Many people are looking for simple ways to increase their focus, memory and productivity. That is why nootropics or "smart drugs" are rapidly gaining popularity.
Nootropics are a class of natural or synthetic compounds that improve your brain function. Although there are hundreds of nootropic supplements available, many drinks contain natural nootropic compounds.
In addition, other beverages contain substances such as antioxidants or probiotics, which support your brain function.
Here are 10 juices and drinks that can boost your brain health.
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| Top 10 Brain-Boosting Juices And Drinks. |
1. Coffee
Coffee is probably the most widely used nootropic beverage. Most of its brain benefits come from caffeine, but other compounds in it, such as the antioxidant chlorogenic acid, can also affect your brain.
One review states that caffeine in doses of 40-300 mg improves focus, agility, reaction time and memory, which is equivalent to about 0.5-3 cups (120-720 ml) of coffee.
Coffee can also protect against Alzheimer's disease. In a week-long mouse study, a dose equivalent to 5 cups (1.2 liters) of coffee per day, or 500 milligrams of caffeine helped prevent and treat Alzheimer's disease.
However, human studies are needed.
Keep in mind that caffeine is considered safe at a dose of 400 mg per day, or 4 cups (945 ml) of coffee.
2. Green tea
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| Top 10 Brain-Boosting Juices And Drinks. |
The amount of caffeine in green tea is much lower than in coffee. However, it also contains two good nootropic compounds — L-thinine and epigallocatechin gallate (EGCG).
Studies have shown that l-theanine can promote relaxation, as well as improve vision when combined with l-theanine caffeine. A review of 21 human studies found that whole green tea supports vision, attention and memory.
In addition, EGCG can enter your brain through the blood-brain barrier, which means it can have beneficial effects on your brain or fight neurodegenerative diseases. However, more research is needed.
3. Kombucha
Kombucha is usually a green or black tea, as well as a fermented beverage made with fruit or botanicals. Its main purpose is to introduce beneficial bacteria called probiotics into your gut.
Theoretically, improved gut health promotes brain function through the gut-brain axis — two-way communication between your gut and the brain. However, little research specifically supports drinking kombucha to improve brain function.
You can make your own or buy kombucha bottle brands.
4. Orange juice
Orange juice is rich in vitamin C, 1 cup (240 ml) provides 93% (DV) of daily value. Interestingly, this vitamin offers neuroprotective benefits.
A review of 50 human studies found that vitamin C levels had better attention, memory, and language scores than high blood levels or self-reported vitamin C intake or low blood or intake levels.
However, the harm of sweet orange juice outweighs its benefits. Juices are higher in calories than whole fruits, and high sugar intake is associated with conditions such as obesity, type 2 diabetes and heart disease.
A good way to get this vitamin is to eat just one orange. Whole fruit is lower in calories and sugar than orange juice, as well as high in fiber - as well as providing 77% of DV for vitamin C.
5. Blueberry Juice
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| Top 10 Brain-Boosting Juices And Drinks. |
Blueberries have plenty of polyphenol plant compounds that provide brain-boosting benefits. Anthocyanins — the antioxidants that give these berries a blue-violet color — are largely responsible.
Similarly, blueberry juice is loaded with these compounds.
Still, a review of high-quality studies of nearly 400 people found mixed results. Strong positive effects include improved short- and long-term memory, although some studies in this review did not report any positive brain effects from blueberry consumption.
What’s more, eating whole blueberries is a healthy, low-sugar choice that offers similar benefits.
6. Green juices and smoothies
Green juice combines green fruits and vegetables, namely:
Dark leafy vegetables like kale or lettuce
Cucumber
Green apple
Fresh herbs like lemongrass
Green smoothies also contain ingredients such as avocado, yogurt, protein powder or bananas.
The likelihood of green juices or smoothies boosting the brain depends largely on the fact that these drinks are often rich in vitamin C and other auxiliary antioxidants.
Try one of the recipes below.
Simple Green Juice Recipe
Makes 3-4 servings
Part
1 head of celery
2 medium cucumbers
1 hand lemon juice
3 large handfuls of fresh lettuce
2 small green apples, sliced
2 lemons, peeled, seeds removed
Step
Rinse all products well, and then cut into small enough pieces to handle your juicer.
Run each ingredient through the juicer and pour the juice into a large jar or stalk.
Mix well and keep in the refrigerator for up to 5 days.
Simple Green Smoothie Recipe
1 Serving
Part
2 hand-knotted kale
Banana halved, peeled and sliced
Half in avocado
1 cup (245 grams) vanilla Greek yogurt
1/2 cup (120 mL) milk (dairy or plant based)
A little snow
Step
Wash the kale well.
In a blender, mix all ingredients. If the smoothie is too thick, try adding more milk. If it is too thin, add more banana or avocado.
7. Yellow lattices
Sometimes called Golden Milk, Yellow Lots is a warm, creamy drink that contains a bright yellow spicy yellow.
Turmeric contains the antioxidant curcumin, which increases your body's production of brain-derived neurotrophic factor (BDNF).
Low BDNF is associated with mental disorders and neurological disorders, so raising BDNF levels can improve brain function. However, you should note that the yellow nuts that are often given in studies provide very little curcumin.
8. Adaptogen lattice
Like yellow lots, adaptogen lots are hot, salty drinks filled with special ingredients. Adaptogens are foods and herbs that help your body adapt to stress, thereby improving brain function and reducing fatigue.
Many adaptogen lots are made from dried mushrooms, horseradish or maca root.
Since these drinks contain ingredients that are hard to source like dried mushroom, it is very easy to buy premade blends.
9. Beat Juice
Beetroot is a dark red vegetable that is naturally rich in nitrates - a precursor to nitric oxide, which your body uses to promote cell oxygenation and improve blood flow.
Although many people drink beet juice before exercise, it is not clear whether beet juice has any benefits for the brain, as it has **** - flow-enhancing properties.
However, nitric oxide plays a signaling role in the areas of your brain responsible for language, learning and advanced decision making, and beet juice enhances these effects by increasing nitric oxide production.
You can drink this juice by mixing beet powder with water or by taking a dose of concentrated beet juice. Generally, the dose for concentrated beet drink is only 1-2 tablespoons (15-30 ml) per day.
10. Kefir
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| Top 10 Brain-Boosting Juices And Drinks. |
Like kombucha, kefir is a fermented beverage full of probiotics. However, it is made with fermented milk instead of tea.
It can help brain function by promoting the growth of healthy bacteria in your gut.
You can make kefir yourself, but buying a ready-to-drink option can be easy. Alternatively, choose a drinking yogurt that contains probiotics.
Shop online for Lifeway Kefir.
The following line
Drinking nootropic drinks may seem like an easy way to support brain health.
However, some of these drinks may help promote brain function, while there is no high-quality evidence to support drinking any of these drinks to improve vision, performance or memory.
Regardless, these drinks offer other health benefits and you can try to see if they work for you.
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