Eat These 8 Common Foods To Boost Your Brain and Memory, No. 5 Works Like Magic - Mc Ebisco Eat These 8 Common Foods To Boost Your Brain and Memory, No. 5 Works Like Magic - Mc Ebisco
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Eat These 8 Common Foods To Boost Your Brain and Memory, No. 5 Works Like Magic

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Your brain is kind of a big deal. As the control center of your body, it’s in charge of keeping your heart beating and lungs breathing and allowing you to move, feel and think.

That’s why it’s a good idea to keep your brain in peak working condition. The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.

Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.

That said, certain foods in this overall scheme are particularly rich in healthful components like omega-3 fatty acids, B vitamins, and antioxidants, which are known to support brain health and often referred to as foods. Incorporating many of these foods into a healthy diet on a regular basis can improve the health of your brain, which could translate into better mental function.

Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:

  1. Fatty Fish

Fatty fish is a rich source of omega-3s, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against decline. When people talk about brain foods, fatty fish is often at the top of the list.

This type of fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids.

About 60% of your brain is made of fat, and half of that fat is the omega-3 kind. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory. Omega 3-s also have a couple additional benefits for your brain. For one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease. On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression. In general, eating fish seems to have positive health benefits.

One study found that people who ate baked or broiled fish regularly had more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory and emotion. Overall, fatty fish is an excellent choice for brain health.

  1. Coffee

If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you. Two main components in coffee – caffeine and antioxidants – help your brain. Coffee can help boost alertness and mood. It may also offer some protection against Alzheimer’s, thanks to its caffeine and antioxidants.

The caffeine in coffee has a number of positive effects on the brain, including:

Increased alertness: Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you sleepy.
Improved mood: Caffeine may also boost some of your “feel-good” neurotransmitters, such as serotonin.
Sharpened concentration: One study found that when participants drank one large coffee in the morning or smaller amounts throughout the day, they were more effective at tasks that required concentration.

Drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. This could at least be partly due to coffee’s high concentration of antioxidants.

  1. Turmeric

Turmeric has generated a lot of buzz recently. 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.

This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there.

It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:

May benefit memory: Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease.
Eases depression: It boosts serotonin and dopamine, which both improve mood. One study found curcumin improved depression symptoms just as much as an antidepressant over six weeks.
Helps new brain cells grow: Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed.

To reap the benefits of curcumin, try cooking with curry powder, adding turmeric to potato dishes to turn them golden or making turmeric tea.

  1. Dark Chocolate

Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants.

Flavonoids are a group of antioxidant plant compounds.

The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers say these compounds may enhance memory and also help slow down age-related mental decline.

In fact, a number of studies back this up. In one study including over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, than those who rarely ate it. Chocolate is also a legitimate mood booster, according to research.

One study found that participants who ate chocolate experienced increased positive feelings, compared to participants who ate crackers.

However, it’s still not clear whether that’s because of compounds in the chocolate, or simply because the yummy flavor makes people happy.

  1. Nuts

Nuts contain a host of brain-boosting nutrients, including vitamin E, healthy fats and plant compounds.

Research has shown that eating nuts can improve markers of heart health, and having a healthy heart is linked to having a healthy brain. A 2014 review showed that nuts can improve cognition and even help prevent neurodegenerative diseases.

Also, another large study found that women who ate nuts regularly over the course of several years had a sharper memory, compared to those who didn’t eat nuts.

Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, may explain their brain-health benefits. Vitamin E shields cell membranes from free radical damage, helping slow mental decline. While all nuts are good for your brain, walnuts may have an extra edge, since they also deliver omega-3 fatty acids.

  1. Green Tea

As is the case with coffee, the caffeine in green tea boosts brain function. In fact, it has been found to improve alertness, performance, memory and focus.

But green tea also has other components that make it a brain-healthy beverage. One of them is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed.

L-theanine also increases the frequency of alpha waves in the brain, which helps you relax without making you feel tired.

One review found that the L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine. It’s also rich in polyphenols and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer’s and Parkinson’s. Plus, green tea has been found to improve memory.

  1. Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline.

Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory. Two studies found that higher intakes of choline were linked to better memory and mental function.

Nevertheless, many people don’t get enough choline in their diet. Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient.

Adequate intake of choline is 425 mg per day for most women and 550 mg per day for men, with just a single egg yolk containing 112 mg. Furthermore, the B vitamins have several roles in brain health. To start, they may help slow the progression of mental decline in the elderly.

Also, being deficient in two types of B vitamins — folate and B12 — has been linked to depression.

Folate deficiency is common in elderly people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline. B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain.

It’s worth noting that there’s very little direct research on the link between eating eggs and brain health. However, there is research to support the brain-boosting benefits of the nutrients found in eggs.

  1. Oranges

Oranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals. You can get all the vitamin C you need in a day by eating one medium.

Doing so is important for brain health, since vitamin C is a key factor in preventing mental decline.

Eating sufficient amounts of vitamin C-rich foods can protect against age-related mental decline and Alzheimer’s disease, according to a 2014 review article.

Vitamin C is a powerful antioxidant that helps fight off the free radicals that can damage brain cells. Plus, vitamin C supports brain health as you age.

You can also get excellent amounts of vitamin C from bell peppers, guava, kiwi, tomatoes and strawberries.
The Bottom Line

Many foods can help keep your brain healthy. Some foods, such as the fruits and vegetables in this list, as well as tea and coffee, have antioxidants that help protect your brain from damage.

Others, such as nuts and eggs, contain nutrients that support memory and brain development. You can help support your brain health and boost your alertness, memory and mood by strategically including these foods in your diet.

Source: Mcebiscoo.com

About the author

Mc Ebisco

Welcome to Mc Ebisco, I am a blogger and a comedian in Nigeria, My aims and objectives are to share knowledge and varieties of news and information across the globe.

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