18 Best Brain Foods For Better Memory And Concetration
In this article, we’ll discuss some of the best brain foods available in the market and why they are good for you.
The brain is responsible for controlling most functions of your body. Hence, it is indisputably essential to take good care of it and prevent any damage. Certain foods can help keep your brain working in its topmost condition. Incorporating them can help improve your cognitive abilities and protect you from developing neurodegenerative disorders.
Best Brain Foods
1. Green Leafy Vegetables
Green leafy vegetables are generally considered to be number one amongst the healthiest things you can eat. They have various health benefits and boost the overall health of your body. These plant-based foods help decelerate memory decline due to the presence of nutrients like Vitamin K, Vitamin C, folate, glucosinolates, and lutein.
- Broccoli: Broccoli is a good source of glucosinolates, Vitamin C, Vitamin K, and flavonoids. These reduce oxidative stress and thus prevent neurodegenerative ailments.
- Kale: Like broccoli, kale contains high levels of glucosinolates, vitamins, and minerals. Kale also has antioxidant properties, hence supporting brain health.
2. Fatty Fish
Fatty fish is excellent for brain health due to the presence of omega-3 fatty acids, which are intricate structural components of the brain. They are necessary for the development of neuronal membranes. A diet deficient in omega-3 fatty acids can lead to various mental ailments including dementia, bipolar disorder, depression, dyslexia, and schizophrenia.
Omega-3 levels affect your cognitive skills. A diet rich in omega-3 improves critical thinking, decision making, and memory. These fatty acids also delay intellectual disabilities linked to age.
Fish like pollack, salmon, tuna, sardines, and mackerel have higher amounts of omega-3 fatty acids. If you do not eat fish, you can choose to either go for vegetarian sources like walnuts and flaxseed, or you can take capsule supplements. Although you can fulfill your dietary need for omega-3 fatty acids from supplements, getting them from food can be more beneficial as you get additional nutrients.
3. Pumpkin Seeds
Pumpkin seeds are one of the best sources of vitamins and minerals like zinc, magnesium, copper, and iron. They are also rich in antioxidants.
Deficiencies of copper, magnesium, and zinc are linked to various neurodegenerative diseases like depression, epilepsy, migraines, Alzheimer’s disease, and Parkinson’s disease. Whereas iron deficiency leads to flawed brain functions. Thus including pumpkin seeds could help combat such mineral deficiencies.
4. Dark Chocolate
Dark chocolate is a tasty brain food. It contains antioxidants in the form of flavonoids.
As the brain is vulnerable to oxidative stress which can lead to mental decline and disorders. Your body needs antioxidants to prevent this. Flavonoids also promote good blood flow and aid the development of blood vessels and neurons.
Cacao is the source of these antioxidants in dark chocolate. Cacao flavonoids can improve your learning and memory. They also help make your emotional state better.
Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain. Antioxidants help by reducing internal inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.
Berries contain flavonoids like dark chocolate. Along with being antioxidants, there are also natural plant pigments responsible for giving berries their bright colors. Making berries like strawberries, blueberries, blackberries, and mulberries, a regular part of your diet can boost cognitive learning and retention power. They also prevent memory decline and improve communication among neurons.
Coffee is a source of antioxidants and caffeine. Caffeine has shown to increase alertness and also helps you retain more information than you normally would due to the ability to concentrate effectively. Coffee also plays a hand in improving your mood.
However, caffeine is not recommended for everyone and it’s best to check with your doctor regarding your suggested caffeine intake.
Due to the presence of compounds like vitamin E and antioxidants, nuts are a great plant-based source for improving brain function. They protect your brain from oxidative stress. They also aid in learning and perception.
Walnuts have an edge over nuts because of the presence of extra omega-3 fatty acids. They prevent neurodegenerative diseases by protecting arteries and lowering blood pressure; making them one of the best brain foods.
The citrus fruit can prevent brain damage as it contains Vitamin C. Making sure your diet has sufficient levels of vitamins and minerals is essential. If your body’s intake of Vitamin C matches the required levels, it can support the health of your brain over time. Vitamin C fights age-linked intellectual decline.
Pomegranate is another fruit that has high levels of antioxidants. They have various benefits like preventing brain damage from free radicals, hence preventing diseases like Alzheimer’s.
Beetroot might help promote brain function because it’s nitrate-rich. Nitrates help more oxygenated blood reach the brain.
11. Extra Virgin Olive Oil
Check if your oil is high in saturated and trans-fat. If it is, replace it with extra virgin olive oil. By doing this your blood cholesterol levels will get optimized. This can improve your memory and cause better communication between neurons.
Eggs are a good source of choline, folate, and Vitamin B12. Choline improves memory and overall brain function. Deficiency of folate can lead to dementia and deficiency of B12 might result in depression.
This legume consists of high levels of Vitamin E, unsaturated fats, and proteins. Vitamin E is a key vitamin for maintaining the health of your brain. Peanuts also have a non-flavonoid antioxidant, resveratrol, which can help prevent neurological disorders and cancers.
Tomatoes contain lycopene, which is a potent antioxidant. The presence of lycopene in your diet can help prevent conditions like Alzheimer’s disease. They also prevent you from developing dementia.
Avocados are high in fats but these are mostly healthy fats that aid healthy blood flow. By stabilizing blood pressure, can help prevent brain damage. But like caffeine, the consumption of avocados should be done moderately as they have a high calorific value.
16. Green Tea
Green tea contains caffeine that improves concentration and awareness. It also has antioxidants that prevent cognitive decline. Additionally, it also contains amino acids that help relieve stress. Green tea may also improve retention power.
Turmeric is a strong antioxidant that contains curcumin. Consuming turmeric can boost the growth of neurons and hence slow down the age-related neurological decline. Turmeric is also a mood booster and boosts your memory and in turn also your retention power.
Intaking healthy carbohydrates are essential for the brain as it cannot function properly without adequate energy. They increase awareness and concentration. Brown rice, pasta, and other whole-wheat flour and oatmeal are healthy sources of carbohydrates.
Best Foods For The Brain: Conclusion
There should be no doubt in your mind about the necessity of eating food rich in compounds that boosts brain health. Indeed, there isn’t a single, specific ingredient that can resolve all health issues related to your brain. But consuming a balanced diet consisting of these food items can boost your overall brain function and prevent brain damage.
August 4, 2020 Sam Bell