The brain is an energy-intensive organ, using around 20% of the body’s calories, so it needs plenty of good fuel to maintain memory, concentration throughout the day.
Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age.
Nutritionists emphasise that the foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.
This article will share with you a list of the Brain – foods may help improve a person’s memory and concentration. Some may also reduce the risk of stroke and age-related neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
Incorporating many of these foods into a healthy diet on a regular basis can improve the health of your brain, which could translate into better mental function.
Table of contents:
- Green, leafy vegetables
- Fatty fish
- Berries
- Nuts and seeds
- Whole grains
- Tea and coffee
- Turmeric
- Supplements for brain function
- Watching Video: 8 best foods for brain and memory boosting
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8 best foods for brain and memory boosting:
1.Green, leafy vegetables
Green, leafy vegetables is rich in compounds called glucosinolates. It is realy great food to boost brain and memory. When the body breaks these down, they produce isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.
Leafy greens such as:
- Kale
- Spinach
- Collards
- broccoli
Leafy greens are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
2. Fatty fish
Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease.
Try to eat fish at least twice a week. Examples of oily fish that contain high levels of omega-3s include:
- salmon
- mackerel
- tuna
- herring
- sardines
If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts. This is alternative option for boosting memory
3. Berries
Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve brain and memory, research shows. In a 2012 study published in Annals of Neurology, 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.
Antioxidant-rich berries that can boot brain health include:
- strawberries
- blackberries
- blueberries
- blackcurrants
- mulberries
4. Nuts and seeds
A 2014 study found that a higher overall nut intake was linked to better brain function in older age. Nuts and seeds are also rich sources of the antioxidant vitamin E, omega-3 fatty acids which protects cells from oxidative stress caused by free radicals.
As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age. A 2014 review found that vitamin E may also contribute to improved cognition, memory and reduced risk of Alzheimer’s disease.
The nuts and seeds with the highest amounts of vitamin E include:
- Peanuts
- sunflower seeds
- almonds
- hazelnuts
- walnuts
5. Whole grains
Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin. Whole-grain foods include:
- brown rice
- barley
- bulgur wheat
- oatmeal
- whole-grain bread
- whole-grain pasta
6. Tea and coffee
The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.
Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.
Coffee is also a source of antioxidants, which may support brain health as a person gets older. One study has linked lifelong coffee consumption with reduced risk of:
- cognitive decline
- stroke
- Parkinson’s disease
- Alzheimer’s disease
7. Turmeric
Turmeric has generated a lot of buzz recently. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain.
Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there such as:
- May help improve memory in people with Alzheimer’s
- Boosts serotonin and dopamine, which both improve mood.
- Help delay age-related mental decline
Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow.
If you are lazy to read, watch our video: Bain And Memory Boosting: 8 Best Foods Link To Better Brainpower
8. Supplements for brain function
In addition to making dietary changes, some people consider taking supplements to improve their brain function.
Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.
Research suggests that taking ginseng may improve this performance. However, further studies are needed before doctors can recommend ginseng to enhance brain function.
Take away
As you can see, many foods can help keep your brain healthy.
You can help support brain health and boost alertness, memory and mood by including these foods in your daily diet.
If you want to know more about other healthy foods, please see our Healthy Foods.
Don’t forget to follow and subscribe to our FanPage, YouTube Channel, Instagram and Pinterest and turn on notifications so you never miss our new articles and videos!
Wishing you health, wealth and happiness. See you in the next article.
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