If your goal is to improve your mind as best as you can, a great way to achieve it is through good nutrition. In this article, we are going to talk about some great nutritional things that you can do now, to help improve your brain power.
As always, please don't follow this advice if you have a medical condition. Check with your doctor first.
--- Vitamin And Mineral Supplements That Can Help Your Brain ---
Vitamins are an extremely effective too for raising brain power, because they can help make sure that there are no nutritional deficiencies and that everyone is working in good order. A vitamin a day can improve mental functioning, clarity and everything else. Check out the different things you could try below:
1. Take Vitamin C (technically called ascorbic acid).
Vitamin C is excellent for overall brain power and contains something called "anti-oxidants" which help to protect the integrity of your neuron and glial cells. There are toxins and harmful things in your body all the time, and Vitamin C can act to counter their affects. This means that you have a stronger overall mental system that can assist you in achieving your goals. After a few weeks or even days, you are likely to experience more mental clarity, find it easier to remember things, and also have greater concentration and focus. You can get Vitamin C in oranges, lemons, kiwis and any other type of citrus fruit.
2. Vitamin E.
This is also a good aid for overall brain power, and especially concentration and focus abilities. The way Vitamin E helps you is by reducing the clogging
of blood vessels, including those blood vessels which go
directly into the brain. This means that overall, more high quality blood can flow to the brain, including useful nutrients for top brain functioning.
3. Alpha-Lipoic acid.
Alpha Lipoic acid is good for your short and long term memory. It can also help to make you think more creatively and generate new ideas. This supplement is commonly termed a "super antioxidant" because it
acts to enhance the function of other vitamins, like Vitamin's E and C. It therefore makes other vitamins more effective.
If you need to study or do a mental task for long periods of time, inositol can help you. This helps to build mental endurance and stamina. It also helps to boost your energy production and brain activity.
5. Folic acid.
This is a good aid for memory. It helps to stop and reverse memory loss (meaning your memory improves dramatically) and it can also help to stop the symptoms of depression. You can commonly find this added into many breakfast cereals.
--- Excellent Brain Boosting Supplements To Take ---
Brain boosting supplements means any supplement you can take to boost your brainpower, but which isn't a vitamin or mineral. Most of the supplements you'll find below can be bought at your local health foodstore. It's important to follow the guidelines contained on the labels of anything you buy, and especially the Recommended Daily Allowances which are commonly written on the packaging. As always, please consult your doctor if you have a medical condition which might be affected with this supplements.
1. Phosphatidyl Serine (PS).
PS helps to improve the rate of learning and your memory abilities. It also helps to ensure that the brain is communicating properly from neuron to neuron, and it aids in the regulation of brain cell growth. This supplement also has anti-memory decline properties which is certainly useful for preserving your memory. There are many natural sources of PS, such as mackerel, chicken heart, herring, tuna, white beans and anchovies. There are many supplements available in health food stores as well. At the time of writing, there are no known side effects from this supplement but its important to do your own research on this as well.
2. Ginkgo Biloba.
Ginkgo Biloba is used to help increase blood flow to the brain, and aids in lengthening your short term memory. Even then, you shouldn't be using it if you are under 18 years of age, or if you are over 50. Never use it if you are taking medicine either. Please see your doctor if you are unsure. The herbal supplement itself comes from the leaves of the Ginkgo tree.
3. Saint John's Wort.
This herbal supplement is said to alleviate your mood and may help with those who suffer from depression. It is best used by anyone who has have had their cognitive functions affected by poor moods.
Caffeine is a widely available supplement that can help with mental alertness and concentration. The research has shown that students who consume caffeine (either in tea or coffee drinks) prior to an exam score higher marks. However, moderation is certainly the key here is too much can lead to over-stimulation and poorer decisions overall. Caffeine can also be highly addictive.
Creatine is used to improve working memory (which is the basis for fluid intelligence), concentration and focus. This is a compound found abundantly in meat, and is also used by athletes to help build muscle. So, supplementation of this is likely to help both your body and your brain at the same time.
Nuts such as almonds and walnuts are excellent for providing valuable nutrients and amino acids for your brain. An amino acid deficiency can impair your mental performance. A correction on this can easily create a 3-4 IQ points difference in test results.
7. Olive oil.
Olive oil is a "heathy oil" which has been shown to improve memory. It contains very useful Omega 3 fatty acids, which balances with the alternative Omega 6 fatty acids which are normally in abundant supply in the brain. By having a balance between Omega 3 and Omega 6, you can maximise the functioning and operation of your brain for the better. An alternative to this is canola oil.
Selenium can help elevate your mind, and your brain will function better when you are in a good mood and in a positive emotional state. Some foods which are rich in selenium include Brazil nuts and garlic.
--- Food Modifications To Make In General ---
1. Eat brain foods.
There are many foods which can aid your brain in some form or another. These foods are rich in vital nutrients and minerals, as well as containing useful enzymes or amino acid profiles whch aid the brain.
Some foods here are avocados, bananas, lean beef, brewer's yeast, broccoli, brown rice, brussell sprouts, cantaloupe, collard greens, eggs, flaxseed oil, legumes, oatmeal, oranges, peanut butter, peas, potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey and wheat germ.
These types of foods also contain specific combinations of the 3 food categories, namely carbohydrates, proteins and fats. With the right combinations, more useful results for your brain are created. The final benefit is that these are all natural foods, so it can't have any negative effects, such as foods which have artificial additives and sweeteners do.
2. Eat foods high in
Antioxidants are a special type of molecule which protect your body's cells, and that includes your brain cells. Without antioxidants, your brain cells can get damaged by "free radicals"
Here are some foods which are rich in antioxidants: blueberries, blackberries, cranberries, garlic, kale, strawberries, spinach, raspberries, raisins and prunes.
Essentially, fruits and berries are rich in antioxidants. You should try and consume some of these every single day. You will find yourself having a better memory and mood, and it can also help to reduce aging and make you live longer.
3. Consume more fiber.
Fiber is important for improving your digestion, and a good digestion system is useful for the brain. It means that nutrients can travel more freely and in a consistent manner to help the brain work at peak performance. Toxins can build up with poor digestion, causing "brain fog" and this can be removed more easily with good digestion. You will end up with a clearer mind, more focus, and feel lighter within your body as well.
4. Avoid consuming too much fat, and especially harmful fats.
The brain is a type of fat. Consuming the right type of fats will help the brain and your whole body keep the correct mineral and nutrient ratios for top mental functioning. Most foods contain fats which are rich in Omega 6. However, you want to consume more Omega 3 rich foods, to balance with the Omega 6.
The types of fat you want to avoid are saturated fats and trans-fatty acids. Good types of fat are monounsaturates and polyunsaturates.
5. Avoid junk foods and things that are artificial.
Junk foods and things that are articial can never help your brain. Here is a list of things to avoid:
Artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks, hydrogenated fats, sugars, white bread, and any white-flour products.
For junk foods, you want to avoid burgers, fries, hot dogs and pizza.
All of these can affect your concentration span, reduce focus and lead to less mental clarity. It is important to consume these things in moderation or not at all. Once you get used to eating a very healthy diet, you will not enjoy junk or artificial foods as much.
6. Avoid sugar.
When you consume sugar, you can get something called the "sugar blues" which makes you feel sluggish, with "brain fog" and unable to think clearly. To combat this, it is important to stay away from white rice, white pasta, white bread, chocolates and sweets, donuts and anything else with a high sugar component.
7. Eat breakfast every single morning without fail.
Breakfast is the most important meal of the day and must never be missed no matter what. Research has shown that children who used to miss breakfast, and then started to consume it, improved their grades hugely. This means it is possible to go from a B grade to an A grade, simply through the act of consuming breakfast.
Breakfast is important because your body has been in a fast all night. To break this fast in the morning is to give your body and brain the resources it needs to work efficiently. Any type of breakfast is fine. Preferably, you want to make your breakfast the biggest or one of the biggest meals of the day.
8. Eat less overall.
If you eat too much, too soon, you will direct more resources to your digestive system instead of to your brain. If you do this over the long term, it can cause obstructions within your arteries which will permanently reduce the blood flow to the brain. It is therefore important to take action now and improve your eating habits.
9. Consume alcohol in moderation, or not at all.
Alcohol destroys brain cells, so it is important to limit alcohol consumption as much as possible, or not to drink at all. Moderate consumption is okay, but getting drink will certainly not help your brain. It may be worthwhile to change your overall lifestyle so that alcohol consumption is greatly limited. This will leave you with a better memory, enhanced problem solving skills and more focus and concentration abilities.
What To Expect
Taking supplements and minerals is a great way to immediately improve the health of your brain. In the long run, you will want to improve your overall eating lifestyle, so that you are naturally consuming more healthy and brain-boosting foods. It is possible to gain between 20-30 IQ points over many years, simply with diet alone. This is because it cures and stops any nutritional deficiencies developing, which is a cause of IQ decrease and reduced mental ability.
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