Consume Choline For Concentration
Small amounts of this key nutrient are synthesised in the liver but we do need to get much of it from our diets. This wonder nutrient is also super important during pregnancy and lactation as it plays a key role in fetal development of the brain and nervous system. Interestingly, some research has also found that increasing maternal choline supplementation during the third trimester has significant cognitive benefits for babies in terms of their mental development. Most pregnancy supplements don’t contain enough choline so you really need to make sure you are getting some from your diet. The best food sources of choline are organic pastured eggs, liver, grass-fed dairy and if you are vegan, soaked nuts and legumes and cruciferous vegetables contain a small amount. Choline is a precursor to the brain chemical acetylcholine, which plays a role in memory and cognition. Increasing choline may help you avoid ‘Baby Brain” too, which is an added bonus. Now I know the humble egg doesn’t seem like much of a mood booster, but these little gems are packed full of vitamins and minerals, which are so good for our health. Amongst other things, egg yolk is packed full of choline, a little powerhouse which nourishes the brain and nervous system.
Blueberries Boost Brain Function
Blueberries are not only beautiful and yummy but are backed full of beneficial constituents include the anthocyanins, which are flavanoids known to improve cognition. Regular consumption can slow memory impairments, lower dementia risk, reduce symptoms of Alzheimer’ Disease, prevent age-related memory loss and boost brain cells (especially in the hippocampus which is the brain region responsible for memory). Eating this wonder berry can have beneficial effects quite quickly – five hours after consuming them, there are improvements in concentration and memory (possibly by stimulating blood and oxygen flow to the brain). Some animal studies have found that consuming blueberries can reduce genetic and biochemical drivers behind depression too. Blueberries really are a beautiful example of food as medicine so incorporate them into your diet on a regular basis.