Brain food can boost your mental clarity!
We know that what we eat makes a big difference in our physical health. It can also boost your brain power. Certain ingredients can sharpen your mental clarity, improve memory, and even support your mood.
Tanna Fox, certified nutritionist and founder of Live Right Nutrition, shares how our diets make more of a difference than we even realize.
Brazil Nuts & Mental Clarity
One of the easiest ways to boost your brain power is by incorporating Brazil nuts into your diet. “Brazil nuts are really high in selenium,” said Tanna. Selenium is a trace mineral that sharpens your brain and clears some of the fogginess. Tanna just keeps a bowl around the house and grabs two Brazil nuts a day.
Purple Foods & Cognition
Purple foods are another group that can enhance brain function. They are rich in anthocyanin, which is a powerful antioxidant. “Purple is so great for the brain and cognition,” Tanna said. Foods like grapes, blueberries, blackberries, eggplants, plums, and purple cabbage are all great options in this food group.
The Gut-Brain Connection
Probiotic foods play a big role in maintaining a healthy gut, which in turn supports brain health. Tanna emphasized the importance of the gut-brain axis, saying, “What we eat can affect our mood and our mind.”
Kefir, a fermented milk drink, is a really good option, but Tanna said sometimes people are scared of it. “It really does have a very palatable taste and texture and you can put in anything,” she emphasized.
Tanna suggested drinking about half a cup of kefir daily to improve gut health and mental clarity. “Instantly within even a couple days you start to feel a little bit less bloat, a little bit lighter, and there is a boost of energy that comes,” she explained. “After a few months and up to a year, you really start to notice, ‘Oh my goodness, I don’t feel sick.'”
The Benefits of Omega-3 Fatty Acids
Tanna said Omega-3 fatty acids are her secret weapon for reducing inflammation. “When we eat a lot of processed foods, it can raise our body’s internal inflammation, but when you take an Omega 3 supplement, it will reduce the inflammation,” she explained.
These healthy fats help lower inflammation, which can improve neurotransmitter function. Fox recommended taking 2,000 to 3,000 milligrams of Omega-3 supplements daily.
While it’s good to get Omega-3s from food sources like wild-caught salmon, supplements are a convenient alternative. “As much as we like to get our sources from true food when we can, it’s just not readily available,” Tanna said.
The Impact of Weight Lifting
Interestingly, lifting weights can also enhance brain function. Tanna explained that muscle contractions release a protein that improves neurotransmitter function. “Lifting weights, even just as little as 15 minutes a day, can make a big difference,” she said. This protein, known as BDNF, helps clear mental pathways, improving cognition, memory, and energy levels.
Incorporating these nutrient-rich foods and activities into your daily routine can significantly boost your brain power. “Food is powerful. It matters,” Tanna emphasized. Start making these small changes today and experience the benefits for yourself.
Find more advice from Tanna on Instagram, @live.right.nutrition.
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