Everyone knows how important it is to eat healthy and nutritious food. “Your are what you eat”, remember that? Food rich in omega-3 fatty acids, vitamin E and folate may boost your intelligence. Here is the list of 7 foods to supercharge your brain!

1.Avocado

Avocado_halved

What it contains: folate, vitamin C, potassium, vitamin B5, vitamin B6, vitamin E, Omega-3 fatty acids, lutein.
Why it is useful: Due to high content of vitamin E and Omega-3 fatty acids in avocado, consumption of this nutritious fruit (yes-yes, it is fruit) may reduce the risk of developing Alzheimer’s disease.

2.Spinach

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What it contains: folate, lutein, and beta-carotene.
Why is it useful? Spinach is rich in phytochemicals and antioxidants that help improve blood flow and reduce inflammation. Good blood flow is crucial to proper brain function.

3.Dark Chocolate

chocolate

What it contains: theobromine, theophylline, phenylethylamine, tyramine, flavanols, caffeine and magnesium.
Why is it useful? Chocolate (especially dark chocolate), like many other brain-boosters in this list, improves blood flow to the brain, thus, improving cognitive function. It can also make you feel happier because it contains phenylethylamine. Your brain creates the same chemical when you develop romantic feelings and fall in love. As a result, your brain is encouraged to release endorphins.

4.Berries

berries

What it contains: omega-3 fatty acids, manganese, iodine, folate, folate, vitamin C, , flavonoids, anthocyanes, polyphenols.
Why is it useful? Blackcurrants, strawberries, blueberries, blackberries, raspberries are rich in Vitamin C. They also contain antioxidants and micronutrients, which fight against free radicals. Free radicals can affect nerve cells, including brain cells. In addition, the consumption of berries also improves blood circulation, facilitating better oxygenation of the brain.

5.Walnuts

walnut

 

What it contains: omega-3 fatty acids, vitamin E, melatonin and polyphenols.
Why is it useful? Walnuts, like many other nuts and seeds, are an excellent source of vitamin E and many other vitamins. As a result, eating nuts improves your memory an reduce the risk of neurodegenerative diseases. You can eat them any way you like: raw or roasted, in cakes or with yogurt.

6.Apples

apples

What it contains: vitamin A, B and C calcium, potassium and quercetin.
Why is it useful? According to the research held at University of Massachusetts-Lowell, apples and apple juice may help prevent the increase in oxidative damage to the brain that comes.

7.Bananas

banana

What it contains: vitamin B6, potassium, magnesium and tryptophan.
Why is it useful? They can also improve your mood thanks to high levels of tryptophan, which is converted into serotonin in your body. Additional bonus is that they are very nutritious and rich in glucose, which is very important, since the cells in your brain are fueled by glucose.

So eat well to prepare your brain for exams!