10 Best Foods To Boost Brain Health And Memory

Brain is the central organ of human nervous system which controls, processes and co-ordinate the activities of whole body. Healthy and balanced diet i.e. smarter eating habits is necessary for healthier brain that improves cognitive or mental functioning. Brain-boosting (smart) diet can boost your brain memory even into your old ages.

Nutritionists emphasizes healthy dietary plan (including brain food) to strengthen your brain power. Let’s explore about 10 best foods for boosting your brain health and memory!

 

INTRODUCTION

Nutritional diet plays a vital role in brain functioning and sharpening your memory. Certain plants components are rich in healthy components like omega-3 fatty acids, B vitamins and antioxidants which are known to enrich your memory capacity and support your brain health. Although many of the people prefer fish species for essential fat but there are other plant based supplements too which makes their healthy alternatives. Research also reveals that combination of certain best brain food with proper sleep and exercise will not only improve your memory but also protect your heart and blood vessels.

 

HOW FOODS BOOST BRAIN POWER?

  • DHA and EPA are two types of omega-3 fatty acid important for brain development and better mood (could be found in food like flax seeds/supplements made from algae).
  •  Slow burning carbohydrate (low-glycemic-index foods) such as oatmeal helps to have sharp concentration.
  • Iron rich fruits like beans, dark leafy greens and others helps to restores cognitive functions.
  • Water-filled foods (foods rich in water) such as Cucumber, watermelon, strawberries and others keep your memory sharp and stabilize your mood too.
  • Antioxidant and anti-inflammatory compounds found in plants like turmeric could boost serotonin and dopamine which eases depression and may improve memory too.
  • Vitamin K intake will sharpen your memory.

 

TOP 10 FOODS RECOMMENDED FOR YOUR BRAIN HEALTH AND BOOSTING YOUR MEMORY

To get you started, here are top 10 best foods recommended for improving your brain health and boosting your memory power :

 

1. Green Leafy Vegetables

Leafy greens include kale, collard greens, spinach, cabbage, lettuce, watercress and so on. Lutein present in green leafy vegetables reduces inflammation in brain and folate inhibits amyloid beta levels in the brain. Vitamin K was found to boost your memory power. Thus, these plant-based foods helps to slow down the cognitive decline that might results with age.

Research conducted at Rush University Medical center in Chicago concluded that having one cup cooked or 1/2 cup raw green leafy vegetables per day improves brain health, reduces memory loss and preserves cognitive functions. Even little changes in your diet may have huge impacts. Adding leafy green vegetables in your diet not only improves brain health but also helps us with eye-defects such as cataract and hyperopia.

 

2. Blueberries (Vaccinium corymbosum)

Blueberries contains antioxidant such as flavonoids, anthocyanin, catechin and quercetin which helps to improve memory. They usually benefits aging neurons that improves the signals transferring from one cell to another cells. These antioxidant helps to counteract oxidative stress which is believed to affect brain function negatively.

This fruits protects against free radicals that attacks our brain cells. Research conducted at tufts university in USA suggests that blueberries might be effective to improve brain function and memory. In 2012 study published in Annals of Neurology; it has been found that serving of blueberries each week have delayed memory decline by 2 and half years.

 

3. Whole grains

Steady supply of energy (in the form of glucose) from whole grains will helps to improve your focus and concentration. Whole grains food includes brown rice, barley, wheat, oatmeal, wheat-grain bread, buckwheat and others. 

 

Eating too few healthy carbs like wholegrain might results in brain fog and irritability. Hence, steady supply of healthy carbs through whole grains will keep you mentally alerts throughout the day. B vitamins found in whole grains reduces inflammation of the brain that helps you to restore your cognitive functions. It is also rich source of healthy fats that is vital for your brain development too.

 

4. Broccoli (Brassica oleracea var. italica)

Broccoli is a great source of dietary fiber and vitamin K. Vitamin K is known to enhance cognitive functions and improve brainpower. This species is rich in compound called as glucosinolates which break downs and produce isothiocyanates within the body. Isothiocyanates is believed to reduce oxidative stress and lower the risk of neuro-degenerative disease.

This species also helps to prevent nervous disease called as Alzheimer’s. This also contains vitamin C and flavonoids which further strengthen and enhance memory power, and ensure good brain health. Regular daily intake (RDI) of 1 cup (91 gm) of broccoli is recommended per day for extracting its utmost benefits.

 

5. Turmeric (Curcuma longa)

Turmeric is a rhizomatous herb having multiple brain booster properties or ingredients within it. Anti-oxidant and anti-inflammatory compound present in turmeric is believed to sharpen your memory. Curcumin (the active ingredient in turmeric) possesses multiple cognitive benefits.  

This boosts serotonin and dopamine which improves our mood. Thus, it serves as an anti-depressant. Curcumin also boosts neurotrophic factors i.e. growth hormone and brain hormone (BDNF) that improves function of neurons, protects them and helps new brain cells to grow. Research have also shown that it reduce symptoms of depression and Alzheimer’s disease. 

 

6. Almonds (Prunus dulcis)

Almonds are great source of vitamin E and B6 (Pyridoxine), zinc, and protein; all of which contribute for brain health and memory. Almonds are found to have prominent effects in elevating ACh acetylcholine (a neurotransmitter) that helps to enhance memory and fight against Alzheimer’s disease. About 8 to 10 overnight soaked almonds are recommended each day to get its benefits to the greater extent. 

Vitamin B6 promotes the production of neurotransmitter chemicals and proteins that aid in brain cells repair. Zinc present in almonds help to prevent bacterial and viral infections that damages brain cells. Almonds are rich source of lean protein which improves cognitive functions too.

 

7. Pumpkin seeds

Pumpkin seeds are great source of zinc, stress-burning magnesium, B vitamins and tryptophan (precursors for serotonin). Zinc helps to prevent viral infections that protects brain cells from damaging. B vitamins is believed to enhance memory and cognitive functions. Low magnesium level may results in neurological diseases like migraine, depression and epilepsy thus, pumpkin seed might prove to be boon for these diseases.

As pumpkin seeds are rich in micro-nutrients and many researches have revealed that micro-nutrients helps to enhance memory power and proper brain functioning. It is also found to have positive effects on boosting your mood.

 

8. Avocados (Persea americana)

Avocados are rich source of monounsaturated fats, folate. potassium and antioxidants & anti-inflammatory componds such as phytonutrients polyphenols and flavonoids; all of which have huge brain health related benefits. Unsaturated fats prevalent in avocados lowers the risk of cognitive decline. Folate has also been found to prevent the formation of brain tangles.

 

Avocados contains high amount of potassium which enhances brain functions. Polyphenols and flavonoids boosts immune system and helps you to prevent and fight against Alzheimer’s. Single avocados provides you with 28 micrograms of vitamin K. Hence, 2 avocados are recommended per day to get best results.

 

9. Flax seeds

Flax seeds is a rich plant-based source of omega-3 fatty acids which is perfect for vegetarians and vegans. Besides this, dietary fibers, proteins and minerals present in flax seeds are the basics of its nutraceutical properties. These multiple properties of flax seeds helps to prevent from brain disorders such as depression.   

Flax seeds improves brain function, reduce inflammation and improves circulation. Omega-3 fatty acids has been already proved to have valuable aid in brain development and its proper functioning. This healthy fats also better our mood and make us fresh throughout the day.

 

10. Oranges (Citrus X sinensis)

Oranges are great source of vitamin C and flavonoids. Vitamin C plays vital role in preserving and restoring cognitive decline. Flavonoids reduces the inflammation and ameliorate blood flow into the brain which might also have positive effects on cognition. Vitamin C is one of the powerful antioxidant that destroys cell damaging free radicals. 

 

A clinical study where older adults were tested for cognitive function revealed that absolutely 100% adults who consumed orange juice scored better results on combined test for global cognitive functions compared to control group (who were not given orange juice on daily basis).

 

How do you feel about this article (blog/post)? I hope all of you are pursued about these 10 best foods for your brain health and memory from the scientific facts and evidences provided in the blog (Post). 

If you feel there are still other foods that i might have missed and have positive effects on brain functioning and health, please feel free to share it with us too in the comment section.

Your comments will be highly appreciated. Thank you for supporting us (Learn Agro team). Enjoy your reading! Will be back soon with more informative blog (post)! 

 

References

  • https://www.bbcgoodfood.com/howto/guide/10-foods-boost-your-brainpower.
  • https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower.
  • https://www.healthline.com/nutrition/11-brain-foods#section.
  • https://food.ndtv.com/food-drinks/do-almonds-really-help-improve-memory-1869324#:~:text=According%20to%20Health%20Practitioner%20and,fight%20conditions%20like%20Alzheimer’s%20disease.
  • https://www.floridacitrus.org/oj/health-nutrition/orange-juice-health-benefits/cognitive-function/#:~:text=Flavonoids%20may%20reduce%20inflammation%20and,have%20positive%20effects%20on%20cognition.&text=1%2D5-,A%20clinical%20study%20in%20healthy%20older%20adults%20reported%20that%20adults,compared%20to%20the%20control%20group.

 

 

 

 

 

 

   

Kiran ghimire

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