Many of us have often wished we were more intelligent or had stronger recollections when it comes to brain capacity. There are numerous reasons to desire to improve your brain function and memory, such as to ace your next exam, win your next pub quiz, or try to protect yourself against age-related ailments. However, did you realize that what you eat could actually do just that?
It’s common knowledge that our physical, mental, and cognitive well-being are greatly influenced by our diet, and that we are literally what we eat. In fact, maintaining your memory, focus, and concentration levels may even be aided by eating a well-balanced diet that contains some popular foods that benefit the brain.
We’ve compiled a list of some of the best foods to include in your diet to support optimal brain health, from lowering stress and anxiety to improving memory and encouraging healthy brain aging.
Because they are a great source of protein and healthy fats, nuts are among nature’s most adaptable foods. However, one particular kind of nut, the common walnut, may also help with memory.
Higher consumption of walnuts is associated with better performance on cognitive tests, according to UCLA researchers. They also have a second health advantage since they are a good source of alpha-linolenic acid (ALA), a kind of omega-3 fatty acid.
Excessive consumption of ALA and other omega-3 fatty acids has been associated with reduced blood pressure and cleaner arteries, according to studies, which makes them an excellent choice for supporting heart and brain health.
If you are among the millions of individuals who begin their day with a cup of tea or coffee in the morning, it’s likely that you already feel a brief increase in energy and focus. However, scientists have now found that coffee-flavored drinks might possibly have longer-term effects.
In a research article published in The Journal of Nutrition, individuals who drank more coffee performed better on cognitive function tests. Furthermore, a John Hopkins University study revealed a distinct relationship between coffee intake and the consolidation of new memories, as trial participants showed improved short-term memory recall compared to those on a placebo.
You may have too much of a good thing, so use caution while consuming excessive amounts of coffee. Breathing difficulties and a fast or irregular heartbeat might result from a coffee overdose.
Learn more about caffeine’s possible effects on health by clicking this link.
Blueberries are a well-liked fruit that provides a beneficial mental stimulation. Owing to their anti-inflammatory and antioxidant properties, which have made them popular choices for health, research from Tufts University has also indicated that they might be useful in preventing or treating short-term memory loss.
Flavonoids, the naturally occurring component that gives blueberries their vibrant color, are the source of this benefit. According to a study conducted at Harvard’s Brigham and Women’s Hospital, women can postpone the effects of memory impairment by up to 2.5 years if they eat strawberries and blueberries twice a week or more!
Fatty salmon is another food item you may include in your diet to help improve your cognitive function. Packed with omega-3 fatty acids, a good unsaturated fat, frequent consumption has been associated with lowered blood levels of beta-amyloid, the protein that causes harmful clumps in the brains of Alzheimer’s patients.
Consuming fish, such as tuna, salmon, or cod, twice a week may be sufficient to provide your brain with a healthy boost. If fish isn’t your thing, walnuts, avocados, and flaxseeds are also excellent providers of omega-3 fatty acids.
Due to their high levels of vitamin K, lutein, folate, and beta carotene, leafy greens like kale, spinach, collards, and broccoli may aid to slow down cognitive loss, according to Harvard researchers.
Recently, there has been a lot of study conducted all over the world on vitamin K in particular. The results indicate that eating more foods high in vitamin K is linked to improved cognitive function scores.
Tomatoes, a cornerstone of the Mediterranean diet, are another possible brain booster. Lycopene, a molecule found in the delectable fruit, has been shown in animal experiments to provide protection against the onset of illnesses like dementia. Notwithstanding the encouraging outcomes of those trials, human results are currently less conclusive, but the health benefits remain.
Because fat-soluble lycopene can pass through the blood-brain barrier, the brain and central nervous system might benefit from its anti-inflammatory and antioxidant properties, which may have a therapeutic effect.
Many of us may not think of eating a handful of pumpkin seeds as a snack, but those who do may be making a significant positive impact on their brain health. Packed with zinc, an essential element for strengthening memory and advancing cognitive abilities.
In addition to magnesium and B vitamins, pumpkin seeds also contain tryptophan, which is the building block of the happy hormone serotonin. This implies that they might even be able to improve your mood in addition to your intelligence.
