542: 8 Science-Backed Foods To Supercharge Your Brain

Do you ever feel like you’re not performing at your best mentally?

The good news is that certain foods have been scientifically proven to enhance your brain power, allowing you to unlock your mind’s true potential. In this article, we reveal 8 foods backed by research that can improve your mental performance.

From blueberries and fatty fish to walnuts and coffee, these foods contain powerful compounds that boost brain function. By incorporating them into your diet, you can improve your mental clarity, focus, and creativity, giving you the edge you need to excel at work or tackle any challenge.

I usually think articles like this are worthless.

But this article is different.

The reason is that the 8 foods we’ll be discussing were used in randomized controlled trials (RCTs) in humans. Why RCTs in humans? Because they’re the gold standard of research. And we’ll only use studies on humans. Too often, the same test in animals doesn’t lead to the same result in human beings.

The other important aspect of this article is that I’ll be sharing the amount you should eat based on the studies. Because if you’re not eating the right amount, you may not experience any benefits at all.

So what are you waiting for? Let’s embark on a delicious journey to a sharper, more vibrant mind, complete with actionable information and exact dosages based on the studies cited.

#1: Blueberries

Blueberries are rich in flavonoids, specifically anthocyanins, which are powerful antioxidants known to provide various health benefits, including enhanced cognitive function. Studies suggest that consuming blueberries can increase the production of brain-derived neurotrophic factor (BDNF), a protein that plays a critical role in the growth and survival of neurons in the brain, thereby influencing cognitive processes such as learning, memory, and mood regulation.

Randomized controlled trials (RCTs) have demonstrated that consuming blueberries can lead to cognitive improvements, with some showing results in as little as two hours following consumption. One study found that participants who drank a blueberry drink demonstrated significant improvements in cognitive function, as measured by memory and attention tests. Longer-term consumption of blueberries has also been shown to result in cognitive improvements, with a 12-week RCT revealing that older adults who took a blueberry powder supplement showed significant improvements in cognitive function, as measured by tests of executive function and episodic memory.

Based on the available evidence, a daily intake of 200–400mg of anthocyanins from blueberries is recommended for cognitive benefits. This amount is equivalent to consuming 1–2 cups of fresh or frozen blueberries daily, or a standardized blueberry extract supplement containing at least 100–200mg of anthocyanins per serving.

#2: Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which are essential fats that play a critical role in the structure and function of the brain. Studies have demonstrated that regular consumption of fatty fish can lead to cognitive improvements.

In randomized controlled trials (RCTs) investigating the effects of omega-3 supplementation on cognitive function, researchers have found that cognitive improvements could be observed within just a few weeks of consuming fatty fish or taking omega-3 supplements. For example, a 26-week RCT involving older adults found that those who consumed fatty fish three times per week had significant improvements in cognitive function, as measured by tests of memory and executive function.

Other studies have shown that omega-3 supplementation may be particularly beneficial for children’s cognitive development. One study found that children who consumed omega-3 supplements for six months demonstrated significant improvements in reading ability and working memory.

Based on the available evidence, a daily intake of at least 250–500mg of omega-3 fatty acids from fatty fish or supplements is recommended for cognitive benefits. This amount is equivalent to consuming 1–2 servings of fatty fish per week or taking a daily omega-3 supplement containing at least 250–500mg of EPA and DHA, the two main types of omega-3 fatty acids. It’s worth noting that some studies have used higher doses of omega-3 supplements with beneficial effects, but more research is needed to determine optimal doses for cognitive benefits.

#3: Walnuts

Walnuts are a type of tree nut that are rich in nutrients, including antioxidants and omega-3 fatty acids, which have been associated with various health benefits, including improved cognitive function.

Studies have demonstrated that consuming walnuts regularly can lead to cognitive improvements. In randomized controlled trials (RCTs) investigating the effects of walnut consumption on cognitive function, researchers have found that cognitive improvements could be observed within just a few months of consuming walnuts.

For example, a 16-week RCT involving older adults found that those who consumed a walnut-enriched diet had significant improvements in cognitive function, as measured by tests of memory and concentration, compared to those who followed a normal diet. Other studies have shown that consuming walnuts may improve cognitive function in young adults as well, with one study reporting that consuming walnuts for eight weeks led to significant improvements in memory and learning.

Based on the available evidence, a daily intake of 1–2 ounces (28–56g) of walnuts is recommended for cognitive benefits. This amount is equivalent to about 7–14 walnuts per day. Walnuts can be easily incorporated into the diet by adding them to oatmeal, salads, or consuming them as a snack. However, it is important to keep in mind that walnuts are calorie-dense and should be consumed in moderation as part of a balanced diet.

#4: Dark Chocolate

Dark chocolate is a rich source of flavanols, which are plant compounds that have antioxidant and anti-inflammatory effects that have been associated with various health benefits, including improved cognitive function.

Studies have demonstrated that consuming dark chocolate regularly can lead to cognitive improvements. In randomized controlled trials (RCTs) investigating the effects of dark chocolate consumption on cognitive function, researchers have found that cognitive improvements could be observed within just a few hours of consuming dark chocolate.

For example, a 2-week RCT involving young adults found that those who consumed a high-flavanol dark chocolate had significant improvements in cognitive function, as measured by tests of attention and memory, compared to those who consumed a low-flavanol dark chocolate. Another study showed that consuming dark chocolate for 30 days led to improvements in cognitive function in healthy older adults.

Based on the available evidence, a daily intake of 30–60g of dark chocolate with a cocoa content of at least 70% is recommended for cognitive benefits. This amount is equivalent to about 1–2 small squares of dark chocolate per day. It is worth noting that while dark chocolate has potential cognitive benefits, it is also high in calories and sugar and should be consumed in moderation as part of a healthy, balanced diet.

#5: Cocoa Powder

Cocoa powder is an excellent low-calorie alternative to dark chocolate, as it is also rich in flavanols, which have been associated with cognitive benefits. Cocoa powder can be added to smoothies, oatmeal, or baked goods, making it a versatile ingredient.

In randomized controlled trials (RCTs) investigating the effects of cocoa powder on cognitive function, researchers have found that consuming cocoa powder can lead to significant cognitive improvements. For example, a 30-day RCT involving older adults found that those who consumed a high-flavanol cocoa powder had significant improvements in cognitive function, as measured by tests of working memory and attention, compared to those who consumed a low-flavanol cocoa powder.

Based on the available evidence, a daily intake of 15–30g of cocoa powder with a flavanol content of at least 500mg is recommended for cognitive benefits. This amount is equivalent to about 1–2 tablespoons of cocoa powder per day. It is important to note that the flavanol content of cocoa powder can vary widely, so it is crucial to choose a high-quality cocoa powder with a known flavanol content. Additionally, cocoa powder is bitter, so it may be best to mix it with a sweetener or use it in recipes to improve palatability.

#6: Leafy Greens

Leafy greens, such as spinach, kale, and collard greens, are rich in nutrients, including vitamins, minerals, and antioxidants, that have been associated with various health benefits, including improved cognitive function.

Studies have demonstrated that consuming leafy greens regularly can lead to cognitive improvements. In randomized controlled trials (RCTs) investigating the effects of leafy green consumption on cognitive function, researchers have found that cognitive improvements could be observed within just a few weeks of consuming leafy greens.

For example, a 5-year RCT involving older adults found that those who consumed leafy greens had a slower rate of cognitive decline, as measured by tests of memory and attention, compared to those who consumed fewer leafy greens. Other studies have shown that specific leafy greens, such as spinach, may be particularly beneficial for cognitive function due to their high content of compounds such as lutein and folate.

Lutein is a carotenoid found in leafy greens that has been linked to improved cognitive function, particularly in the areas of memory and processing speed. One study found that older adults who consumed lutein-rich foods, including spinach, for six months demonstrated significant improvements in cognitive function.

Folate, a B vitamin found in leafy greens, has also been associated with cognitive benefits, particularly in the areas of memory and information processing. One study found that consuming a folate-rich diet for six months led to significant improvements in cognitive function in healthy older adults.

Based on the available evidence, a daily intake of 1–2 servings (about 2 cups) of leafy greens is recommended for cognitive benefits. This amount is equivalent to consuming a large salad or adding leafy greens to smoothies or omelets. Incorporating a variety of leafy greens into the diet is recommended to ensure a range of nutrients are consumed.

#7: Beets

Beets are a type of root vegetable that are rich in nitrates, which have been associated with various health benefits, including improved cognitive function.

Studies have demonstrated that consuming beets regularly can lead to cognitive improvements. In randomized controlled trials (RCTs) investigating the effects of beet consumption on cognitive function, researchers have found that cognitive improvements could be observed within just a few hours of consuming beet juice.

For example, a 4-week RCT involving older adults found that those who consumed beet juice had significant improvements in cognitive function, as measured by tests of reaction time and cognitive flexibility, compared to those who consumed a placebo drink. Another study found that consuming beet juice for four days led to improved cognitive function and increased blood flow to the brain in healthy young adults.

The nitrates found in beets are converted in the body into nitric oxide, which helps to increase blood flow to the brain and improve cognitive function. Nitric oxide has been found to play a crucial role in neuronal communication, which is essential for various cognitive processes.

Based on the available evidence, consuming 1–2 cups of beets per day is recommended for cognitive benefits. Eating beets, whether roasted, boiled, or grated in salads just a few example of how to include beets in your diet. It’s worth noting that the nitrate content of beets can vary widely based on growing conditions and preparation methods.

Beet powder is a convenient and low-calorie alternative to eating beets that can also provide cognitive benefits. In randomized controlled trials (RCTs) investigating the effects of beet powder on cognitive function, researchers have found that consuming beet powder can lead to significant cognitive improvements. For example, a 6-week RCT involving older adults found that those who consumed beet powder had significant improvements in cognitive function, as measured by tests of memory and attention.

Based on the available evidence, a daily intake of 5–10g of beet powder is recommended for cognitive benefits. This amount is equivalent to about 1–2 teaspoons of beet powder per day. It is important to note that the nitrate content of beet powder can vary widely, so it is crucial to choose a high-quality beet powder with a known nitrate content.

However, it is essential to speak with a healthcare professional if you are taking medication to control blood pressure, as beets and beet products may interact with some medications.

#8: Coffee

Coffee is a popular beverage that contains caffeine, a stimulant that has been associated with various cognitive benefits, including improved alertness, attention, and memory.

Studies have demonstrated that consuming coffee regularly can lead to cognitive improvements. In randomized controlled trials (RCTs) investigating the effects of coffee consumption on cognitive function, researchers have found that cognitive improvements could be observed within just a few minutes of consuming coffee.

For example, a 12-week RCT involving older adults found that those who consumed coffee had significant improvements in cognitive function, as measured by tests of memory and attention, compared to those who consumed a placebo drink. Another study found that consuming coffee for five days led to significant improvements in cognitive function in healthy young adults.

The caffeine in coffee is responsible for its cognitive benefits. Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes sleep and suppresses arousal. By blocking adenosine, caffeine helps to increase brain activity and alertness, leading to improved cognitive function.

Based on the available evidence, a daily intake of 1–2 cups of coffee is recommended for cognitive benefits. This amount is equivalent to about 100–200mg of caffeine per day. It is worth noting that consuming too much caffeine can lead to negative side effects, including jitteriness and insomnia, so it is crucial to monitor caffeine intake and avoid consuming coffee late in the day. Additionally, adding sugar and cream to coffee can negate some of its potential health benefits, so it is best to consume coffee black or with a small amount of milk or cream.

Conclusion

In conclusion, the power to improve your cognitive function lies in your hands (or rather, your plate). By making simple changes to your diet, you can unlock your brain’s true potential and achieve mental clarity, focus, and creativity. Whether you choose to incorporate blueberries, fatty fish, walnuts, dark chocolate, cocoa powder, leafy greens, beets, or coffee into your diet, the evidence is clear: these foods can boost your cognitive prowess and help you achieve your goals. So go ahead and give your brain the fuel it needs to perform at its best — your future self will thank you for it!