Best Foods To Boost Your Brain And Memory

Healthy Foods To Boost Your Brainpower

The brain is a large organ consuming 20% of the body's calories and thus requires plenty of oxygen to keep concentration the whole day long.

Those nutrients continue to stay balanced in the brain as well. Fatty acids such as Omega-3 help build and rebuild cells of the brain, and antioxidants reduce cell stress and inflammation related to brain aging and neurodegenerative abnormalities such as Alzheimer's disease.

As the bodies control system, it is responsible for keeping the heart beating and breathing your lungs, and helping you to move, smell, and think.

The foods you consume are important in keeping your brain balanced and can enhance basic mental activities like memory and attention.

Eggs

Eggs are a great source of many brain-related nutrients such as vitamins B6 and B12, folate, and choline.

Choline is an essential micronutrient used by your body to produce acetylcholine, a neurotransmitter which helps maintain mood and memory.

Elevated homocysteine levels are linked to higher stroke risk, cognitive decline, and Alzheimer's disease. Two researches showed that higher intakes of choline were related to improved memory and brain functions.

Pumpkin seeds

Pumpkin seeds include antioxidant properties that prevent free radical damage to the body and brain. They are a great source of magnesium, iron, zinc, and copper, too. Every nutrient is essential for the health of the brain.

These micronutrients are the main focus of the research and not the pumpkin seeds. Since pumpkin seeds are rich in these micronutrients, however, you will probably reap its benefits by adding pumpkin seeds to your food.

Oily Fish

Oily fish are almost always the top in the list when people talk about brain food. Such fish include salmon, trout, and sardines, all of which are great sources of omega-3 fatty acids. The body cannot produce essential fatty acids (EFAs) that are to be obtained from food. Naturally, in oily fish the most powerful omega-3 fats occur as EPA and DHA.

Flaxseed, soya beans, pumpkin seeds, walnuts, and their oils are healthy plant sources. For healthy brain function, heart, joints, and our overall quality of life-being, these fats are essential. Although studies are early on there is some possibility that significant amounts of omega-3 healthy fats can help alleviate depression.

Generally, the health benefits of eating fish seem to be significant. Overall, a great choice for the health of the brain is oily fish.

Blueberries

Blueberries offer multiple health benefits including some specific to your brain. Blueberries as well as other colorful berries produce anti-inflammatory and antioxidant anthocyanin, a plant compound group.

Antioxidants function both against oxidative stress and inflammation, conditions that can lead to brain aging and neurodegenerative diseases. Many of the antioxidants found in blueberry has accumulated in the brain and have helped boost brain cell communication.

Animal studies have already shown that blueberries can improve memory and even delay memory loss in short periods. Try to sprinkle them with cereal or add to a smoothie in your breakfast.

Dark chocolate

There are some brain-boosting compounds mixed with dark chocolate and cocoa powder such as flavonoids, caffeine, and antioxidants.

Fiber, iron, magnesium, copper, manganese, and a few other minerals are rich in quality dark chocolate. By increasing the blood flow, cacao or dark chocolate can improve brain function. It also includes stimulants such as caffeine, and theobromine.

Flavonoids are a category of plant compounds that are antioxidants. The chocolate flavonoids collect in the brain regions that connect with memory and learning. Experts suggest these compounds can improve memory and even help slow down behavioral deterioration associated with age.

One research showed that, relative to participants who consumed crackers, participants who ate chocolate experienced enhanced positive feelings. It's still not clear, however, whether it's due to chocolate compounds, or just because the quality and taste make people happy.

Oranges

Eating one medium orange will get all the vitamin C you need in a day. This is vital for the health of the brain since vitamin C is a great way to prevent mental decline.

Vitamin C cannot be produced naturally by your body; it is an important eye and healthy brain cell nutrient. Oranges, as well, are rich in flavonoids, showing memory and cognitive function improves.

According to a 2014 review article, the consumption of sufficient quantities of vitamin C-rich food may protect against mental age decline and Alzheimer's disease.

Vitamin C is a potent antioxidant to counter radicals that can destroy cells of the brain. Moreover, with your age, vitamin C improves brain health. Bell peppers, guava, kiwi, tomatoes, and strawberries can also get outstanding sources of vitamin C.

Nuts

Studies have shown that nuts eat can boost heart health and that a healthy cardiovascular is related to a healthy brain.

Nuts are the perfect food for a healthy brain. They have a substantially elevated DHA concentration, a form of Omega-3 fatty acid. DHA has been shown to preserve neonatal brain health, enhance cognitive function in adults, and avoid or mitigate age-related cognitive decline among other things.

A study in 2014 showed that nuts can enhance cognition and can prevent neurodegenerative conditions. The major study also showed that people who consumed nuts on a daily basis for many years had a better memory relative to those who did not eat nuts.

Some nutrients in nuts can clarify their brain health benefits, for example, healthy fats, antioxidants, and vitamin E.

Green Tea

Green tea has caffeine but not as much as it does in coffee. Caffeine is a known stimulant related to enhanced brain activity, energy and mood levels, etc. That indicates that by drinking green tea without feeling the 'jittery effects' linked with too much caffeine, you can get all those benefits. Actually, alertness, efficiency, memory as well as concentrate have been found to improve.

Green tea also has other components that make it a healthy beverage for the brain. One of them is L-theanine, an amino acid capable of crossing the blood-brain barrier and increasing the neurotransmitter GABA activity that also helps to reduce anxiety and make you feel more comfortable.

Turmeric

Curcumin, the main ingredient in turmeric has also been shown to traverse the blood-brain barrier, which means it can reach the brain directly and profit the cells there. Curcumin boosts brain hormone levels BDNF, which improves new neuron growth and fights numerous degenerative processes in your brain.

A key ingredient in curry powder, this deep-yellow spice has a range of benefits for the brain. It is an effective antioxidant and anti-inflammatory compound which has been associated with the following brain benefits.