10
Budget-Friendly Foods That Boost Brain Function
It seems like every
other day a mysterious new super-food emerges as the answer to everything. But
more often than not, they come with a hefty price tag. You're a student, you
don't have time, or money, for that! Luckily, there are budget-friendly foods that can boost your
brain function naturally.
1. Berries
Who needs
strange-tasting foreign berries when there are plenty of locally-grown options?
Fruits like raspberries, blueberries and blackberries have brain-boosting
powers.
Berries contain
potent antioxidants. They can cross over the blood-brain barrier and
accumulate in the areas of the brain associated with intelligence. This
protects your brain cells from damage and increases blood flow to the brain.
Fresh berries can be
costly, unless they're in peak season. Instead, grab some frozen berries and
add a handful to smoothies or cereals. If you're lucky enough to live near a
berry-picking farm, stock up over summer and freeze them to lock in the
nutrients.
2. Green tea
Green tea might not be
your first choice when it comes to caffeine. But when it comes to crunch time
for study, it might be your best choice.
Green tea combines caffeine with an amino
acid called L-theanine. When these two compounds are together, they significantly improve brain function
compared to just caffeine. This is because L-theanine affects your neurotransmitters, keeping
you balanced and less anxious.
Green tea can be nice
and cheap these days, thanks to its popularity. Check out your local Oriental supermarket – they may
have green tea cheaper, as they will generally buy it in bulk.
Don't like the bitter
taste of green tea? Try brewing it in hot, not boiling, water, and only brew it
for 2-3 minutes maximum. This will greatly reduce the bitterness.
3. Dark chocolate
The good news is –
dark chocolate is good for your brain. In fact, you can eat a square or two
every day if you want to!
The antioxidants found in dark chocolate
increase blood flow to the brain, improving concentration and overall function.
It also contains mild stimulants such as theobromine, a feel-good chemical
which can give you a bit of an energy boost.
Remember, these health benefits come from the cocoa or cacao portion of the
chocolate, so the darker the chocolate, the bigger the benefit.
Dark chocolate may not
be super-cheap, but it often goes on special. Stock up when it's on sale, then
hide it somewhere safe from your roommates (or from yourself!)
4. Fish
Most people either
love fish or hate it. But if it's a super-charged brain you want, fish should
be on your regular menu.
Regular fish
consumption is linked to higher levels of gray matter in the emotion and memory
centers of the brain. This is due to omega-3 fatty acids, which can shift your
brain waves into a more focused mode and relieve negative emotions such as
anxiety. Omega-3s are highest in your
oilier fish.
Fresh fish can be
pricey, depending on where you live. Luckily, some of the cheapest fish are
also the most nutrient-dense. Sardines are a great source of omega-3s, and are
much more affordable. Canned fish can help to stretch the budget further – try
to get it in oil, as the oil protects the omega-3 content from damage.
5. Beets
You might not think of
this simple root vegetable as a 'super-food'. But when you're studying, it
should be a staple.
Beets are one of the
best sources of nitrates. Nitrates help to improve blood circulation by
relaxing the blood vessels. This not only keeps you healthier overall, but also
boosts the flow to your brain, allowing you to think clearly.
Beets are generally
pretty affordable, especially over the winter months. Whether you roast them,
steam them, or serve them up fresh, it's easy to incorporate them into your diet.
6. Ginkgo
It might be a little
less obvious than the other options listed. But ginkgo biloba, or ginkgo, has
been used to aid the mind for thousands of years.
Research
shows that ginkgo increases blood flow to the brain, and helps with retention of memories. It also aids
with management of stress, particularly acute stress, by helping you adapt to
higher levels of stress hormones.
Ginkgo is another one
to check your local Oriental supermarket for. The easiest, and cheapest, form is in a
tea. If you're lucky, you might even find a green tea and ginkgo blend!
7. Spices
Love your spicy food?
It loves you back – or at least, the spices love helping your brain to perform
at its peak level.
Spices are generally
anti-inflammatory and boost circulation. Some also contain potent antioxidants. Others
aid in keeping blood sugar levels steady. This combination supports cognitive
function and general well-being.
Spices go a long way,
so they are generally very affordable. Buy your favorites in bulk to keep the price
low. If your budget is tight, ask your parents if you can take some of the
spices from home.
8. Legumes
Although they are
often overlooked as a nutrient source, legumes are actually a powerhouse of
goodness.
Legumes such as
chickpeas are some of the cheapest sources of minerals essential for brain function
such as magnesium. Magnesium is depleted by stress, so there's a good chance
that you could use more while studying.
They are also high in
protein and fiber, keeping you satiated and energized. This means you won't
need to stop and snack constantly!
Legumes will either be
dried or canned. Either way, they are very cheap – it just depends on what you
prefer. Dried legumes take longer to prepare, whereas canned are ideal for
quick meals.
9. Nuts
Looking for something
to munch on that's good for your mind? Nuts are tasty, portable, and can help
boost brain power.
Nuts are an excellent
source of good fats, which can help to keep your blood sugar levels steady for
a longer period of time. A steady blood sugar level means steady energy to feed
the brain while it works.
Some nuts, such as
walnuts, are a good option for plant-based omega-3s. So if you're not big on
fish, or are a vegetarian, including nuts daily will boost your memory and
improve your focus.
Nuts are another good
food to buy in bulk. Pick your favorite nut, and get a big bag of them to keep
you in supply of snacks for weeks to come.
10. Eggs
Cheap, easy to use,
portable, and full of protein? Not only that, but eggs are super-foods when it
comes to your brain health. Eggs are one of the top dietary sources for
choline, one of the most important nutrients for the brain.
Choline is needed for
all cells to be healthy. However, when it comes to the brain, it can actually
alter the memory center, enhancing the memory.
Research shows people who consume plenty of choline in their diet had
better brain function.
Eggs are generally
affordable no matter where you go. If you can afford them, go for free-range or
cage-free – happier healthier hens means more nutrient-rich eggs.
About the Author:
Sam is an inspired nutritionist (BHSc),
health writer and speaker. Her passion lies in sharing her knowledge and
helping people to find their own path to a thriving life. You can find her at www.samanthagemmell.com
Labels: College Life, Other
