Many people know that cognitive enhancers like caffeine, nicotine, and modafinil can increase brain power. But what about foods? This post discusses how some nootropic foods can help improve your memory, focus, and energy levels. Maybe you should consider eating more avocados or drinking green tea to get a quick burst of mental clarity!
What are nootropic products?
Nootropics are brain stimulants, medicines, or supplements that help enhance cognitive performance, memory, creativity, or motivation. They are especially useful to the human brain and include such functions as attention and learning.
Foods rich in nootropics:
While we, as parents, are concerned about the nutritional value of our children’s meals, we seldom consider how food can impact our child’s minds.
Children’s nutritional needs must be carefully observed by their parents in order to promote proper physical and mental growth in children. A balanced diet may balance a child’s energy, sharpen his intellect, and even improve his mood.
Children who do not receive adequate nutrition for the first three years of life may fall behind their wealthier classmates in intellectual development, therefore encouraging youngsters to eat nutritious meals from an early age and avoid high-fat, high-sugar foods as much as feasible.
Choline, one of the most well-known sources of choline, is important for the proper transmission of messages on the synapses of your neurons. It’s also a precursor to acetylcholine, the neurotransmitter.
Acetylcholine is essential for learning and memory as well as deep sleep. Some of the medications that are approved to treat the symptoms of Alzheimer’s disease, a progressive neurodegenerative disease, work by increasing acetylcholine in the brain.
Although the body is capable of generating a modest amount of choline, we don’t produce enough for optimal health, so we need to obtain it from food (in fact, choline was previously considered a vitamin!). Unfortunately, 90% of individuals in Western countries eat insufficient amounts.
The adequate intake of choline currently by the Institute of Medicine is:
425 mg/day for women (450 mg/day for pregnant women, 550 mg/day for nursing women)
550 mg/day for men
The yolk of one egg contains 125 mg of choline. Other great sources include liver, seafood, and shellfish.
Frequent egg consumption was linked to improved cognitive performance in one study of 2,500 men over 22 years.
Caffeine is a stimulant that boost the activity of your brain. You’ve undoubtedly noticed how a cup of coffee or tea sharpens your thinking. However, caffeine has been found to improve several forms of memory.
According to researchers from Johns Hopkins University, caffeine extends the retention of certain memories for at least 24 hours after ingestion.
Caffeine has been shown to help our brains better consolidate long-term memories, according to a study published in the journal Nature Neuroscience in 2014.
Another study also revealed that caffeine can help improve working memory in the elderly (the short-term memory component responsible for immediate conscious and language processing).
However, let’s not forget that too much coffee might cause anxiety in some individuals — your sensitivity levels are unique — and you can consume too much of a wonderful thing.
Dark leafy greens
The primary source of lutein and zeaxanthin, two carotenoids that have been the target of a number of recent research, are dark green leaves such as cabbage and spinach.
In this study, lutein and zeaxanthin supplements improved processing speed in volunteers. Even when researchers tested young, healthy people who typically work at peak efficiency, the impact was “significant.”
According to another study, individuals with higher levels of lutein and zeaxanthin performed better on a working memory test while using fMRI technology more efficiently.
Finally, in older individuals, lutein (found in egg yolks, spinach, and cabbage) was linked to greater measured intelligence—the ability to apply learned expertise and experience—which suggests it may prevent age-related mental decline.
According to a study done by Loma Linda University of Health in the United States, nuts can aid in brain function, learning, memory, and sleep.
According to researchers, some nuts, such as pistachios and peanuts (which are actually legumes, but were included in the research), stimulate certain brain frequencies needed for learning, perception, information processing and functioning more than others.
McGrice advises people to eat one serving a day, equal to about 30 grams.
Nuts won’t provide you with a quick solution like, say, coffee, but they will improve your mental activity if you feed them in your diet on a daily basis.
There was a significant link between dark chocolate consumption and cognitive performance, owing to flavanols (a kind of polyphenols) found in cocoa beans. The improvement of memory can be partially attributed to the fact that cocoa increases blood flow to the brain, as well as enhancing dentate gyrus function. we’re on top of things.
Regardless of other eating habits,” habitual chocolate consumption was significantly associated with higher cognitive functions in a study of almost 1,000 people of all ages. Working memory, scanning and tracking, abstract thinking, and mini-testing of mental state were all better among those who ate chocolate more frequently.
Every week, I try to eat at least one 85 percent chocolate bar (here to read my essay on how to ensure that the chocolate you buy is of good quality).
Many biohackers enjoy green tea. Although it contains a little amount of caffeine, it is best recognized for its catechin and L-theanine content. Theanine is a strong cognitive stimulant that promotes relaxation without sedation, while catechins are flavonoids (similar to those found in chocolate) that appear to improve brain function.
Green tea consumption may boost the link between the frontal and parietal regions of the brain during working memory processing, according to tiny research. This makes sense because activity in the frontal lobe of the brain is linked to executive function, whereas the parieto-occipital region processes sensory data. Green tea has been shown to enhance performance in a working memory test.
The brain is made up of about 90% water and has the highest blood flow rate, so it’s an ideal location for inflammation to build, adds McGrice. Berries are one of the most nutritious sources of antioxidants and have excellent anti-inflammatory features that can help reduce brain inflammation.
We are advised to eat two servings of fruit each day. A portion is defined as one basket of strawberries. As a result, I propose consuming a basket of berries three to four times per week as part of your normal fruit intake.
In a large double-blinded, placebo-controlled trial, people who increased their consumption of extra virgin olive oil by one liter every week for 6 years had better cognitive function than those who received a placebo.
Extra virgin olive oil improved learning difficulties (compared to butter) and memory, as well as decreased oxidative stress in the brain, by increasing levels of glutathione, the most powerful endogenous antioxidant in the body, according to research.
The importance of omega-3s in the brain is a hot topic, according to Dr. McGrice. Long-chain omega-3s in fish oils can enhance learning and memory as well as decrease inflammation in the brain, she says.
The baby’s brain and eyes develop during pregnancy,” Dr. Carol Calathea points out. “Long-chain omega-3 fatty acids are important for the proper functioning of the brains of both adults and children who are born in the womb throughout gestation, she adds.
Omega-3 is also beneficial for cognitive brain function, according to Dr. Daudman, and there’s a lot of research on its advantages in protecting against Alzheimer’s disease, depression, and other mental diseases.
Coffee and other plants (including coffee) induce the NRF2 pathway in the body, which is a strong master modulator of inflammation. This pathway stimulates the production of potent endogenous antioxidants when activated. Consider it a genetic “applicATION” with the function of eliminating free radicals and lowering oxidative stress.
Because of its high bioavailability, one compound has emerged as the best NRF2 activator because to its low bioavailability: sulforaphane.
When broccoli sprouts are chewed raw, they release a lot of sulforaphane. Indeed, when chewing broccoli sprouts, people produce ten to one hundred times more sulforaphane than when eating adult broccoli.
Sulforaphane has been found in studies to be effective in the treatment of depression and autism. Because neuroinflammation might affect working memory and executive function, it’s reasonable to assume that it’s also a strong nootropic.
I’ve gone through the process of growing broccoli sprouts at home in an easy and inexpensive way — just click here to learn more.
Turmeric is another potent activator of the NRF2 pathway. Turmeric has been found to improve working memory in individuals with pre-diabetes in studies. Turmeric has also been shown to have a positive impact on symptoms of depression in other research.
I like to include whole turmeric in my meals and ensure that whenever I utilize it, I cook with fat and black pepper, which boost the absorption of turmeric and its component chemicals.
Dehydration (at a rate typical in everyday life) can have significant effects on one’s cognitive abilities, including mood change, energy depletion, and information processing speed. Urinate and drink!
Why do we need nootropics?
You may use this information to target each area of your brain in order to improve your thinking. Alertness, concentration, attention, learning, memory, and mood are all affected.
In an ideal world, with the greatest and healthiest food grown on virgin land without pesticides or herbicides, we could accomplish all of this with food. A local farmer may have produced it. As a result, none of the nutrients will be lost during the trip to the shop.
Gluten might cause a variety of problems. It also assumes that you chew your food correctly, your body produces enough of the proper digestive enzymes, and your bile ducts are in good working order. Food allergies, ulcerative colitis or Crohn’s disease can all cause inflammation.
You’ll also need time for digestion in your intestines. Prescription medications, laxatives, severe anxiety, excessive exercise, nervous diseases, and a thyroid deficiency can all disrupt or abbreviate digestion.
The ability of older people to absorb and utilize nutrients decreases as a result of age. It has been shown in studies that the capacity of elderly individuals to absorb and utilize many nutrients becomes less efficient. This implies an increase in the demand for nutrients. Not just optimization, but also preserving optimal brain function is necessitating more specific nootropics.
What foods are high in nootropics?
Some foods that are high in nootropics include broccoli sprouts, coffee, turmeric, and water. These foods can help to protect against Alzheimer’s disease, depression, and other mental diseases. It is important to eat a healthy diet and drink plenty of water to optimize brain function.
Do I need supplements if I am eating a healthy diet?
It is important to eat a healthy diet with plenty of fruits and vegetables to get all of the nutrients you need. However, some people may need supplements to ensure they are getting all of the nutrients they need for optimal brain health. Speak with your doctor if you are concerned about your nutrient intake.
Can I grow my own broccoli sprouts?
Yes! Broccoli sprouts are a great way to get high levels of nootropics into your diet. You can grow them at home very easily and inexpensively. Click here to learn more about how to grow broccoli sprouts.
What are the side effects of nootropic foods?
Some people may experience mild side effects such as headaches, nausea, or diarrhea when eating foods that are high in nootropics. It is important to start slowly and increase your intake gradually to avoid these side effects. Speak with your doctor if you have any concerns.
Nootropic foods are a great way to improve your brain health and function. Eating a healthy diet with plenty of fruits and vegetables is the best way to get all of the nutrients you need for optimal brain health. However, some people may need supplements to ensure they are getting all of the nutrients they need. Broccoli sprouts are a great way to get high levels of nootropics into your diet. Speak with your doctor if you have any concerns about your nutrient intake.