5 Foods That May Improve Your Brain Function: Memory | Clarity | Focus
- written by Dr. Kevin Bunting Jr., PharmD (5-10 minute read)
Keeping this one short for you today!
They say "you are what you eat..." and, unfortunately, it's all to common to hear about the "inadequate" diets humans are being faced with in the 21st century. Words like additives, preservatives, fillers, and GMOs are all too common. Sure, these components can be avoided, at a cost...
There must be some good items around though, right?
Today I wanted to share some quick and simple whole foods you can aim to incorporate into your diet and help boost your brain function!
As always, we need context: let's first establish a baseline the macro and micro nutrients involved in brain function and then discuss which foods these can be found.
Outline of the sections to follow:
Micro and Macro Nutrients within Foods
We first need to look at the components of our food to know which ones will positively (or negatively) effect the outcomes we desire - in this case, benefits for memory, focus, and clarity (a.k.a. brain function)
Macronutrients: Large and often complex molecules essential to all living organisms that include: proteins, lipids (fats), & carbohydrates (sugars)
Proteins: Also known as enzymes, these are crucial for the structure, function, and regulation of the body's tissues and organs
Lipids: Acutely we utilize this for cell membrane structures and when broken down into fatty acids for neurological function
Carbohydrates: This is our main source of energy in the form of simple and complex sugars
Micronutrients: Smaller molecules that play crucial roles including the following structures: vitamins, minerals, antioxidants
Vitamins: Organic compounds essential for normal growth and nutrition
Minerals: Inorganic elements that aid various bodily functions (i.e. calcium for bones)
Antioxidants: Compounds that protect the body from the oxidative damage of reactive oxidative species (ROS)
1. Berries (Antioxidant Rich)
Berries are always the first go-to for healthy foods, right? In particular, blueberries are very high in antioxidants which can help protect the body systemically (and in turn the brain) from oxidative stress from reactive oxidative species.
2. Watermelon (Lycopene Rich)
Believe it or not, watermelon, of all things, is very high in a compound called lycopene. This is another amazing antioxidant (also found in tomatoes) that we can find in our foods! Watermelon is also a great source of, yep, water. Adequate hydration is also crucial to heightened brain function.
3. Leafy Greens (Antioxidants, Vitamin C, & Folate)
DARK leafy green vegetables are another source of antioxidants but also vitamin C and folate. Folate is a molecule being studied for age-related cognitive decline. It also plays a crucial role in fetal neuronal development
4. Fatty Fish (Omega-3s)
Omega-3s are also being studied in all aspects of science right now. The biggest point with omega-3 fatty acid intake is that it can help improve blood flow to the brain.
5. Nuts & Seeds (Omega-3s)
Omega-3s are also being studied in all aspects of science right now. The biggest point with omega-3 fatty acid intake is that it can help improve blood flow to the brain.
BONUS: 6. What about L-Tyrosine?
I wanted to throw in some bonus content here for you! We talk a lot about antioxidants and fatty acids that exist in our foods, but there is one that you may not have heard of: L-Tyrosine.
What I'm really looking at here is ACUTE stress & ACUTE brain function.
Don't get me wrong, it's important to utilize the long-term benefits of antioxidants and fatty acids, but, we also need acute solutions as well.
Found in high concentrations in soy, chicken, turkey, and fish, this nonessential amino acid is critical for replenishing epinephrine (adrenaline) and norepinephrine (noradrenaline) stores under acute stress as it acts as a precursor to both of these molecules.
When I was developing NESIS INCEPTION, I was studying this pathway nonstop. I wanted to target multiple steps in this pathway AT THEIR ROOT to try and address that depleted and exhausted feeling of acute stress. For example:
And that's only looking at 1 of our 10 clinically-dosed ingredients. The other 9 dive deeper into the both the ACUTE & CHRONIC components of stress.
Once you've optimized and focused on some of the more immediate components to this topic (antioxidants, omega-3s, etc.) perhaps you can consider supplementation to fully unlock the rest of that potential. Learn more about NESIS INCEPTION here
And there you have it!
A quick n' dirty rundown of 5 Foods that May Help Improve Your Brain Function! Although this was less lengthy than usual, I hope it does not take away from the engagement we always see with our posts.
Let us know if you enjoyed this style of a post. Long-form versus the more short-and-sweet form!
Thank you for taking the time to read and learn with me!
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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
