 Can specific foods boost your brain power, enhance your focus and improve your memory? Well, let's find out. Hey friends, welcome back to my channel. My name is Greg and I'm a brain hacker creating content that will help you upgrade your brain performance. And if those topics interest you, then subscribe below and join our amazing community. Oh, and don't forget to press this little bell button below as well. Now in this video, I'm going to share with you the best brain foods. Now, no matter which diet you follow, if you're on a plant based diet or a ketogenic diet or paleo diet or whatever, doesn't really matter because those foods that I'm going to share with you are absolutely the best. And foods that if I were you, I would definitely include on my everyday meal planner. So let's just check them out. Now the first foods that we're going to talk about are cruciferous vegetables and leafy greens. Now think about kale and spinach and broccoli, for example. Now those foods are extremely good for your brain health, especially because they contain lots of antioxidants, they contain lots of fiber, and some really amazing vitamins such as vitamin K, lutein, beta carotene, and even folate. And studies show that people who eat high amounts of those foods, they have the slowest cognitive decline. So their cognitive decline actually slows down. Now how much of those foods should you eat? Well, in my opinion, at least one serving per day. But you know, if you love them, just eat as many as you like. Now the next food I want to talk about are berries. Now berries are extremely healthy because of two reasons. First of all, they contain lots of antioxidants. And secondly, they contain flavonoids. And those compounds can improve your memory. Actually, I came across a study that was published in 2012 in Annals of Neurology. And this study that was done on women showed that women who were given at least a couple of servings of blueberries and strawberries per week, they had a delayed memory decline for at least two and a half years. So again, how much blueberries or other berries should you eat? Well, as much as you can. They have a low glycanmic index, so they're really, really good for you and your brain. Now the next type of food I want to talk about are all foods that contain omega-3 fatty acids. Think of chia seeds, flax seeds, also walnuts are really good and contain a really high amount of omega-3 fatty acids. And they're really good because they can fight depression, they can decrease anxiety, they can help with inflammation, they improve your eye health, they improve your brain health. And interestingly, they can optimize your prefrontal cortex. Now you probably know your prefrontal cortex is important for making decisions for planning, for rational thinking, for attention span. And people who have ADD or ADHD usually have a pretty low activity in the prefrontal cortex. Now if you give them high amount of omega-3, especially high in EPA, but also it has to contain some DHA, they usually improve much quicker than they would instead or without taking omega-3. So how do you get enough omega-3? Eat lots of nuts, especially walnuts, chia seeds, flax seeds. Now how about fatty fish? And that's a tricky question and I'm gonna answer this in one of the next videos. So subscribe below and you'll be informed as soon as the video is published. By the way guys, omega-3s are also on my list of the best brain supplements you can take. Now to check and learn about other brain supplements, check the video up here, watch it and you will see which are the best and most important supplements for optimal brain performance. Now I mentioned walnuts before but let's talk about nuts because in general they're one of the best foods for optimal brain performance. They contain lots of protein and healthy fats and that's what your brain absolutely needs. Actually a study done in 2015 from UCLA showed that the higher amount of walnut consumption was linked to better results and improved cognitive test scores and this is just amazing. Now keep in mind that nuts also contain vitamin E, a very powerful antioxidant that was linked to decreased Alzheimer's disease. So the higher the amount of vitamin E the lower the chance of getting Alzheimer's disease. So which nuts are the best for you? Well basically most nuts are really healthy especially almonds, hazelnuts, walnuts, macadamia even Brazil nuts are really good. So yeah they're all amazing for you. Now we talked about berries before but what about other fruits? Well fruits are absolutely fantastic especially those with a bit lower glycanic index especially lemons and lime but also oranges for example because they contain a very high amount of vitamin C. Now why is this so important? Because vitamin C is one of the key elements in preventing cognitive decline and it's a very powerful antioxidant. Actually people who live in so called blue zones and they're considered some of the healthiest people, the healthiest populations in the world and they have the lowest amount of cognitive disabilities, the cognitive decline, Alzheimer's disease and those people eat tons of fruits. Yeah now you know why fruits are so important. Now are there any other ways you can boost your brain power besides eating brain foods and taking brain supplements? Well of course they are. I prepared a special video for you in which I share my top five strategies you can check it out up here somewhere. Now how about drinks? Is coffee great for your brain health? Is green tea good? Well that's what we're gonna cover in one of the following videos. So subscribe below, don't forget to follow your inception and I hope to see you soon again. Take care.