Foods To Boost Brain power and Improve Memory
Have you ever considered your brain power health when preparing food choices? Well, it turns out that what we eat has a big result on our brain and memory.
Following Foods to improve brain power
1. Opt for wholegrains
Like the whole thing else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy – in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose gradually into the bloodstream, keeping you mentally alert throughout the day. Opt for ‘brown’ wholegrain cereals, granary bread, rice and pasta.
2. Eat oily fish
Essential fatty acids (EFAs) cannot be prepared by the body which means they must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources contain linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general wellbeing. What makes oily fish so good is that they have the active form of these fats, EPA and DHA, in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to an increased risk of Alzheimer’s disease and memory loss whilst having enough levels of both EPA and DHA is thought to help us manage stress and helps make the good mood brain chemical, serotonin. Consider a supplement if you’re vegetarian. Those following a vegan diet may wish to addition daily with a plant-based omega-3 supplement, and as a vegan don’t forget to add seeds like linseed and chia to your diet.
3. Snack on blueberries
Evidence accumulated at Tufts University in the United States suggests that the use of blueberries may be effective in improving or delaying short term memory loss. They’re widely available, but you can also look out for dark red and purple fruits and veg which contain the same defensive compounds called anthocyanins.
4. Eat more tomatoes
There is good evidence to recommend that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s. Favour cooked tomatoes and enjoy with a little olive oil to optimise amalgamation and efficacy.
5. Add vitality with vitamins
Certain B vitamins – B6, B12 and folic acid – are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are linked with increased risk of stroke, cognitive impairment and Alzheimer’s disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was considerably less brain shrinkage compare to a subset given placebo treatment. Opt for B-rich foods like chicken, fish, eggs and leafy greens.
6. Get a blackcurrant boost
Vitamin C has long been idea to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer’s. One of the most excellent sources of this vital vitamin are blackcurrants. Others contain red peppers, citrus fruits and broccoli.
7. Pick up pumpkin seeds
Richer in zinc than many other seeds, pumpkin seeds provide this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good feel chemical serotonin.
8. Bet on broccoli
Broccoli is great cause of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can measured the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp. Low levels of acetylcholine are associated with Alzheimer’s.
9. Sprinkle on sage
Sage has long had a reputation for humanizing memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to care for the beneficial oils.
10. Eat more nuts
A study published in the American Journal of Epidemiology suggests that a good eating of vitamin E might help to prevent cognitive decline, mainly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.
Research shows that turmeric has strong antioxidant and anti-inflammatory properties which improve cognitive functions in Alzheimer’s patients. Note that these benefits come from curcumin, the major compound in turmeric.
12. Red wine
According to research, red wine contains polyphenols which improve circulation and consequently improve brain function.
13. Olive oil
Extra virgin olive oil contains antioxidants which have been proven to progress memory and reverse oxidative damage in the brain.
Did you know that gut health affects brain function? Well, asparagus contains prebiotic thread which improves gut health and consequently boosts brainpower, research shows.
15. Coconut oil
Coconut oil contains polyphenols which fight depression, stress and get better brain function, according to study.
16. Dark chocolate
Dark chocolate has the similar brain-boosting compounds as red wine, researchers say.
Research shows that avocado contains fats that reduce oxidative stress in the brain. Avocados can improve your memory and lesser risk of brain related circumstances.
Your coffee habit isn’t a bad thing after all. Study show that caffeine can boost brain function
19. Dandelion greens
These nutritious greens get better gut bacteria and consequently boost brain function.
Kale and green leafy vegetables have been proven to improve brain capability.
Egg yolks include choline, a compound which promotes brain development in unborn babies.
Spinach contains antioxidants and vitamins which keep the brain.
This animal study found that almonds can stop cognitive disorders.
Kimchi and other fermented dishes include probiotics. These probiotics get better gut bacteria, which results in better brain function.
25. Sweet potatoes
Sweet potatoes have antioxidant and anti-inflammatory properties which can get better your cognitive abilities.
I had to put it on the list. Call it a “food for the soul” if you wish. Aerobic exercise turns on the genes that create BDNF (a growth and protective hormone) that targets brain cells.
One of the best sources of prebiotic fiber. Jicama, also known as Mexican yam, is high in vitamin B6, folate, and vitamin E.