7 Brain Foods You Need to Eat to Increase Your Brain Efficiency

According to many studies that have been done until now, having a proper breakfast improves your memory, enhances your attention, and tends to increase your brain efficiency.

Top 7 Brain Foods to Add to Your Diet

1. Omega-3 fatty acids

A plethora of studies in recent years state that eating omega-3 fatty acids is essential for proper functioning and development of the brain since it enhances memory and concentration and protects from heart attacks and brain diseases. Foods that are rich in omega-3 fatty acids include:

• fish (especially sardines, salmon, mackerel, etc.),
• flaxseed,
• nuts,
• purslane.

2. Whole grains

The whole grains (bread, cereal, pasta) are necessary for the body and the brain daily since they reduce the risk of cholesterol formation and are the main “fuel” of the brain.

3. Reasonable consumption of caffeine

Caffeine in small doses is tonic – it induces wakefulness in the body and boosts your concentration. Caffeine is in coffee, tea, chocolate, and various energy drinks, etc. However, it is important to not overdo it because excessive consumption of caffeine can cause anxiety and excitability.

4. The B vitamins

The B vitamins (B1, B3, B5, B6, B12, etc.) are important nutrients for proper brain function. Lack of them causes poor concentration, intense mood swings, nervousness, and irritation, often not allowing you to relax and sleep. Foods rich in B vitamins are:

• liver,
• fish,
• meat,
• dairy products,
• cereals,
• fruits,
• nuts.

5. Folic acid

Folic acid plays an important role and a lack of it has been linked to depression. Some foods that are rich in folic acid are:

• liver,
• beans,
• spinach,
• broccoli,
• bananas.

6. Vitamins E and C

Antioxidant vitamins like E and C are necessary for proper brain function and can also affect both concentration and memory. Vitamin C helps in the production of hormones (such as adrenaline), which have the ability to help your body deal with stress.

Good sources of these vitamins are:

• currants,
• oranges,
• kiwi fruit,
• colorful peppers,
• spinach.

7. Magnesium

Finally, magnesium is an essential nutrient that activates the action of B vitamins and enhances a good mood. The sources of magnesium are true brain foods that are important both for your mental health and cognitive function. A few examples of foods rich in this nutrient include:

• bananas,
• sesame seeds,
• tahini,
• almonds,
• dairy products.