Did you know that the foods we eat have a huge impact on the health of our brains?
Yes, eating a brain-boosting diet can support both short and long term brain function.
But, how does one feed the brain, actually? It’s about choosing brain-healthy foods that improve holistic cognitive functions, including concentration and the ability to recall the memories over time.
SMILES, in this article, lists 10 best brain foods that boost your memory and focus. Add these 10 brain foods to your regular diet to improve your brain functions and protect it from various diseases, including Alzheimer’s and dementia.
10 Best Foods to boost your brain and memory
It contains folate and is filled with omega 3 fatty acids as well as vitamin E. Omega 3 fatty acids are beneficial for cell growth and brain development, and vitamin E help protect cell membranes from free radicals. Full of monosaturated fats, avocados also help promote the flow of blood, which is essential for the brain.
2. Whole Grains
They (such as oats, barley, and quinoa) are rich in fiber and many of the B vitamins that reduce inflammation of the brain, potentially preserving your memory. They also contain complex carbohydrates and omega 3s that support normal brain function. The complex carbs provide energy that regulates mood and behaviour as well as aid in learning and memory.
Dark berries and blueberries help maintain brain function and improve memory. The antioxidants in blueberries may affect the areas of the brain that are essential for intelligence. Flavonoids present in blueberries protect the brain from potential risks that can be caused by inflammation, which makes berries one of the best brain-boosting foods.
4. Black Beans
They are qualified as the best brain food as they are an excellent source of protein. Beans are also rich in important B-vitamins especially B6 and folate that improves your memory and helps in brain development, Therefore, eating black beans is crucial for lowering your risk of brain diseases, including Parkinson’s and Alzheimer’s disease.
5. Nuts & Seeds
Nuts such as walnuts, almonds, and peanuts as well as sunflower and pumpkin seeds are high in protein and omega fatty acids. It is important to nourish your brain with protein-rich foods as they help neurons within the brain communicate with each other. Omega fatty acids help in building cells to maintain the normal functioning of the brain.
Oily fish such as salmon is an abundant source of omega 3 fatty acids, known to keep the brain healthy and improve memory efficiently. Salmon also contains significant amounts of EPA and DHA, a building block of the brain that enhances brain function. Inadequate amounts of omega 3s have been linked to learning impairments as well as depression.
They are rich in lycopene, an antioxidant that helps in reducing cell damage which may lead to Alzheimer’s and dementia. Lycopene can also help prevent depression, which can cause further inflammation within the brain. Additionally, tomatoes contain a nutrient called carotenoids which helps in improving cognitive function.
8. Dark Chocolate
They are filled with flavonoids that have anti-inflammatory and antioxidant properties. Cocoa in dark chocolate improves the memory and function of your brain. Eating high-flavanol cocoa can also improve the blood flow to the brain. Dark chocolate supports the cognitive functions of the brain, which could prevent Alzheimer’s disease.
It is considered as one of the superfoods for the brain as it has high levels of vitamin K and choline. Vitamin K helps strengthen cognitive abilities while choline has been found to improve memory capacity. Eating Broccoli helps you remember verbal instructions better and perform better in memory tests.
They are a good source of several vitamins tied to brain development, including vitamins B6 and B12, folate, and choline. Choline in egg yolk help develops the fetal brain in pregnant women. Choline is also a micronutrient that creates acetylcholine, a neurotransmitter that helps regulate mood and memory
So, what are you waiting for? To boost your brain health and memory by strategically including the foods mentioned above.
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