This is where brain fitness comes in handy; in a world where the mind must be as acute as it has ever been, it is vital to have one. If you are a student studying for a test, a businessman involved in difficult business operations, or anyone who wants to maintain his/her cognitive function as you age, your diet has a huge say in how your brain will perform.
Scientific evidence presented on this topic suggests that the organ has preferences on certain compounds that can promote memory, focuspower and performance. It is with great benefit you can be assured of when you add brain foods into your diet and be sure of a boosted mind energy.
As the topic of this blog post let us look at the ten scientifically proven foods that will enhance the brain and boost memory. By then, you will be learning different ways that you can improve on your diet in order to have a sharper and healthier mind.
1. Fatty Fish
Cold-water fish like salmon, trout, sardines, and mackerel fish form some of the best foods for the brain. Omega-3 fatty acids are especially beneficial for the connective tissue of the brain and are also contained in them in good proportions. Fat makes up about 60% of your brain and of that half is omega-3s.
How It Helps:
Omega-3s form brain and nerve cells that play an important role in learning and memory.
Such fats are credited for slowing down loss of brain function caused by old age and preventing Alzheimer’s disease.
It appears that this beverage is taken from time to time and with regularity it is associated with better concentration and improved mood.
How to Add It to Your Diet:
Onion rings: eat flipping burgers or grilled salmon or tuna steaks.
Sardines can also be eaten with salads or on whole grain crackers.
- Cook a fish curry with all the fussiness and make a good fish curry meal for the dinner.
2. Blueberries
Not only are blueberries small berries , but they can play a big role in enhancing the health of the brain. Blueberries contain huge amounts of antioxidants, specifically anthocyanins, that serve to shield the cerebrum from oxidation and inflammation which underlies aging conductive neurodegenerative disorders.
How It Helps:
Read more here to know how antioxidants in blueberries enhance the connection between brain cells.
Researching points that they are effective in improving memory and slowing down the development of short-term memory impairment.
Some might defend cerebrum from adverse influences of extraordinary radicals.
How to Add It to Your Diet:
Use in smoothies or oatmeal;
Best when used as a topping for yogurt or as toppings for salads.
They can be taken as a delicious snack.
3. Turmeric
Turmeric popularly known as the golden spice is known to possess healing properties, going back to ancient times. Its active constituent is curcumin which gets across the blood-brain barrier and so acts on the brain directly.
How It Helps:
Curcumin raises levels of BDNF that is vital in the process of generating new neurons in the brains of animals.
It might lift mood and help relieve signs of depression due to escalating serotonin and dopamine.
These bodily effects are beneficial in fighting inflammation and protecting brain cells, which is a capability of turmeric.
How to Add It to Your Diet:
Use it in soups, curies and stews and also in preparation of rice dishes.
Using it; One can mix it with warm milk to create golden latte.
Add turmeric to omelet, or to carrots baked in the oven.
4. Broccoli
The type of broccoli is highly recommended and packed with nutrients which can in a way help enhance the brain. It is rich in vitamin K which plays an important role in the creation of sphingolipids, a kind of fat in brain cells.
How It Helps:
- Vitamin K assists in the brain protection and improves performance.
It has high antioxidant which shield the brain from damage.
In broccoli, for example, there are some known as glucosinolates that can enhance memory, and at the same time, hold back the aging process of the brain.
How to Add It to Your Diet:
- Boil broccoli in steam or roast to serve as a vegetable.
Use it in stir-fries pasta or as a dressing in your salads.
Although cooked broccoli is a bit softer than the raw vegetable, the recommended methods of preparation include using broccoli in soups or blending it into smoothies.
5. Pumpkin Seeds
The seeds of pumpkin are very small but they are part of foods for your brain filled with zinc, magnesium, iron, and copper. These are essential minerals used in proper functioning of the brain and overall body.
How It Helps:
- Zinc helps in the dreaming process hence boosting the memory of the brain.
- Magnesium is important to keep and obtain good mental health such as learning and memory.
Iron can reduce the risk of brain fog and tiredness.
Among its other effects, copper helps in nerve impulses transmission.
How to Add It to Your Diet:
- Even the pumpkin seeds can be consumed – just spread them on yogurt, oatmeal or salads.
Put them in trail mixes or energy bars.
Consume ground pumpkin seeds in baking or as a soup garnish.
6. Dark Chocolate
Bad news for chocoholics? The best chocolate for the brain includes dark one with 70 percent cocoa or more. It contains primarily flavonoids, caffeine, and antioxidants.
How It Helps:
Flavonoids reduce memory loss and have a neuroprotective effect in relation to brain cells.
– Another benefit of dark chocolate is that it contributes to positive mood and will increase our endorphins.
It gets blood flowing to the brain, thus assisting in the capability to pay close attention.
How to Add It to Your Diet:
Consuming a couple of squares of dark chocolate makes a healthy snack.
- Melt it and pour it over fruit.
- Include it in trail mixes and smoothes as a form of chips.
7. Eggs
Eggs also contain several nutrients essential for brain health; these includes vitamin B6, vitamin B12, Qualified folates and choline. The nutrients described herein are vital for brain development and proper functioning of the A systems.
How It Helps:
It is needed to make a brain chemical called acetylcholine that plays a role in memory and learning.
B vitamins slow the aging of the brain and prevent surface shrinkage of the brain.
Folate is important in the development and the function of the brain.
How to Add It to Your Diet:
You should take boiled or scrambled eggs for breakfast.
Use them on salads or on sandwiches.
It is suggested to make omelets full of greens.
8. Nuts, Especially Walnuts
The nuts are definitely beneficial to the brain and walnut tops among all the nuts. They are full of fats, anti-oxidants and Vitamin E that are all good for the brain.
How It Helps:
Vitamin E have an ability to prevent the neuronal cells from oxidative stress.
They are also known to be rich in DHA an omega-3 fatty acid that is essential in the brain.
They decrease the inflammation levels as well as promote new brain cells formation in the human brain.
How to Add It to Your Diet:
It’s time to have a small snack so you should grab a handful of mixed nuts.
- Sprinkle walnut crumbs into oatmeal, yogurt, cookies or other baked foods.
To increase the nut’s consumption, one should add the nuts back into savoury foods such as stir fry or salads.
9. Green Tea
Green tea is famous for its benefits to the brains due to the presence of antioxidants and caffeine. It also contains L-theanine, which is an amino acid for relaxation without having to make the consumer drowsy.
How It Helps:
Improves concentration and attentiveness because contains moderate amount of caffeine.
L-theanine increases the amount of alpha-brain waves thus increasing creativity and focus.
– Prevents the aging driven cognitive impairment.
How to Add It to Your Diet:
–Avoid taking coffee early morning instead you can consider taking green tea.
– One should brew iced green tea with addition of lemon.
Drink green tea as a base in your smoothies or other beverages.
10. Oranges
Oranges are also a good source of vitamin C, this being an effective antioxidant which protects against free radicals which damage brain cells. And a single medium orange holds all the body requires in vitamin C they demand for a day.
How It Helps:
Vitamin C improves the body’s ability to fight diseases and prevent the brain from getting damaged by free radicals.
It facilitates synthesis of neurotransmitters that in one way or the other contribute to memory and learning.
Consuming honey on a daily basis may also cut risks of neurodegenerative diseases.
How to Add It to Your Diet:
Eat oranges as a healthier and more delicious option to a regular snack.
Orange segments can be eaten added to salads and yogurts.
– Consume fresh orange juice in the morning.
Conclusion: Feed Your Brain
The human brain is actually the control house of the body therefore it must be healthy so as to enable an individual to be productive in society. Even by consuming these ten foods, you will keep your brain nourished in order to allow it to work optimally. These foods enhance memory and brain ability and also give shield to the brain against aging and diseases.
Do not forget that nurturing a brain does not have to entail the selection of monotonous and Jenny Craig foods. Try other recipes, combine and change the foods, then you can make it a pleasant journey towards a better and healthy brain. A good nutrition plan should support a regular exercise, good night sleep and mental challenge if one wants to unlock his/her brains full potential.