(REUTERS/Tony Gentile) Red wine, in moderation, can be brain-boosting.
Higher test scores or a more productive workday could be just a bite away — if you know what to load your fork with. [don't want to exaggerate the health benefits of foods. one bite of anything probably won't do much.]
We all have a general idea of what to eat to stay lean and healthy, but there are certain superfoods [superfoods are largely a myth, so we try to stay away from this term] that can help give your brain and body a boost by doing TK.
To help you start eating smarter, we compiled a list of superfoods from Psychology Today, WebMD, and other sources that have been scientifically proven to boost your brain power. [probably not true]
1. Salmon
Salmon is packed with omega-3 fatty acids, which are crucial for brain performance. Research finds that omega-3 deficiency can lead to fatigue, poor memory, and mood swings. Since your body can't make these essential fatty acids, it is important to get them from food.
(Flickr/ImpromptuKitchen)
The experts recommend wild salmon over farmed salmon, as it has much higher levels of omega-3s. If salmon isn't an option, try tuna or halibut, which will also provide a healthy dose of omega-3s.
2. Avocado
Avocados offer a lot more than flavor; they also significantly strengthen brain function.
Science shows that avocados improve blood supply and oxygen to your brain, and can boost planning and critical-thinking skills. [hm — not sure about this. can you explain?] They also contain high levels of monounsaturated fatty acids, which protect nerve cells in the brain.
(Flickr / threelayercake)
A little bit of avocado can go a long way. Since it's high in calories, you only need to add 1/4 or 1/2 of an avocado to one daily meal.
3. Nuts
Nuts are bursting with vitamin E, which is correlated [yes. correlation! that is what we want. good use of this word here. people who eat lots of vitamin E *tend* to have less cognitive decline. but eating tons of vitamin E doesn't mean you'll have less. does that make sense?] with less cognitive decline as you age. In addition to boosting brain power, an ounce of almonds, walnuts, cashews, pistachios, or Brazil nuts can also stabilize your mood. [again, i doubt this. can you explain in more detailed terms what the researchers found?]
(Flickr / rusvaplauke)
While all nuts are great for general health, walnuts in particular will do great things for your productivity [see above]. Besides resembling the brain, they are packed with protein, omega-6 and omega-3 fatty acids, vitamin E, and vitamin B6.
4. Spinach, broccoli, and other leafy greens
Dark-hued leafy greens are nutritional powerhouses. Spinach has been found [probably not the word we want to use here] to slow age-related problems and cognitive deficits. Also, its high levels of iron help to restore energy and improve the function of your red blood cells.
(Flickr/Glory Foods)
Broccoli is equally beneficial. It contains vitamin K — which strengthens cognitive abilities — and choline, which improves memory.
5. Blueberries
A research team at Tufts University found that blueberries do more than just improve memory — they may also reverse memory loss.
(Flickr/metaphoricalplatypus.com)
Additionally, The Journal of Neuroscience published a study that found that an extract of blueberries fed to rats every day led to better short-term memory, ability to learn faster, and improved balance. [good]
If blueberries aren't your favorite berry, try raspberries or strawberries. All berries have potent combinations of antioxidants that will improve memory and motor coordination. [want to stay away from using words and phrases like "will improve" or "will boost"]
6. Red wine
Next time you're out to eat, opt for a dish you can pair with red wine. A study in Norway found that those who didn't drink at all had lower cognitive abilities [hm. are you sure?] than those who did. The results were especially significant for women.
(Jamal Saidi/Reuters)
Be sure to drink in moderation, as alcohol slows down the brain's ability to function properly.
8. Beans
Beans are often overlooked, but they can work wonders for your brain (and they're economical). They contain an ideal blend of complex carbohydrates and protein; this allows them to be digested slowly, which ultimately helps stabilize glucose levels and curb fatigue. [great!]
The experts recommend 1/2 a cup of lentils or black beans a day.
9. Dark chocolate
Chocoholics can rejoice, because Harvard doctors say dark chocolate makes you smarter. The research team studied the benefits of cocoa — specifically flavanol, a natural compound in cocoa beans — and determined that it can increase memory and thinking abilities [what are thinking abilities?].
(Justin Sullivan/Getty)
Some doctors have even started prescribing cocoa to patients to help reduce cardiovascular risk, as chocolate seems to boost the brain's blood supply.
Don't overdo it, though, because this superfood needs to be consumed in moderation to work its wonders. One-half to one ounce a day [how much is that? what does it look like?] will do the trick.
10. Cayenne pepper
Hot peppers are rich in capsaicin, a natural fat fighter and pain reliever. According to "The Happiness Diet," this compound also reduces stress and allows us to focus; the brain has an abundance of capsaicin receptors, which release calming endorphins.
(Flickr / sara marlowe)
The next time you're preparing a meal, rather than reaching for the salt or black pepper, the smarter choice may be a pinch of cayenne.
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