mg of L-Theanine, whereas black tea and matcha include 46mg of the same. Moreover, a combination of L-theanine and caffeine is effective for cognitive fitness.
Green tea helps the brain work better by increasing the brain’s alpha waves, which lead to more creativity and better performance.
Dark chocolate is linked with cognitive function. Dark chocolate is a flavanol-rich and good source of antioxidants. It is made of 70% or more cocoa beans, which are helpful for the production of new brain cells and boost blood flow to the brain. Dark chocolate is more like ginkgo biloba, which is also good for cognitive activities.
This isn’t the only good thing about dark chocolate. It’s also linked to better performance and better functioning in the dentate gyrus. Adding dark chocolate to your diet will help to keep focused and alert.
Broccoli sprouts: Broccoli compounds activate the NRF2 pathway. When our NRF2 pathway is activated, it helps to increase the production of endogenous antioxidants and remove free radicals and oxidative stress. Neuroinflammation is not good for brain functioning because it affects memory and executive activities.
Here, a compound of Broccoli called sulforaphane helps to eliminate these hurdles and appears as a natural best nootropic for the brain.
Fatty Fish: It has been proven in numerous studies that consuming fatty fish is the best nootropic diet for cognitive fitness. Fatty fish are linked with better brain function and performance. Fish like salmon or sardines are a good source of Omega-3 fatty acids, which are excellent for optimal brain function.
These fatty fish contain two essential omega-fats: DHA, which is good for the neuronal membrane, and EPA for fighting inflammation. Another best part of adding fatty fish to your diet is that it contains carotenoid antioxidants that help cognitive function and protect neuronal cell membranes.
Ginkgo Biloba: Ginkgo biloba is one of the nootropic diets for brain functioning. An extract found in Ginkgo biloba leaves supports brain function. When taken as supplements, they help to enhance memory function and mental fitness by increasing blood flow and improving neurotransmitter functioning.
Turmeric: Turmeric possesses incredible nootropic benefits. This spice is used in the treatment of Alzheimer’s disease and strokes. Turmeric assists in neurogenic creation and supports better brain functions. Researchers have found that turmeric compounds help boost mood and memory in older adults. It can also protect cells from damage due to its anti-inflammatory properties.
Blueberries: Blueberries are an excellent nootropic-rich food. These blueberries are rich in antioxidants that help to boost cognitive functions and protect your brain from free radicals. It also prevents brain damage due to aging. Taking 500mg with 2 cups of blueberries will provide sufficient nootropic results for you.
So, as we know that the brain is an energy-intensive organ in our body, we need to fuel it properly with a nootropic diet for cognitive fitness to improve performance. In addition to that, a nootropic diet ensures deep sleep and keeps you active. A diet that is rich in omega-3s, antioxidants, choline, L-theanine, amino acids, caffeine, etc., possesses nootropic benefits.
Adding fish, berries, dark leafy vegetables, protein, coffee, green tea, helps to keep your mind sharp and supports brain health. However, if you truly want to increase your cognitive power, you have to get enough sleep, exercise, and engage in brain-building activities that keep your brain healthy and have positive benefits for your health.
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