What does the food we eat have to do with our brain? Does the type of food we eat affect our brain health and our memory power?
The answers are – a whole lot, and yes. A healthy and balanced diet ensures that you get the right nutrients, and vitamins and boost and maintain your brain and memory. The food you eat has much to do with the brain because the brain uses 20% of the body’s calories. For this, nutrients such as omega-3, antioxidants, etc., are of much importance.
15 Foods To Boost Your Brain And Memory
1. Dark Chocolate
A dessert is added to the diet. What more can one ask for!
Bitter as it is, dark chocolate is known to have an abundant amount of antioxidants known as flavonoids.
Researches show that these chocolates also help in fighting fatigue and the effects of ageing. It can also boost your mood and focus. Besides, they provide a considerable amount of zinc, magnesium, etc., which only do good.
Flavour your food with the addition of turmeric in your daily diet. For those who don’t know, turmeric is an antioxidant and has anti-inflammatory properties. Curcumin, the main component of turmeric, benefits the brain cells. It is also known to boost serotonin and dopamine, which in turn boosts our mood. Turmeric also helps our immune system.
Good news for all the coffee lovers out there! The major components in coffee, caffeine, and antioxidants are wonderful for your brain.
The caffeine blocks adenosine, a chemical messenger that makes you sleepy. This keeps you on alert mode. It also boosts serotonin levels in your body. Long-term coffee consumption is also known to reduce the risks of Parkinson’s disease and Alzheimer’s disease.
4. Green Tea
Much like the case of coffee, the caffeine quantity present in green tea boosts brain function. Also, it has an amino acid named L-theanine, which helps reduce anxiety and makes one feel more relaxed.
And just like coffee, green tea is rich in antioxidants that protect your mind and reduces the risk of Alzheimer’s.
A source of dietary fibre, broccoli is perfect for the brain. They are rich in beneficial glucosinolates. They are also known to contain amounts of Vitamin K, vitamin C, and flavonoids which contribute to better memory and brain health.
Vitamin K is also known to improve verbal episodic memory. For those who don’t know, verbal episodic memory is one’s ability to absorb and remember verbal instructions.
It’s hard to beat the benefits of beet when it comes to brain health and memory-booster. They are known to contain betaine, which supports serotonin levels. This, in turn, boosts our mood.
Beets are also known to contain a certain amount of folic acid, which stabilises mental health.
Ever noticed the shape of walnut kernels? Does it not look like the structure of the brain?
Walnut tops the list of ‘best nuts for the brain.’ This is mainly because it contains omega-3 fatty acids. Various studies have found that walnuts can boost memory and improve cognitive function. So why not add these to your daily diet?
Because they contain nutrients called carotenoids, which are known to improve cognition and memory over more extended periods. Lycopene present in the skin of tomatoes protects you from depression-causing inflammation.
Something delicious as well as packed with numerous health benefits. Studies have shown that blueberry consumption may improve or delay short-term memory loss.
The antioxidants present in them reduces inflammation and oxidative stress. It also improves communication between the brain cells.
Growing up, shaking our heads at eating fish would lead to lectures on how fish is the best way to become more competent and keep your mind sharp. The Omega-3 fatty acids present in fish aids the building of brain cells and are also a critical factor in warding off Alzheimer’s.
11. Pumpkin Seeds
Pumpkin seeds have an array of nutrients that are excellent for brain health. The Zinc, Magnesium, Copper, and Iron present ensure that you have sharp and quick learning abilities and aid in keeping strong memory power.
The reason why pumpkin seeds are fantastic mind and memory food is sole because of the presence of such micro-nutrients. The best part is, that pumpkin seeds are a healthy snack to munch on!
Vitamin C is the best way to keep the mind sharp and fight the chances of becoming senile, losing mental capacity, or getting Alzheimer’s. The best way to cater to your mind’s need for Vitamin C is by eating an Orange a day or consuming any foods rich in Vitamin C, including tomatoes, strawberries, and such.
Scrambling your eggs may be an easy way to ensure that you don’t scramble your mind!
Eggs contain choline and B vitamins, which help to maintain your memory and keep a sharp mind. Eggs contain many micro-nutrients that boost brain health, and having an egg a day, according to your liking, might help you in the long run.
14. Whole Grains
Whole grains such as brown rice, oats, barley, etc. are excellent sources of Vitamin E. Vitamin E is said to reduce “oxidative stress” and is a perfect supplement for those with Alzheimer’s (it does not, however, heal the disease).
Switch your pasta and bread to whole grain ones and stay healthy and sharp!
15. Olive Oil
Olive oil will make your mind stronger because of the presence of Omega 3 fatty acids, which are an excellent defence against the damage brought about by free radicals, and in turn, promotes your memory power and mental strength.
You don’t have to add fancy food to your diet for improved brain health and memory. All of the foods mentioned above will do the work for you. They are readily available, and the only thing to do is add them to your daily diet and see the effect.