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Feed your brain like you feed your muscles, and create a whole new definition to total body training.
BY LORNE OPLER
10 Great Foods to Pump Up Your Brain
As lifters, we’ve known something for years, long before research studies have confirmed it; exercise is great for our brain too. But what many of us may not know, is that eating the right foods also enhances our brain power. Just like a hard workout, a proper diet causes a surge in neuro chemical activity that produces feelings of well-being.
We all know about endorphins, the hormones that kick in after a workout and leave us in a euphoric state. Foods can trigger endorphin release too. Serotonin, the neurotransmitter responsible for happiness, improved learning and memory, and its anti-depressive properties, also floods our noggin when we eat smart. So how does this help us lift better? Easy. If we’re eating the right foods, we’re happier. If we’re happier, we’re more motivated to get off the couch and hit the gym. If our learning improves, we pick up a new routine more quickly. And if our cognitive skills are pumped, our brain can better store and retrieve the details of that new routine.
So what to chow down to boost brain health? Here are 10 foods to chew on:
SPINACH
It doesn’t just build pop-out, Popeye muscles, it builds brain power too. Spinach contains the amino acid tryptophan which is the building block for serotonin. Other foods rich in tryptophan include halibut, turkey, sunflower seeds and egg whites.
BLUEBERRIES
Blueberries contain a plant-based chemical called flavonoids, which communicate with nerve cells, improving inter-cellular communication and regeneration of neurons.
SALMON
Rich, deep-water oily fish contain high amounts of Omega-3 polyunsaturated fats particularly the kind known as DHA. DHA has been shown to improve working memory by up to 15% and stave off the effects of depression.
WALNUTS
These brain shaped nuts are also high in DHA and in the antioxidant Vitamin E which scavenges the brain for cell destroying free radicals. Walnuts also prop up the grey matter in our brain which is responsible for a variety of processes including memory, decision making and emotions.
BROCCOLI
Broccoli contains plant based compounds known as lignans which may improve thinking, reasoning, remembering and learning skills. It’s also high in potassium, and potassium sends more oxygen to the brain, which is essential for optimal cognitive functioning.
AVOCADO
Avocados are ripe with healthy monosaturated fats which increase both blood flow and oxygenation to the brain which means faster delivery of nutrients and better brain functioning. They also maintain the health of both brain cell membranes and specialized nerve cells called astrocytes which provide “back up” support to neurons.
EGGS
Rich in the compound called choline, which is essential for the production of acetylcholine, a neurotransmitter important for memory and cellular communication.
LEAFY GREENS
Dark, leafy greens like kale, collards, and Swiss chard contain Vitamin K, which has been shown to help slow cognitive decline.
TEA
Whether green, black or white, tea contains both the amino acid L-theanine, which promotes calming, and caffeine which stimulates alertness.
DARK CHOCOLATE
The best for last – rich, deep dark chocolate. It has almost all the properties of every other brain boosting food combined; from high levels of tryptophan and antioxidants, to its capacity to improve brain blood circulation, to its unique composition of cocoa flavanols which boost thinking, attention and memory.
BY LORNE OPLER
10 Great Foods to Pump Up Your Brain
As lifters, we’ve known something for years, long before research studies have confirmed it; exercise is great for our brain too. But what many of us may not know, is that eating the right foods also enhances our brain power. Just like a hard workout, a proper diet causes a surge in neuro chemical activity that produces feelings of well-being.
We all know about endorphins, the hormones that kick in after a workout and leave us in a euphoric state. Foods can trigger endorphin release too. Serotonin, the neurotransmitter responsible for happiness, improved learning and memory, and its anti-depressive properties, also floods our noggin when we eat smart. So how does this help us lift better? Easy. If we’re eating the right foods, we’re happier. If we’re happier, we’re more motivated to get off the couch and hit the gym. If our learning improves, we pick up a new routine more quickly. And if our cognitive skills are pumped, our brain can better store and retrieve the details of that new routine.
So what to chow down to boost brain health? Here are 10 foods to chew on:
SPINACH
It doesn’t just build pop-out, Popeye muscles, it builds brain power too. Spinach contains the amino acid tryptophan which is the building block for serotonin. Other foods rich in tryptophan include halibut, turkey, sunflower seeds and egg whites.
BLUEBERRIES
Blueberries contain a plant-based chemical called flavonoids, which communicate with nerve cells, improving inter-cellular communication and regeneration of neurons.
SALMON
Rich, deep-water oily fish contain high amounts of Omega-3 polyunsaturated fats particularly the kind known as DHA. DHA has been shown to improve working memory by up to 15% and stave off the effects of depression.
WALNUTS
These brain shaped nuts are also high in DHA and in the antioxidant Vitamin E which scavenges the brain for cell destroying free radicals. Walnuts also prop up the grey matter in our brain which is responsible for a variety of processes including memory, decision making and emotions.
BROCCOLI
Broccoli contains plant based compounds known as lignans which may improve thinking, reasoning, remembering and learning skills. It’s also high in potassium, and potassium sends more oxygen to the brain, which is essential for optimal cognitive functioning.
AVOCADO
Avocados are ripe with healthy monosaturated fats which increase both blood flow and oxygenation to the brain which means faster delivery of nutrients and better brain functioning. They also maintain the health of both brain cell membranes and specialized nerve cells called astrocytes which provide “back up” support to neurons.
EGGS
Rich in the compound called choline, which is essential for the production of acetylcholine, a neurotransmitter important for memory and cellular communication.
LEAFY GREENS
Dark, leafy greens like kale, collards, and Swiss chard contain Vitamin K, which has been shown to help slow cognitive decline.
TEA
Whether green, black or white, tea contains both the amino acid L-theanine, which promotes calming, and caffeine which stimulates alertness.
DARK CHOCOLATE
The best for last – rich, deep dark chocolate. It has almost all the properties of every other brain boosting food combined; from high levels of tryptophan and antioxidants, to its capacity to improve brain blood circulation, to its unique composition of cocoa flavanols which boost thinking, attention and memory.
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