Get Smart: 5 Power Foods for Better Brain Function

A newly published study by the Journal of Epidemiology and Community Health proposed that poor diet (defined as one which is high in fat, sugar, and processed food) during early childhood could actually result in lower IQ scores later in life. The study examined data from the diets of 3,966 children between three and eight years of age. Diets were analyzed for prominent patterns and subsequent IQ scores were tested based upon the Wechsler Intelligence Scale for Children.

Seems mom was right after all when she made you eat your veggies before leaving the table. Kids need a healthy diet to grow strong and perform at their best, especially at an early age when they are constantly absorbing new information.

In light of this recent study, below is a list of five super-powered brain foods recommended to improve brain function so that you and little Johnny can be the sharpest tacks in the box:

1. Egg Yolks

Egg yolks have a significant amount of choline, a water soluble essential nutrient typically grouped with B-complex vitamins. This particular nutrient is a component of two fat-like molecules whose sole responsibility is healthy brain function. Lack of choline in the diet can lead to mental decline later in life. Lucky for us, eggs are not only healthy, but delicious. From scrambled to poached, there are countless ways to prepare them according to your liking. This smokey deviled egg recipe looks particularly scrumptious.

2. Spinach

"I'm strong to the finish when I eats me spinach!" Popeye would agree that spinach is a super food, full of healthy nutrients to make your body strong—and that includes the brain. Spinach protects the brain from oxidative stress and also greatly improves learning capacity and motor function. Spinach can also lessen brain damage due to strokes or neurological issues. This leafy green vegetable is flavorful and tasty, either cooked or raw. Here is a lasagna recipe jam-packed with green goodness to get your brain up and runnin'.

3. Blueberries

This little berry packs a big punch. Aptly named “brainberries” by Steven Pratt, MD, author of Superfood RX; Fourteen Foods Proven to Change Your Life, blueberries have been shown to reduce the effects of age-related decline in brain function, which could result in diseases like dementia and Alzheimer’s. Much like spinach, blueberries can also improve motor skills and make more you adept at learning new information. Blueberries are delicious on their own, but hit a home run when packed in this blueberry pie.

4. Wild Salmon

Wild salmon (as opposed to farm-raised) has high levels of essential fatty acids, especially Omega-3, which can help support mood levels, synaptic connections, arteries, risk of stroke, and the general quality of brain matter to name a few. Furthermore, this pink-fleshed fish is a fabulous source of lean protein and can even reduce your risk of stroke. Salmon, as we all know, is one of the most celebrated, local products of the Northwest and can be eaten smoked or raw, grilled or poached. Check out this poached salmon recipe for some fishy inspiration.

5. Avocados

Smooth, creamy, and nutritious—avocados' natural super powers include improving brain function among other praise-worthy attributes. This fatty fruit has high levels of monounsaturated fat which contributes to healthy blood flow; an essential function for healthy brains. Avocados can also lower blood pressure, which can reduce the risk of hypertension—not that you needed anymore excuses to enjoy this delicious fruit. Here's a superb guacamole recipe to get your 'cado fix.

Fresh Salmon Salad With Wasabi Dressing

Photos by Flickr user dude@surf, unitedwayswi, and thefoodmonkey