What 5 foods can improve brain performance?

SPEAKER_1 (0:00)

Chronic migraine, 15 or more headache days a month, each lasting four hours or more, can make me feel like a spectator in my own life.

SPEAKER_2 (0:06)

Botox, Anabotulinum toxin A, prevents headaches in adults with chronic migraine. It's not for those with 14 or fewer headache days a month. It's the number one prescribed branded chronic migraine preventive treatment.

SPEAKER_3 (0:17)

Prescription Botox is injected by your doctor. Effects of Botox may spread hours to weeks after injection causing serious symptoms. Alert your doctor right away as difficulty swallowing, speaking, breathing, eye problems, or muscle weakness can be signs of a life-threatening condition. Patients with these conditions before injection are at highest risk. Side effects may include allergic reactions, neck and injection site pain, fatigue, and headache. Allergic reactions can include rash, welts, asthma symptoms, and dizziness. Don't receive Botox if there's a skin infection. Tell your doctor your medical history, muscle or nerve conditions including ALS-Lugarix disease, myasthenia gravis or Lambert-Eton syndrome, and medications including botulinum toxins as these may increase the risk of serious side effects.

SPEAKER_1 (0:54)

Why wait? Ask your doctor, visit botoxchronicmigraine.com or call 1-800-44-BOTOXX to learn more.

SPEAKER_4 (1:00)

When you think about Crocs, you think the classic clog. But did you know there's also a canvas clog, a vegan suede clog, a coastal inspired style, a style with studs, straps, and lots of sass.

Honestly, I could keep going with the surprises. You've got to see them for yourself because there is literally a style for every kind of girl. So do your thing and head to crocs.com or a store near you now.

SPEAKER_5 (1:27)

So good, so good, so good.

SPEAKER_6 (1:30)

Newt Markdowns are on at your Nordstrom Rack store. Save even more, up to 70% on dresses, tops, boots, and handbags to give and get.

SPEAKER_4 (1:39)

Because I always find something amazing.

SPEAKER_5 (1:41)

Just so many good brands.

SPEAKER_6 (1:43)

I get an extra 5% off with my Nordstrom credit card.

SPEAKER_2 (1:46)

Total queen treatment.

SPEAKER_6 (1:47)

Join the Nordy Club at Nordstrom Rack to unlock our best deals. Big gifts, big perks. That's why you rack.

SPEAKER_5 (1:55)

Every holiday shopper's got a list, but Ross shoppers, you've got a mission. Like a gift run that turns into a disco snow globe, throw pillows, and PJs for the whole family. Dog included. At Ross, holiday magic isn't about spending more, it's about giving more, for less. Ross, work your magic.

SPEAKER_7 (2:15)

What five foods can improve brain performance?

Thanks for asking. Eating a healthy diet that includes lots of fruit, vegetables, legumes, and fish can help keep your brain in tip top shape. There are plenty of brain boosting foods, but here are five that you might want to start including. First of all, oily fish. When people talk about brain foods, this is often at the top of the list. This type of fish includes salmon, trout, tuna, herring, and sardines, all of which are rich in sources of omega-3 fatty acids. Omega-3s are a major building block for the brain, and they play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline. What if you do not eat fish? In that case, nuts and especially walnuts are an excellent source of protein and healthy fats and might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolic acid, ALA. ALA has been linked to lower blood pressure and cleaner arteries, which is good for both the heart and brain.

A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. What foods are good for memory? If you start your morning off with coffee, you'll be glad to hear that its two main components, caffeine and antioxidants, can help support brain health.

Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy. It also boosts some of your feel-good neurotransmitters such as dopamine. Caffeine may also help solidify new memories according to some research. Antioxidants, on the other hand, can help protect your brain cells from oxidative stress and inflammation.

Next are berries like blackberries and especially blueberries, which may help boost short-term memory. They are packed with flavonoids, natural plant pigments that give berries their brilliant hues and also improve memory by enhancing communication between brain cells and stimulating the growth of new ones. A study done by researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years. Pumpkin seeds and sage are also known for their memory-boosting powers. What's an all-round food which is good for the brain? Green leafy vegetables such as kale, spinach, collards and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta-carotene. These nutrients may help slow cognitive decline by preventing damage to brain cells and enhancing their function. A study published in Neurology found that people who ate one to two servings of green leafy vegetables per day had the cognitive ability of a person eleven years younger than those who consumed none. There you have it.