Do you know that the food we eat has the power to make our memory and brain sharp? A couple of years back, I started to add more blueberries and walnuts to my daily diet and I truly feel the difference they have made.
In this list, I will share with you 12 such brain-boosting foods that can improve your cognitive function and age-related memory decline.
Blueberries
Blueberries are full of antioxidants, namely a type called flavonoids that improve cognition. They also prevent oxidative stress from building up in the brain that is very common in age related neurodegenerative diseases.
Regular consumption of blueberries is also found to increase memory and help with dementia. The nutrients in blueberries also facilitate the communication between brain cells making them even more healthy.
Fatty Fish
Salmon, trout and sardines are examples of fatty fish that are particularly high in omega-3 fats. These fatty fish help the formation of cell membranes within your cerebral walls and support nerve cell growth.
Do you know many research studies have shown that people who consume omega-3s perform better on memory and cognitive function tests, and that they have a comparatively lower risk of developing Alzheimer’s disease? (Because our body is unable to make omega-3s, eating fatty fish allows your brain to get those all-important nutrients.)
Turmeric
Curcumin, a compound found in turmeric (the yellow spice that is used to make curry) is full of powerful anti-inflammatory and antioxidant properties. Moreover, curcumin can pass directly from the blood to neurons in human brain. It relates to better memory, the generation of new brain cells and postponing age-related cognitive impairment.
Broccoli
In the world of brain health, broccoli is a nutrient powerhouse. It’s rich in antioxidants and contains high levels of vitamin K, a nutrient that is important for forming fats that are densely packed into brain cells. Dreaming of having super brain power? Add some broccoli to your everyday diet.
Pumpkin Seeds
Packed with antioxidants, pumpkin seeds are also rich in magnesium, iron, zinc and copper. Zinc boosts your nerve signaling, and magnesium allows memory to learn. On the other hand, copper helps control nerve signals and iron has anti-brain fog properties. Boost your brain by adding pumpkin seeds in a recipe now and then.
Dark Chocolate
Dark chocolate, especially kinds with 70% or more cocoa content, are filled with brain-boosting flavonoids, caffeine and antioxidants. They can improve memory, increase blood flow to the brain and even elevate your mood.
Flavonoids in dark chocolate are also good at protecting the brain from oxidative stress (which can result in cognitive decline as you age). To boost brain plasticity, eat a small amount of Dark chocolate every day as part of your diet.
Oranges
High in vitamin C (an important nutrient for the brain), oranges prevent mental decline by shielding the brain from oxidative stress. The amino acids in oranges also help in the production of neurotransmitters, brain chemicals that are involved with communication between nerve cells.
Walnuts
One of the best nuts for brain health, walnuts are rich in healthy fats. These nuts are a great source of DHA (a type of Omega-3 fatty acid) that studies have shown to improve cognitive abilities in adults and prevent age-related cognitive decline.
Walnuts also contain antioxidants; this improves the inflammation defense of a person’s brain.
Eggs
Eggs contain choline, B vitamins including B6 and H12, folate which is essential for brain health. Choline supports mood regulation & helps with liver function.
B vitamins, on the other hand, can reduce levels of homocysteine which is a byproduct associated with cognitive decline and Alzheimer’s disease. Regular consumption of eggs maintains brain function and memory.
Green Tea
Green tea contains lots of brain-boosting compounds. Caffeine to help increase alertness and focus, along with L-theanine which keeps you calm without frequently dozing off.
Based on research, caffeine + L-theanine improve brain functions including memory. Green tea also contains antioxidants known as catechins which shield the brain from oxidative damage and lower your risk of neurodegenerative diseases.
Avocados
Avocados are another pledge of natural fats that encourage proper blood circulation — necessary to feed your brain, It prevents blood clots in the brain plus fight against stroke with vitamin K and folate.
The fats in the avocados support brain cell production and neurotransmitters, which help you to have a better functioning memory with focus.
Beets
Beets have high nitrate levels which is why they help to increase blood flow. The nitrates are what dilate the blood vessels and allow more oxygen to be delivered properly in our bodies, specifically up to the brain; which results in improved thinking skills/processing speed.
Additionally, beets contain many antioxidants that can help protect the brain from inflammation and oxidative stress.
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