Being a part of a challenging world, we all tend to learn and acquire more knowledge to keep ourselves up to date. A lot of people do face problems to remember many things due to a hectic lifestyle. Here we have a few foods that can help you improve your memory, learning and mental health.
The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.
Here we have a few foods that can help you to improve your memory, learning and mental health and boost your brain.
Blueberries provide numerous health benefits, including some that are specifically for your brain.
Blueberries are packed with antioxidants that may improve memory and may even delay short-term memory loss
Blueberries and other deeply colored berries provide anthocyanins, which has potent anti-inflammatory and antioxidant properties.
Antioxidants act against both oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases.
Try sprinkling them on your breakfast cereal or adding them to a smoothie.
(Also read –> How do Blueberries Affect Your Blood Pressure?)
Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. In research, it has reduced symptoms of depression and Alzheimer’s disease.
To reap the benefits of curcumin, try cooking with turmeric powder, adding turmeric to smoothies, or making turmeric tea. (Also read –> Morning Turmeric Detox Drink – Benefits And Recipe)
Broccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects which may help to protect the brain against damage (1)
It is also very high in vitamin K. A few studies in older adults have linked a higher vitamin K intake to better memory. (2)
(Also read –> 6 Effective Adaptogens To Combat Stress And Anxiety)
Eggs are a good source of several nutrients including vitamins B6 and B12, folate and choline, which are important for proper brain functioning and development, as well as regulating mood.
Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory
B vitamins have several roles in brain health, that may help to slow the progression of mental decline in the elderly. (Also read –> Soy Protein And Its Amazing Health Benefits)
5. Nuts and seeds
Nuts and seeds contain a host of brain-boosting nutrients, as they are rich in omega-3 fatty acids and antioxidants.
Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.
As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.
Vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.
6. Oily fish
Oily fish are a good source of omega-3 fatty acids. Eating foods rich in omega-3s, such as oily fish, may boost the brain function.
Examples of oily fish that contain high levels of omega-3s include:
People can also get omega-3s from soybeans, nuts, flaxseed, sunflower seeds, chia seeds and other seeds. (Also read –> Smelling Citrus Fruits Can Boost Your Mood)
7. Dark chocolate
Chocolate is also a legitimate mood booster, according to research. Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.
Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
The flavonoids in chocolate may help to protect the brain. Studies have suggested that eating dark chocolate could boost both memory and mood. (Also read –> 7 Bitter Foods That Are Healthy)
Lycopene, a powerful antioxidant found in tomatoes, could help to protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s.
You can enjoy the benefits of tomatoes by drinking tomato juice or tossing cherry tomatoes on salads. (Also read –> Is Tomato Juice Good For You?)
Avocados are bursting with nutrition that make them great for heart and brain health. They’re one of the world’s healthiest fruits with a healthy fat content that help to improve overall cognitive function, specifically memory and concentration. They also contain vitamin K and folate, which protects you from stroke by preventing blood clots from forming in the brain. Full of monosaturated fats, avocados help to promote blood flow, which is beneficial for the brain. They’re also full of folate, vitamins B, C, and E, and potassium, making avocados a great food for helping to lower blood pressure. (Also read –> Can Sesame Seeds Help To Control Your Cholesterol Levels?, Foods That Lower The High Blood Pressure)