Investing in knowing the 11 best foods to boost your brain and your memory may be the best solution for the body to work in balance. Since this is the most important organ of our body, it is important to keep in tune with the collector and store of our memories.
The brain is a complex organ that functions as the control center of the body. It is responsible for keeping the heart beating and the lungs breathing. In addition, it allows you to move, feel and think. So keeping it running constantly and optimally is the important thing.
The foods you eat play the role of keeping the brain healthy. They can improve specific mental tasks such as memory and concentration.
The 11 best foods to boost your brain and memory not only do well to this essential organ, but regulate the whole body.
WHAT ARE THE 11 BEST FOODS TO BOOST YOUR BRAIN AND YOUR MEMORY?
The foods cited below play, by themselves, primary functions for a regulated body and mind. However, they still specifically help important brain functions. Check out:
Fatty fish, such as salmon, trout and sardines, are sources rich in omega-3 fatty acids. About 60% of the brain is made of fat, and half of that fat is omega-3.
Omega-3 builds brain and nerve cells, and these fats are essential for learning and memory. Omega-3 also has additional benefits for the brain. It may decrease age-related mental decline and help prevent Alzheimer’s disease.
Failure to ingest omega-3s enough can leave the body prone to learning disabilities and depression. In general, eating fish can bring positive health benefits.
One study found that people who eat fish regularly have greater amounts of gray matter in the brain. Gray matter contains most of the nerve cells that control decision making, memory, and emotions.
Coffee is among the 11 best foods to boost your brain and your memory. This is because it has two main components: caffeine and antioxidants.
Caffeine in coffee has positive effects on the brain. Among them is an increase in alertness. This keeps the brain prepared to block adenosine, a chemical messenger that causes drowsiness.
Caffeine may also stimulate some neurotransmitters to “feel good,” such as serotonin. One study found that when participants drank large amounts of coffee in the morning or smaller amounts throughout the day, they became more effective at tasks that required concentration.
Drinking coffee over the long term is also related to a reduced risk of neurological diseases such as Parkinson’s and Alzheimer’s. This is partly due to the high concentration of antioxidants present in the coffee.
Blueberries provide numerous health benefits, including some specific to your brain. Blueberries provide anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
Antioxidants act against oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases. Some of the antioxidants in blueberries accumulate in the brain and help improve communication between brain cells.
Animal studies have shown that blueberries help improve memory. They can even delay short-term memory loss. Try sprinkling them on your breakfast or adding them to your milk.
Turmeric is a very controversial seasoning. This yellow compound is a key ingredient for the preparation of curry powder and has many benefits for the brain.
Curcumin, an active ingredient in saffron, has been shown to cross the blood-brain barrier. This means that it is able to enter directly into the brain and benefit the cells present therein. It is a potent antioxidant and anti-inflammatory compound.
Turmeric may benefit memory, especially in people with Alzheimer’s disease. It can also help clear amyloid plaques, which are common to this disease.
Seasoning can also increase serotonin and body dopamine, which improve mood. One study found that curcumin improved symptoms of depression as well as an antidepressant over six weeks.
Curcumin also increases the neurotrophic factor derived from the brain. This is a type of “growth hormone,” which helps brain cells grow. This may help to delay age-related mental decline.
Broccoli is stuffed with powerful plant compounds, including antioxidants. It is also very rich in vitamin K, providing more than 100% of the recommended daily intake (IDR) in a dose of 1 cup (91 grams).
This fat-soluble vitamin is essential for the formation of sphingolipids, a type of fat densely packed in brain cells. Some studies in older adults have linked higher intakes of vitamin K to better memory.
In addition to vitamin K, broccoli contains compounds with anti-inflammatory and antioxidant effects. They can help protect the brain from damage.
6. PUMPKIN SEEDS
Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage. They are also an excellent source of magnesium, iron, zinc and copper. All of these components are essential for the brain:
- Zynoic is crucial for nerve signaling. Its deficiency has been associated with many neurological conditions, including Alzheimer’s disease, depression and Parkinson’s disease.
- The magnesium is essential for learning and memory. The low levels of this compound are linked to many neurological diseases, including migraine, depression and epilepsy.
- The brain uses copper to help control nervous signals. When his levels are unbalanced, there is a greater risk of neuro degenerative disorders, such as Alzheimer’s disease.
- Iron deficiency is usually characterized by a brain fog and impairment of brain function. Research focuses mainly on these micro nutrients and not specifically on pumpkin seeds.
However, since pumpkin seeds are high in these micronutrients, you can probably reap several benefits by adding them to your diet.
7. DARK CHOCOLATE
Chocolate flavonoids focus on areas of the brain that deal with learning and memory. Researchers say these compounds can improve memory and help decrease age-related mental decline.
Several studies supported this. In one of them, made with more than 900 people, those who ate chocolate more often performed better on mental tasks, including memory, than those who rarely ate it.
Chocolate is also a mood booster, according to research. One study found that participants who ate chocolate experienced more positive feelings compared to participants who ate cookies.
However, it is not yet clear whether these factors were caused by compounds in chocolate or because their taste makes people happier.
Research shows that eating nuts can improve heart health markers. Having a healthy heart is intrinsically linked to a healthy brain.
An evaluation of 2014 showed that nuts can improve cognition and even help prevent neurodegenerative diseases. Another large study found that women who ate nuts regularly over several years had clearer memory compared to women who did not eat nuts.
Healthy fats, antioxidants, and vitamin E from walnuts may explain their benefits to brain health. Vitamin E protects the cell membranes from free radical damage, helping the mental decline to slow down.
Besides being good for your brain, nuts can have an extra edge. This is because they also provide omega-3 fatty acids.
You can get all the vitamin C you need in one day by eating a medium orange. And so this fruit falls among the 11 best foods to boost your brain and your memory .
Doing this is important for brain health, since vitamin C is a key factor in preventing mental decline. Eating sufficient amounts of vitamin C may protect against age-related mental decline and Alzheimer’s disease, according to a review article in 2014 .
Vitamin C is a powerful antioxidant that helps fight free radicals that can damage brain cells. In addition, it improves the health of the brain as it ages. Excellent amounts of vitamin C can also be obtained in chilies, guavas, kiwis, tomatoes and strawberries.
Eggs are a good source of nutrients linked to brain health, including vitamins B6 and B12, folate and choline. Choline is an important micro nutrient that the body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
Two studies found that higher intakes of choline were linked to improved memory and mental function. Eating eggs is an easy way to get choline, since the yolks are one of the most concentrated sources of this nutrient.
The appropriate intake of choline is 425 mg per day for most women and 550 mg per day for men, with only one egg yolk containing 112 mg.
In addition, B vitamins have several roles in brain health. To begin with, they may help decrease the progression of mental decline in the elderly. Deficiencies of B vitamins – whether in folate or in B12 – are associated with depression.
Folate deficiency is common in elderly people with dementia. Studies have shown that folic acid supplements may help to minimize age-related mental decline. B12 is also involved in the synthesis of brain chemicals and the regulation of sugar levels in the brain.