If you often feel forgetful, it could be because of a bad memory. Want to improve your brain health? Choose these memory-enhancing foods and add them to your daily diet.
A healthy diet not only plays a major role in improving physical health but also mental health. Like our heart, stomach, muscles and lungs, the brain also requires nutrients. Because various studies have shown that the powerful nutrients of your food may boost your memory and encourage your brain to regulate blood flow.
So, what food you should consume to improve your mental health? Prefer to eat low calories and good fat foods. These foods are high in vitamins, minerals and antioxidants which not only boost your memory but also provide energy and support in protecting against brain diseases. In my last article, I’ve discussed cancer-fighting foods, here, I’m going to share 30 brain foods that you should eat to feed both your body and mind. Add these healthiest foods to your diet and enjoy a better cognitive function, memory, and alertness.
Thanks to modern research and studies which have found that certain vegetables, fruits, whole grains, and drinks can improve your brain function and in many cases they can even minimize the chances of age-related memory loss. These healthiest foods are full of several powerful compounds that help in improving brain health. Read on and learn how to sharpen your memory with these brainy bites!
Blueberries are loaded with powerful phytochemicals like anthocyanins. A 2012 Harvard study revealed that women who consumed at least one cup of blueberries and strawberries in a week had a smart and healthy brain, and experienced 2.5 years delay in mental decline as compared to those women who rarely ate berries. Try adding blueberries or your favorite berries to yogurt, pancake, cereal or any other meal.
Like many other body parts, your brain also can’t work without energy (glucose in our blood to the brain). The adequate and steady supply of energy improves the ability of concentration and focus. So, you should add whole grains with a low GI to keep you mentally alert throughout the day. Brown cereals, wheat bran, brown pasta and granary bread are the best choices to boost memory.
Avocado is also one of the well-known foods that promote brain health. This fatty fruit contains monounsaturated fat which helps in making your brain healthy. Avocado also lowers blood pressure which promotes good brain health. Include avocados to your daily meal as a side dish.
Beans are wholesome and economical foods that increase memory as they stabilize blood sugar levels (glucose level). So, consume a ½ cup of any type of beans such as soybeans, lentils, black beans or lima beans etc. every day and keep your brain healthy.
Citrus fruits and colorful vegetables are high on the list of brain foods because of their antioxidant properties. Pomegranate juice is perfect for good memory. It offers you with potent antioxidant which protects the brain from the damage of free radicals.
Try consuming two or three cups of freshly brewed tea per week. Whether it is hot or iced, it contains a moderate amount of caffeine which can boost your brain power by enhancing focus, mood and memory.
According to a study, beets may play a secret role in increasing your memory because they contain some natural nitrates. Beet juice is associated with the improvement of brain health as it can increase the blood flow to the brain, supporting the mental performance. So, add beets in any form to your diet and make your memory sharp.
Good news for coffee lovers- coffee improves memory skills, reaction time and overall brain health. A European study reveals that people who drink three cups of coffee daily experience less mental decline compared to non-drinkers over a ten year period. So, drink coffee and enjoy the brain boost.
A study published in the American Journal recommends that the regular consumption of vitamin E might help to prevent brain decline, particularly in old age. And nuts are a great source of vitamin E. Therefore, you should consume almonds, walnuts, and other nuts to keep your brain healthy and strong. According to another study, walnuts have an antioxidant named ellagic acid which may help protect your brain from free radical damage.
Deep-water fish like salmon and sardines are an excellent source of omega-3 fatty acids which are important for brain function. Therefore, it is recommended that you should consume a 4-ounces serving of salmon twice in a week and enjoy a sharp memory.
Kale is one of the most beneficial veggies that can increase your memory. A study shows that when you enhance the intake of leafy greens such as kale in your routine diet, this eating habit will be more effective not only for your brain health but also for overall health. Try steaming kale with a bit of olive oil, or make a low-sodium broth for a tasty side dish or whatever you like.
Coconut Oil is one of the best foods for you. With lots of uses and cures of coconut oil, there is nothing that it can’t help. For instance, when it comes to your brain, it is loaded with various benefits. It works as a natural anti-inflammatory that can help with memory loss as you age.
Broccoli is the healthiest food for good memory as it is a great source of vitamin K and choline which may help keep your memory sharp. This green veggie also packs with vitamin C that provides numerous health benefits. According to a study, only one cup of broccoli can offer you with a great amount of vitamin C which is 150% of your daily recommended intake of vitamin C.
Do you love chocolate? Well, dark chocolate not only contains potential antioxidant contents but also have various natural stimulants such as caffeine which can improve the focus and concentration. Chocolate can also improve your mood because the caffeine of chocolate stimulates the production of endorphins. However, it is notable that you should eat it in moderation because more chocolate is not better.
Like beans, whole grains and legumes, quinoa is a great food for memory as it is loaded with complex carbohydrates and fiber. These powerful contents not only balance your blood sugar but also provide the essential glucose that the brain craves. It is also a good source of iron which may help in keeping the blood oxygenated, and vitamin B to improve your mood and protect your blood vessels as well.
Red cabbage is also linked to the brain health as it is full of polyphenols. This powerful antioxidant not only benefits the brain but also the heart. So, add red cabbage to your diet and enjoy a smart and healthy brain.
Customarily, rosemary oil has been used to enhance memory and in aromatherapy to improve the mental performance. The carnosic acid is the main ingredient in rosemary that can protect the brain against chemical free radicals. Therefore, you should use it in any form, like oil massage and cooking etc. It will surely help you in preventing the Alzheimer’s disease. Add it to massage oils, creams or oil burners. You can also use the herb in cooking.
According to some studies, spinach also can prevent or delay dementia. It has various nutrients including Vitamin E and folate that can prevent cancer cell development, damage to DNA, tumor growth and minimize the aging effects on the brain.
Sunflower seeds are a rich mix of B vitamins, protein and omega fatty acids that can promote a healthy life. These seeds also have tryptophan which the brain converts into serotonin and boost the mood and fight against the depression.
Tomatoes are also included in the list of best foods for memory as they contain lycopene. This powerful antioxidant may combat dementia and improve your mood and memory too.
Some studies also show that eggs are the best sources of choline, an essential nutrient which produces the acetylcholine (a neurotransmitter) involved in memory. So, try adding eggs in your breakfast and improve your brain health.
Turkey meat is an excellent source of L-tyrosine, an amino acid which the brain uses to generate dopamine. This chemical is responsible for mental alertness and memory. So, include turkey and other L-tyrosine containing foods like chicken, fish, yogurt, almonds, and cheese to your diet.
According to various studies, vitamin C has been associated with mental health. Blackcurrants are one of the best sources of this vital vitamin that can balance your mood and boost your memory.
Pumpkin seeds are also known as brain foods because they are a rich source of zinc. When you consume a handful amount of pumpkin seeds per day, it will not only fulfill your daily recommended need of zinc but also enhance your memory and thinking skills.
Celery can offer a lot of health benefits because it contains few calories and high content of antioxidants, such as polysaccharides. This veggie acts as a natural anti-inflammatory and helps in alleviating symptoms related to inflammation, like irritable bowel syndrome and joint pain. Because of its vitamins, minerals and nutrients with little calorie, it can improve your brain health.
Extra virgin olive oil is truly a brain food for memory because of its powerful antioxidants, called polyphenols. These antioxidants not only improve your memory and learning but also slow down your aging. This oil also supports the fight against ADDLs proteins that are poisonous to the brain and encourages Alzheimer’s.
Turmeric is a one of the healthiest spices that have amazing health benefits. It is a well-known ancient root that has been widely used for its healing properties throughout history. Big thanks to curcumin, a toxin found in turmeric, which makes it a powerful anti-inflammatory agent. Turmeric helps is boosting antioxidant level and keeping your immune system healthy. This healthy spice also improves your brain’s oxygen intake and keeps you alert and able to process information.
Peanut butter tends to be a great source of healthy fats, as well as Vitamin E. That’s why; it may help keep the heart and brain healthy and functioning accurately. Have a healthy breakfast with peanut butter!
Some studies have found that if you consume moderate amounts of red wine and other types of alcohol, you may be at the reduced risk for Alzheimer’s disease. It is also important to note that when you consume it a lot, it can enhance the risk of developing Alzheimer’s.
Green tea is full of powerful antioxidants such as polyphenols which protect against free radicals that can harm brain cells. Among many other health benefits, it also may help save your memory, increase your mental alertness and slow your brain aging when you drink green tea on a daily basis.
After knowing the brain-boosting foods, it is your responsibility that you should include one or more of them to your daily diet and have a healthy and hearty life with a healthy brain and sharp memory. All these foods contain few calories and saturated fat, and are a great source of several minerals, vitamins and nutrients. However, you should limit the intake of diets which are high in saturated fat, such as whole milk, cream, red meat, cheese, ice cream and butter as they can increase your risk of dementia and memory loss.
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