Some of the most powerful superfoods in the world provide simultaneous benefits to the brain and the body. If you strategically integrate these foods into your diet, you're going to accomplish two things. First, you’ll provide your muscles with the fuel they need to get strong and lean while growing ever larger.

This helps increase muscle definition and melt fat. Second, these superfoods can also help improve your mental acuity, boost energy and improve focus and concentration over the long term.


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1: Blueberries

Blueberries have long been celebrated as one of the best sources of antioxidants that you can include in your diet. However, as researchers learn more about this super­fruit, it becomes apparent that the tiny blueberry is also hiding some additional health benefits.

A study done in New Zealand has suggested a link between blueberries and increased muscle recovery. Although more work needs to be done to understand why this works, researchers think it may be the anthocyanin in the blueberries which speeds muscle recuperation.

Blueberries can also give your brain a boost. These berries are high in flavanoids, which help your brain operate more effectively, improving cognitive function and memory. Ongoing research shows that high flavanoid consumption can also help prevent the mental declines that are often thought of as one of the symptoms of aging.

2: Eggs

The importance of protein in building a strong body can't be overstated. Eggs are very protein rich, delivering a blast of muscle building protein without too many calories. 1 egg contains 6 grams of protein, which makes it one of the highest dense protein foods.

Eggs are also high in vitamin B12. Vitamin B12 has actually been shown to help prevent memory loss in aged populations.

3: Quinoa

Quinoa has been “rediscovered” in the modern era. This food has been a staple in the diet of many people from South America for centuries, but only recently are we learning just how healthy it is for both our brains and our bodies. It is very rich in iron, which is essential for brain health, because it helps ensure ample oxygen supplies to the brain. It literally contains everything your muscles need to grow, because it is a “complete” protein, which means it contains each of the nine essential amino acids.

4: Avocado

Like many of the foods on this list, Avocado is source of concentrated healthy fats. When we incorporate more of these healthy fats into our diets, the result is often both improved mental function and a stronger, leaner body.

One serving of Avocado packs 2 grams of protein. It also contains 487 mg of potassium. Potassium helps carry oxygen to the brain, and also helps keep your metabolism burning at a healthy rate, which is critical for the creation and maintenance of muscle mass.

5: Almonds

Almonds are often recommended as one of the best healthy snacks for people who are trying to adhere to a healthy diet. Almonds are jam packed with Vitamin E which helps prevent the cognitive and memory drop­offs that many people suffer from as they age. The healthy fats in almonds have also been shown to help with weight loss. If you're trying to drop weight, incorporating almonds regularly as a snack can make losing weight easier than ever.

6: Broccoli

If forgetting where you left your keys is troubling you, you may need more broccoli in your diet! Research on the effects of various foods on memory has shown that diets high in broccoli help keep the memory sharp.

Why broccoli is helpful for building muscle is a bit more complex. The vegetable contains both Indole­3­carbinol and D­glucaric acid. These substances help the body clear out excess estrogen, which can have a very detrimental effect on the production of new muscle. By binding with estrogen and flushing it out of the system, a broccoli rich diet can help ensure your body is ready to make the most of your exercise and diet.

You don't have to choose foods based on their perceived benefits to either your mind or your muscle. Instead, you can choose a well­rounded diet that actually helps your brain function better, protects the mind from aging, and helps supercharge your muscle building capacity all at the same time.