Eating a healthy, balanced diet that includes these brain-boosting foods may help to keep your memory, concentration and focus as sharp as can be. If you’re interested in changing your meals into a more brain-healthy diet, then you might want to consider some of the brain foods listed below
Strawberries, raspberries, blueberries—name it! Whatever kind of berry it maybe, including it in your diet can surely boost your brain’s function. Berries are so nutritious for the brain that it is in fact considered as the no.1 brain food. That’s because they contain anthocyanins, a compound that improves the brain’s function to encode and restore memory, as well as its other cognitive functions
Having troubles memorizing your lessons for an exam? Why not consider munching on nuts which are rich in nutrients such as omega-3 fatty acids, vitamin E, and B complex vitamins, that are all essential for the brain’s function. Walnuts in particular are found to help improve the memory, as well as prevent memory loss due to aging.
Loaded with fiber, vitamins, and a good source of healthy fat, avocado is a versatile ingredient for your brain boosting meals. Not only that, this creamy fruit enables the production of dopamine, which helps improve focus and concentration, which is very important in encoding and storing memory.
Salmon (and other Omega-3 Fatty Acid fishes)
Fishes like salmon, mackerel, and tuna that are rich in Omega-3 fatty acids are also your best bet when it comes to brain foods.
You have to thank your mom for forcing you to eat this green vegetable when you were young. That’s because broccoli is rich in minerals and vitamins such as vitamin C, B vitamins, iron, calcium, and fiber, which are all good for your brain and over-all health. It also contains a micronutrient called choline that boosts the brain’s development and also improve the memory’s retrieval process.
Lutein, which is another type of antioxidant can be found in the green leafy vegetable, spinach. This antioxidant helps remove toxin build-up in the brain that can cause cognitive deterioration when you age. Besides that, a study in a university in Massachusetts shows that students who consumed a healthy amount of spinach in their diet have better comprehension and have better scores than those students who didn’t eat spinach.
The next time you eat your salad, make sure you have loads of tomatoes in them. That’s because tomatoes contain lycopene that keeps the brain in top shape. It also acts as an antioxidant that helps prevent cognitive deterioration.
Shakespeare wrote in Hamlet, “There’s rosemary, that’s for remembrance…” that’s because this modest herb has properties that help eradicate the harmful free radicals in the body that can cause damage to the brain. When you include rosemary as an ingredient to your meals, it helps enhance your brain’s concentration as well as memory.
Yes! You read that right! Consuming chocolate, dark chocolate in particular, can help improve your brain’s health. In fact, one study shows that older adults who drank hot chocolate had improved memory functions that lasted for hours. That’s because chocolates are proven to increase a person’s ability to concentrate and focus, which are all important in encoding, storing, and retrieving memory. They also contain flavanols that increases the blood flow to the brain, which is vital for a healthy cognitive function. Of course, even if chocolate is good for the brain you still want to consume the recommended amount of chocolate which is about a square inch per day.
Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills.
Vitamin C has long been thought to have the power to increase mental agility, and some research suggests that a deficiency may be a risk factor for age related brain degeneration including dementia and Alzheimer’s. Furthermore, interesting studies demonstrate that vitamin C may be useful in managing anxiety and stress. One of the best sources of this vital vitamin are blackcurrants.
Beyond adjusting the diet, a person can optimize their brain function by:
- not eating too much or too little
- getting enough sleep
- keeping hydrate.
- exercising regularly
- reducing stress through yoga mindfulness, or meditation
- reducing alcohol intake
Eating a brain-boosting diet will also provide many benefits for the entire body.