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Common Brain Food

For many people, the term "brain food" conjures images of spinach and liver. This is partly but not entirely true. At the United States Department of Agriculture Nutrition Research Center at Tufts University, scientist Katherine Tucker found that specific vitamin deficiencies in mice caused visible changes in the Magnetic Resonance Imaging reading of the vitamin deficient brain. In other words, failing to eat the right foods reduces your cognitive functioning. Fortunately there are dozens of delicious foods that offer key vital nutrients to the brain.

  1. Dark Leafy Greens

    • Dark green vegetables are high in folate, which works in conjunction with B-12 vitamis to help optimize spacial reasoning and critical thinking. Some of the more common foods with folate include orange juice, peanuts, peas, cooked beans and spinach.

    Liver and Lima Beans

    • Though this may be every child's worst nightmare, there's a lot of truth behind the power of liver. Organ meats such as gizzards and liver are high in iron, which enables the brain to focus and concentrate. Not a gizzard lover? You can also try lima beans and legumes.

    Beef, Pork and Turkey

    • You don't have to eat a T-bone every night but a few days a week of high quality, lean cut beef or turkey delivers strong doses of zinc. The benefits of zinc are similar to those of iron; zinc is particularly helpful to children when it comes to verbal memory and retention.

    Fish and Dairy

    • Dairy and poultry have long been known as the "brain foods" of the western diet because of their high B-12 vitamin content. B-12 vitamins are imperative because they promote clarity of thought and problem solving. Salmon, trout and beef are the most densely packed sources of B-12, but if you're not up for starting your day with a side of salmon, try cottage cheese and eggs instead.

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