Want to Boost Your Memory? Try These 12 Foods for Your Brain Health
The brain is an essential part of our body. It controls many motor skills, emotions, and more. The brain keeps other body organs working normally while helping us move, talk, and remember things. There are times when we need to remember things well, like during exams or a meeting. Googling foods to boost brain power always comes in handy at that time. Right? Why only eat the best food for the brain during exams?
Try to eat a balanced diet that provides your brain with the proper nutrition to retain memories and do other functions well. However, when it comes to food, we are not sure what to eat or avoid. There is so much information available on the internet that confuses us about the best practice to undertake when it comes to food.
However, experts recommend eating a variety of food in all your meals. A colourful plate is necessary for good health because it helps you get all the nutrients your body needs to stay healthy.
Also, in this blog, we will specifically list the best food for the brain that you should include in your diet. It will help boost brain cognitive functions and memory while ensuring that brain disease development doesn’t happen.
Let’s quickly dive into the best 12 food for the brain health.
1. Fatty fish and deep-sea fish oil
Fatty fishes like salmon, trout, or sardines are at the top when it comes to the best food for the brain. They are rich in omega-3 fatty acids, essential for brain and heart health. Our brain is 60% fat, and fish has several benefits for your brain, like:
- Improving cognitive functions
- Reducing depression, anxiety, and stress
Thus, try to include more fish in your diet as the main course or by adding them to your salad. If you do not want to eat fish, add deep-sea fish oil capsules to your diet. They provide the same benefit to your body as fatty fish. Also, there is no fish smelling burps or taste after consuming the fish oil.
One of the superb foods to enhance memory is Broccoli. It is packed with powerful plant compounds, including antioxidants. Broccoli is also high in vitamin K, delivering more than 100% of the RDI (Recommended Daily Intake) in a 1-cup serving of cooked broccoli. This fat-soluble vitamin is vital for forming sphingolipids, a type of fat that’s immensely packed into brain cells. According to various studies, older adults have linked a higher vitamin K intake to better memory and cognitive status. Apart from this essential vitamin, it contains numerous compounds that give it anti-inflammatory and antioxidant effects, which may help, protect and support the brain against damage.
3. Pumpkin seeds
Pumpkin seeds contain great antioxidants that protect & support the body and brain from free-radical damage. They’re also an exceptional source of iron, zinc, magnesium and copper, and each of these nutrients is crucial for a healthy brain. Zinc is crucial for nerve signalling and the deficiency has been linked to many neurological conditions, including depression, Alzheimer’s disease, and Parkinson’s disease.
Magnesium is vital for learning & memory and a low amount of magnesium is linked to many neurological diseases, including epilepsy, depression, and migraine. When it comes to copper, your brain uses the element to support nerve signals. And when copper levels are decreased, there’s a greater risk of neurodegenerative disorders, such as Alzheimer’s. In the case of iron, the deficiency is usually characterized by brain fog and impaired brain function.
4. Dark chocolate
Dark chocolate has cacao or cocoa, which has flavonoids. It is an antioxidant that is necessary for your brain. Antioxidants fight oxidative stress and free radicals, which can decline brain function and lead to multiple brain diseases.
Dark chocolate also helps improve mood and memory. The next time you are feeling blue and unable to retain key points for a meeting or more, try eating a piece of dark chocolate peanut butter.
5. Ashwagandha and Multivitamins
Natural supplements can also help boost your brain and memory without any side effects. When it comes to boosting memory, the best natural supplement is Ashwagandha Tablets. It is a natural and ayurvedic herb, and according to tons of research, it has the power to boost memory. It also has other benefits like inducing sleep and helping with insomnia.
Another supplement you can take is Multivitamins. Sometimes, our meals, if not balanced, can lack essential nutrients. It leads to a deficiency of vitamins and minerals. Thus, taking True Vitamin Multivitamins can help you bridge this gap and help with overall health.
Oranges are an excellent source of vitamin C and you can get almost all the vitamin C you require in a day by eating one medium-sized orange. Doing so is vital for brain health because vitamin C is an essential factor in preventing mental decline. Having greater levels of vitamin C in the blood is associated with improvements in tasks that require focus, attention, memory and decision speed.
Vitamin C is also considered a powerful antioxidant that supports the fight against free radicals that can damage brain cells. It also supports brain health as you age and may protect against conditions like anxiety, depressive disorder, schizophrenia, and Alzheimer’s disease. There are other sources of vitamin C like guava, kiwi, tomatoes, and numerous supplements providing an accurate amount of Vitamin required for healthy living.
Blueberries, along with other berries, are essential for brain health. It has anthocyanins, a plant-based compound providing your brain with antioxidants while having an anti-inflammatory effect on your body. Research says that this delicious fruit accumulates in your brain, helping the cells communicate with each other better. Thus, improving memory and other brain functions. Include this delicious fruit as a snack or by adding it to your cereals or smoothies.
8. Green Tea
Green Tea is an optimum source to boost brain function. It is considered that it enhances alertness, performance, memory, and focus. It also has crucial components that make it a brain-healthy beverage. An amino acid known as L-theanine, can cross the blood-brain barrier and support the activity of the neurotransmitter GABA, which lowers anxiety and makes you feel extremely relaxed.
It also enhances the frequency of alpha waves in the brain which ultimately makes you feel relaxed without being lethargic. Green tea also consists of the goodness of polyphenols and antioxidants, which protects the brain from mental decline and lowers the risk of Parkinson’s and Alzheimer’s.
Eggs are a staple for many people, and more people should include them as it is one of the best foods for the brain. It has tons of vitamin B and choline. The latter helps with improving memory and mood. Vitamins B can keep the cognitive functions of the brain working well. A deficiency in vitamin B can lead to dementia and depression. Egg salad, hard-boiled egg, egg scramble are some ways to introduce this best food for the brain to your daily diet.
10. Nuts and Seeds
Our grannies always used to say to eat soaked almonds and walnuts every morning. How many of you listened? If you didn’t, it's time you do! Nuts and seeds like pumpkin, sunflower seeds, or watermelon seeds are good for your brain.
Both nuts and seeds have antioxidants like vitamin E, which can reverse the effect of oxidative stress on our bodies. Also, these can help you lose weight as they are rich in protein and make for a perfect midday snack. You can even buy an antioxidant mix comprising all these nuts and seeds to enjoy snacking them on whenever you feel like it.
Whole Grains are carbs that are healthy and have low GI. It means that they release energy slowly into the bloodstream, keeping you energetic for long. Also, these are the best food for the brain because they provide your brain with energy and glucose to keep working.
If you are not eating enough whole grains, your brain can get foggy and irritable. It can lead to poor mood, stress, and gut health as well. Try replacing your refined bread or pasta or rice with brown or wholegrain versions of the same. Oats is a wholegrain, naturally gluten-free, which is good for your brain & the gut.
Yes, green coffee or your regular organic coffee has antioxidants that boost your brain health. It also helps increase concentration and alertness if you gulp it before any imperative meeting. Green coffee is better for your brain, as it doesn’t go through any process that takes away the benefits of the coffee beans.
This list of the best food for the brain is easy to follow. Most of these food items are readily available, and you can incorporate them into your diet easily. It is never too late to start taking care of your brain health. Take measures now to boost your brainpower. These foods will help improve your memory along with other cognitive functions. So, don’t wait any more!