These Drinks Give Your Brain a Massive Health Boost!
Your brain is an organ that relies on your
daily nutrition a lot more than many other parts of the human body.
Think about it: the brain makes up only around two percent of our body
mass, but it consumes around 20% of the calories we eat. That’s a lot of
fuel! And the kind of fuel you put into your body really matters too.
A healthy diet makes a huge impact on your brain health, memory,
concentration, and alertness. And that includes not only the foods you
eat but also the drinks you consume throughout the day. If you rely on
soda and fruit juices, your brain will not be happy. But what should you
drink then apart from water, then?
We prepared a list of 10 excellent beverage suggestions that will both
hydrate you and boost your brainpower.
1. Beetroot juice
Beets are one of the most overlooked
vegetables in existence. Some of you will know that these deep red root
veggies are beneficial for eye health, digestion, and blood pressure,
but few are aware that their vasodilative effect is also tied to
improved brain function and a lower risk of vascular dementia.
Research from the UK suggests that beetroot contains an abundance of
nitrates, which our oral bacteria turn into nitric oxide, a beneficial
compound that the body uses to promote blood flow, including to the
brain. Other research confirmed that nitric oxide is important for such
cognitive functions as decision-making, learning, and language, and
diversifying your beverages with beetroot juice may improve these
functions.
“Beets are rich in nitrates, which help with the dilation of blood
vessels and subsequently increase blood flow to the brain, which may
improve mental and cognitive function,” explained a nutritionist and
dietitian. "This means increased
cognitive function in the present, and potentially reduced risk of
dementia in the future." It is also known that older adults have lower
levels of nitric oxide than younger folks, so they may benefit from
beetroot juice even more.
2. Lemon balm tea 
Lemon balm (Melissa officinalis) can be
easily mistaken for mint, as it belongs to the mint family, but it is
slightly different, as it has a gentle lemony scent and flavor. You can
brew both fresh and dried lemon balm into an herbal tea: 1 teaspoon
should be enough to prepare 1 cup of tea.
The relaxing and calming properties of lemon balm tea are well-known,
and it’s commonly recommended as an evening drink for people who suffer
from insomnia and anxiety. Researchers suggest that this pleasant herbal
tea may also be beneficial for improving concentration, relieving
headaches, and improving cognitive function in the long term. A study
from 2003 even suggested that lemon balm extract, a concentrated form of
the herb, helped patients with mild to moderate Alzheimer's disease
experience an improvement in cognitive functioning compared to a control
group who took a placebo.
3. Coffee
If you’re a coffee drinker and would like
to boost your brain health, carry on enjoying your morning brew (in
moderation, of course). Since most of you likely already know what
coffee can do for your cognition, focus, and alertness first hand, we
won’t sing praises to coffee for long here. But we’ll say this: lifelong
coffee drinkers have a reduced risk of cognitive decline, Parkinson’s
disease, and Alzheimer's disease. That fact alone says a lot.
Interestingly, researchers have also found that coffee increases the
brain’s ability to process information by boosting a process called
entropy, or the brain’s complex and variable brain activity. Lastly,
note that we can thank not just caffeine but also other antioxidants,
such as phenols and chlorogenic acid, for all these beneficial effects.
So taking caffeine through supplements probably won’t give you the same
effects as an actual cup of coffee.
4. Turmeric tea
Turmeric teas or turmeric lattes are often
recommended as coffee replacements for those who have insomnia. And for
many of you, turmeric is a familiar face. This bright yellow spice is
regarded as a powerful remedy in Ayurveda and Chinese medicine, and
researchers have established that the active compound in this herb
called curcumin has anti-inflammatory properties.
Scientists are currently looking into the possibility that this herb may
also benefit the brain by improving memory and reducing the risk of
Alzheimer's disease. Research from 2019 states that consuming turmeric
urges the body to produce a protein called brain-derived neurotrophic
factor (BDNF). This protein plays a huge role in learning and memory,
and low levels of it are linked to memory problems, neurological issues,
and even mental health disorders.
get the recipe for this delicious
drink in my next post
5. Berry smoothies
Herbs and spices are not the only
ingredients capable of giving your brain a boost. Apart from being
delicious, all berry smoothies and juices are just as good for your
cognition and brain health! However you choose to consume blueberries,
raspberries, acai berries, or strawberries, all of them make excellent
brain food. The natural compounds that make berry juices and smoothies
so beneficial are called anthocyanins.
They give berries their bright colors while also acting as powerful
antioxidants that guard your brain cells against damage. Research
suggests that consuming blueberries, in particular, has a beneficial
effect on short-term memory and long-term memory. Just remember that
store-bought juices are less beneficial because they tend to be
overloaded with sugar, so it’s better to make your own berry juice or
smoothie at home.
6. Tea
Did you know that tea is the most popular
drink in the world after water? The reason why tea is so popular is
clear. Like coffee, tea contains caffeine that gives your brain an
energy boost, but the effects of tea are much milder, so even those who
are usually not allowed to drink coffee, such as kids, can freely enjoy
tea. Apart from caffeine, tea contains L-theanine and epigallocatechin
gallate (EGCG), both of which contribute to its brain-boosting effects.
EGCG is a well-known antioxidant capable of guarding brain cells against
damage. Research has established that this compound can cross the
blood-brain barrier, so it could theoretically help neurodegenerative
diseases.
As for L-theanine, it is known to reduce anxiety and raise dopamine
levels, which is why drinking tea can lift your mood and increase your
motivation and attention. A 2021 study from Japan tested how L-theanine
influences attention and found that the stuff alleviates brain fog while
also promoting working memory and attention. Also, note that low
dopamine levels are associated with neurological disorders like
Parkinson’s Disease, so consuming tea could potentially help protect
your brain.
7. Ginseng Tea
Ginseng root is one of the most recognized
herbs in traditional Chinese medicine. It’s available either fresh,
dried whole, or in powdered form. Practitioners have been using this
herb for various purposes, including improved concentration and memory,
for centuries.
The root contains anti-inflammatory compounds called ginsenosides that
were found in preliminary studies to clear beta-amyloid plaques found in
the brains of people with Alzheimer's disease. Researchers are
continuing to explore ginseng’s potential in aiding memory and
preventing neurodegenerative diseases. If you want to start drinking
ginseng tea daily and have any underlying health conditions, ask your
doctor before you begin. Ginseng can have a blood-thinning effect and
can lower blood sugar, so it could potentially interact with your
medication and cause side effects.
8. Rhodiola tea
lso known as arctic root or golden root,
Rhodiola is an herb native to the mountainous regions of Europe and
Asia. Prepared from the dried roots of the Rhodiola rosea plant,
Rhodiola teas and tinctures are a traditional remedy for anxiety,
depression, and fatigue in Russia and Scandinavia.
The root has over 140 active compounds, the most prominent ones of them
being rosavin and salidroside, both of which are strong antioxidants.
Research suggests that taking Rhodiola can alleviate fatigue in humans,
and a range of animal studies also point to the fact that Rhodiola can
boost memory, increase cognition, learning, and reduce symptoms of
depression.
9. Lion’s mane mushroom
Mushrooms for brain health? We were just as
surprised as you are, but it turns out this shaggy mushroom is widely
used in Asian cooking and medicine. Hericium erinaceus is large species
of edible fungi that have a white and fluffy body reminiscent of a
lion's mane. These mushrooms contain the compounds hericenones and
erinacines that stimulate brain cell growth and may even improve the
symptoms of mild cognitive impairment, a condition that precedes
dementia according to an animal study from 2011.
Fresh lion's mane mushrooms can be harder to find in the US, but they’re
sold in powdered form that you can add to hot water and brew into tea
or mix into a smoothie.
10. Green smoothies
Speaking of smoothies, the last beverage on
this list is a smoothie you can easily combine with many of the other
ingredients we listed earlier. One of the best drinks you can make to
boost your brainpower and slow down mental decline is a green smoothie.
That’s because just 1 serving of spinach, kale, or any other greens can
enrich your body with folate, vitamin C, vitamin A, and lutein. All of
these nutrients promote long-term brain health, but they can also
improve your energy levels and focus throughout the day.
The specific benefits will, of course, depend on the ingredients you
choose to use in your smoothie. Here are just a few recommendations:
Spinach
Celery
Green apples
Cucumbers
Kale
Banana
Avocado.
To increase mental clarity even further, you can whizz in some of the
other ingredients we mentioned earlier, such as beetroot juice, berries,
powdered green tea, walnuts, or lion’s mane mushroom powder.
Here’s a basic smoothie recipe suggestion you can try:
Green Smoothie Recipe
Ingredients
- A handful of raw spinach
- 1 ripe avocado or banana
- 1 green apple
- ½ cup (120 ml) milk
- 1 cup (245 g) of plain yogurt.
1. Wash the spinach and apple.
2. Cut the fruit into big slices.
3. Combine all ingredients in a blender and process until smooth. If the
smoothie is too thick, you can add more milk until you reach your
desired consistency.
Hope you enjoyed this educational article and learned a thing or two
about brain health. One last note: while these drinks are certainly
beneficial for your brain and overall health, they are not medicine and
cannot replace a treatment you require. If you experience any cognitive
decline symptoms, such as lapses in memory, difficulty concentrating, or
trouble learning new information, we highly recommend seeking
professional help.