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5 Best Foods to Fuel Your Brain

Nutrition
2021-08-12 | By: Snap Fitness
 5 Best Foods to Fuel Your Brain

Our brain is kind of a big deal. our brain is kind of a big deal. 

It controls everything, from each breath you take to each heartbeat. It allows you to move, feel and think.

That is why taking care of it by fueling it with the right foods is key. Here are 5 foods that boost your brain function:

1. Fatty Fish
Fatty fish is usually at the top of most “brain foods” lists. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory (3).

2. Nuts
Nuts contain many brain-boosting nutrients, including vitamin E, healthy fats, and plant compounds. A 2014 study found that a higher overall nut intake was linked to better brain function in older age (4). Our favorites are cashews and almonds! 

3. Eggs
Eggs are a good source of several nutrients tied to brain health including vitamins B6 and B12, folate and choline (5). Chlorine, in particular is an important nutrient that has been shown to lessen inflammation and boost brain function by speeding up the communication between your brain cells. Just make sure to eat those yolks! (1).

4. Dark Chocolate
Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine, and antioxidants. The antioxidants in dark chocolate can fight inflammation and improve cell signaling in the brain.  Aim for chocolate that contains at least 70% cocoa or higher (1). 

5. Coffee and Tea
Coffee and green tea both contain caffeine, which has been shown to improve cognitive function by helping to solidify memories. Coffee and tea can also help with short term memory, just avoid adding lots of sugar to your drinks (1). 

For healthy adults, the FDA has found that up to 400 milligrams of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee. Keep in mind however, that caffeine, may affect everyone differently so it is important to listen to your body. If you find yourself getting jittery or increased heartbeat, this could be a sign you've had too much caffeine.(2)

This kind of nutrition, mixed with daily movement, will keep your brain humming and your body feeling fantastic! Not a member of Snap Fitness yet? Find your nearest club and join today! https://www.snapfitness.com/us/gyms 


Sources:

1. https://www.prevention.com/food-nutrition/g32905337/brain-healthy-foods/ 
2. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
3. https://pubmed.ncbi.nlm.nih.gov/26795198/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105147/ 
5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients 

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