10 Top Brain Foods to Boost Your Memory
Like any other organ, the brain needs proper care and nutrition to function at its best. For this reason, we must identify different brain foods and add them to our daily diet. Studies suggest that eating adequate brain food is also vital for the elderly. As we age, many natural changes occur to the body, including the brain. Therefore, it's advisable for adults to keep their brains healthy and active by eating enough brain foods. Secondly, a healthy diet helps keep your child's brain healthy and sharp. Studies show that breastfed babies are likely to grow up smarter than those who are not. A similar result was also discovered in children who eat foods rich in fatty acids.
Here are some of the best "brain foods" to eat for overall brain health:
1.Fatty Fish
Fatty fish like salmon, mackerel, sardines, and herring are good for the brain. This is because they're high in omega-3 fatty acids, which are important for brain health. Omega-3 fatty acids can help protect the brain from damage and improve brain function.
Related: <a href="" >Effects of Omega 3 Fatty Acids on Fetal Brain and Child Development
2.Berries
Berries are another great food for brain health. They're loaded with antioxidants, which can help protect the brain from damage. Blueberries, in particular, have been shown to improve memory and cognitive function.
3.Nuts and Seeds
Nuts and seeds are a good source of vitamin E, which is important for brain health. Vitamin E is an antioxidant that can help protect the brain from damage. Almonds, hazelnuts, and sunflower seeds are all good sources of vitamin E.
4.Dark Leafy Greens
Dark leafy greens like spinach and kale are good for the brain. They're high in vitamins A and K, which are important for brain health. They're also a good source of folate: a B vitamin important for cognitive function.
5.Beans and lentils
Beans and lentils are good sources of iron, which is important for brain function. Iron helps carry oxygen to the brain and other organs. It's also a good source of fibre, which can help improve cognitive function.
6.Coffee
Coffee is a good source of caffeine, which improves brain function. Caffeine can help improve memory, concentration and reaction time, or help prevent brain degeneration.
7.Tea
Tea is another good source of caffeine, and it also contains antioxidants. Green tea, in particular, has been shown to improve brain function.
8.Whole grains
Whole grains are a good source of vitamins B and E, which are important for brain health. They're also a good source of fibre, which can help improve cognitive function. Oats, quinoa, and brown rice are all good sources of whole grains.
9.Eggs
Eggs are a good source of protein, which is important for brain function. They're also a good source of choline, a nutrient that's important for memory and cognitive function.
10.Dark chocolate
Dark chocolate is a good source of antioxidants, which can help protect the brain from damage. It can also help improve memory and cognitive function.
What Nutrients Should I Look Out For In Brain Foods and Supplements?
1.Omega-3 Fatty Acids
Omega-3 fatty acids are involved in the development and function of the brain. As stated above, they can be found in fish oil, flaxseed oil and chia seeds.
2.B Vitamins
B Vitamins are essential for the brain to function properly. Vitamins B6, B12 and folic acid are particularly important for cognitive function and memory.
3.Vitamin C
Vitamin C is also important for brain health, as it helps to protect the brain from damage caused by free radicals.
4. Zinc
Zinc is involved in many biochemical processes in the brain, including neurotransmitter function and cell signalling.
5.Iron
Iron is essential for producing dopamine, a neurotransmitter that plays a role in mood, learning and memory.
6.Magnesium
Magnesium is involved in energy production and helps to protect the brain from damage.
Recommended Supplements For Brain Health
BLACKMORES - Odourless Fish Oil 1000mg 400 Capsules
Kirkland Signature - Vitamin B12 1200mcg
Jamieson – Salmon Fish Oil 1000mg Softgels
Swisse - Memory Enhancement + Concentration Tablets
Other Tips to Help Keep Your Brain Healthy
1.Exercise Regularly.
Exercise is not only good for the body, but it is also good for the brain. Exercise increases blood flow to the brain and helps to protect the brain from damage.
2.Get Plenty Of Sleep.
A good night's sleep is crucial for a healthy brain.
3.Socialize More
Socializing is good for the brain. It helps to keep the brain active and sharp.
4.Challenge your Brain
Engaging in activities like puzzles, brainteasers, and learning new things helps to keep the brain active and healthy.
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