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The food we eat has a very significant impact on our overall health. But, it is also the fundamental source of energy linked to better brain power and memory.
There is no magic potion or one single food that could ensure better memory and brain power as you age. But, a healthy diet can help you in managing in honing your memory muscles and improving your brain function.
A healthy diet plays a crucial role in enhancing brain function. It prevents dementia and minimizes the risk of Alzheimer’s disease. On the contrary, a diet lacking carbs, vitamins, and minerals leads to poor functioning of the brain. Low carb consumption is one of the main reasons for brain fog and a bad memory.
Oxidative stress increases the brain aging process which slows down the performance and functioning of your brain.
Foods rich in healthy components like omega 3 fatty acids, B vitamins, and antioxidants are known to support brain health and are often referred to as brain foods. Hence, incorporating these into our diet on a regular basis goes a long way in improving brain health. Better brain health leads to better mental function.
Whole grains are a rich source of carbohydrates that promotes normal brain function. The complex carbs help in better learning and memory. Being rich in fiber, Vitamin E and Vitamin B, whole grains reduce the inflammation of the brain which preserves memory.
Fatty fishes like salmon, trout, mackerel, herring, sardines, pilchards, and kippers are oily fishes. They are a rich source of omega 3 fatty acids and healthy unsaturated fats. They lower the blood levels of beta-amyloid (a protein that forms damaging clumps in the brains of people with Alzheimer’s disease).
Leafy greens like kale, spinach, broccoli, and collards are rich in brain-healthy nutrients like vitamin K, lutein, beta carotene, and folate. They help in slowing down the process of cognitive decline.
Avocados are an anti-inflammatory superfood. Due to the high bioavailability of lutein, they are associated with cognitive benefits. They also contain high amounts of monounsaturated fats. This fat promotes healthy blood flow to the brain. As a good source of Vitamin E, avocados also protect the body and brain from free radical damage.
Egg yolks are a rich source of choline which is an important micronutrient used by the body to create acetylcholine. Acetylcholine is a neurotransmitter that regulates memory and mood. Egg yolks also contain vitamin B12, which is significant in proper brain and nerve development.
Turmeric has an active ingredient compound that gives it the yellow color, it’s called Curcumin. It improves mood and memory function. Curcumin protects brain health by stimulating a brain hormone called BDNF (brain-derived neurotrophic factor). This hormone boosts new brain cell formation and protects the functioning of neurons.
Green tea is extremely beneficial because of two compounds found in it: EGCG and L theanine. The former works synergistically with caffeine and the latter to improve attention, memory, and learning. EGCG also increases BDNF.
Walnuts with a high concentration of DHA are super helpful in maintaining healthy brain function. They have higher amounts of antioxidants among the nuts. Hence, they protect the brain tissue from inflammation as you age. Walnuts are also a great source of magnesium that improves learning and memory.
Apples are a great source of quercetin, an antioxidant plant chemical that aids in protecting the brain cells. It defends the brain cells from free radical attacks that damage the neurons and lead to cognitive decline. Quercetin is present in abundance in the skin of the apples.
Blueberries have an impressive amount of phytochemicals and antioxidants such as flavonoids, anthocyanidins, tannins, etc. Regular intake of blueberries helps in slowing down memory impairments and motor coordination due to the high amount of antioxidant content. They also help by increasing the concentration power.
Dark chocolates with more than 60% to 70% of cocoa help in protecting the brain. It boosts memory and mood. This chocolate is high in flavanols that have high antioxidant and anti-inflammatory properties.
Olive oil is one of the healthiest oils for the human body. It helps the brain and memory with the presence of an antioxidant called polyphenols. They help in boosting the learning ability. They also develop a necessary mechanism needed to fight the proteins that act as toxins to the brain.
Pumpkin seeds are rich in several micronutrients that are important for brain function. These are copper, magnesium, and zinc. Copper helps in controlling the nerve signals; magnesium is vital for brain connections that facilitate learning, memory, and attention; and zinc is significant for improving memory and overall brain function.
The caffeine and antioxidants present in our morning coffee offer a short-term concentration boost. It solidifies new memories. Caffeine interferes with the functioning of Adenosine, a neurotransmitter in the brain. This helps the brain cell to keep running without feeling tired or sleepy. This inhibition of adenosine causes an increment of chemicals such as dopamine and glutamine which leads to an increase in the flow of energy and mental functioning of the brain.
Besides fish, flaxseeds and chia seeds are also great sources of healthy omega fats. They improve memory by promoting healthy brain development, strong focus, and avoiding cognitive decline.
Tomatoes are rich in powerful antioxidants like lycopene and beta carotene. Lycopene helps in boosting brain power and preventing degenerative diseases like dementia. Beta carotene carries the potential to reduce the risk of Alzheimer’s disease. Tomatoes also play a significant role in preventing the damage of healthy brain cells.
Along with the consumption of these foods to maintain your brain power, regular exercise plays a crucial role in keeping our brain sharp and healthy. Sufficient body movement is as essential as a healthy diet. Therefore, do not forget to check our 360Wellness tracker which helps you both in planning your meals and following a successful workout routine.
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