‘You are what you eat’ Meaning, what you eat is what your body will use in the construction and replacement of cells. Our gut and brain are interlinked. Therefore, whatever we eat influences our brain, either positively or negatively.
So, if you eat unhealthy, your body and brain will be unhealthy.
Whether you want to increase your brain power for an upcoming exam or stay sharp every day, paying attention to your daily diet can be really beneficial.
Although there is no single superfood, there is plenty that you can consume to keep your mind healthy and improve your memory. Certain foods provide your brain with key nutrients that ensure the long- and short-term health of your mind.
Below, we have listed the top super foods that improve memory, cognitive health and keep away from diseases such as Alzheimer’s and dementia.
1. Blueberry: Good for short term memory
Did you know that blueberries were the first foods to be titled as a superfood?
According to research conducted by Tufts University, consuming blueberries can delay or decrease the risk of short-term memory loss.
Blueberries contain the highest number of antioxidants, as compared to the other daily consumed fruits and vegetables. They are especially rich in compounds called ellagic acids and anthocyanidins.
Due to the high number of anti-oxidative and anti-inflammatory properties, blueberries protect against inflammation, which can reduce the risk of brain aging and neurodegenerative diseases.
2. Broccoli: Good for improving brain power
Broccoli is a rich source of vitamin K. Vitamin K helps in the formation of fat inside brain cells and is good for enhancing cognitive functions.
According to research, broccoli is rich in a compound called glucosinolates. Compounds such as these have been shown to slow down acetylcholine degradation. Acetylcholine is needed for the proper functioning of the central nervous system and to keep the brain and memory sharp.
Low levels of acetylcholine can lead to Alzheimer’s. Glucosinolates are also found in cauliflower, kale, cabbage, and Brussels sprouts.
Broccoli is one of the top foods that improve your memory. Be sure to include them in your regular diet.
3. Dark Chocolate: Power to boost brain health
If you love chocolate, you are in luck. High-quality dark chocolate with high cocoa content is very nutritious. It is rich in iron, fiber, magnesium, manganese, copper, etc.
Dark chocolate also contains flavonoids, which are strong antioxidants that improve blood flow to the brain and reduce inflammation.
According to the research, dark chocolate is known to
- Combat fatigue and the effects of aging.
- Boost focus, and alertness
- Improve brain plasticity, which is necessary for learning new things
Moreover, dark chocolate contains a lower amount of sugar as compared to other chocolate types. So, you can eat dark chocolate without fear of a high amount of sugar.
4. Nuts and seeds: Boost brain functioning
Eating nuts and seeds is good for the brain as they contain antioxidants and omega 3 fatty acids.
Moreover, according to research, a higher intake of nuts and seeds can help the brain function better in older age as they also contain vitamin E.
Vitamin E helps prevent cognitive decline, especially in the elderly. It reduces oxidative stress on the brain caused by free radicals.
Popular nuts and seeds with higher vitamin E and omega 3 fatty acids are chia seeds, pumpkin seeds, hemp, almonds, etc.
5. Sage: Boosts memory and concentration
Sage may be an unusual addition to superfoods, as it is a herb. Although most people focus on the sage essential oil, fresh sage is worth adding to your diet.
Many people regularly pass through these herbs at the local produce markets, but rarely give it another thought. According to a study, Sage has been known for improving memory and brain functions.
So, next time you pass through Sage, be sure to pick one!
Sage is also helpful for Alzheimer’s patients.
6. Whole grains: Improves focus and concentration
A healthy diet packed with whole grains is known to improve cardiovascular health, which in turn improves blood flow to the brain.
Like everything in your body, your brain needs energy to concentrate and function. Our brain is fueled by a constant supply of energy, in the form of glucose in our blood, to the brain.
Hence, including whole grains preferably with a lower GI can help release glucose in our blood slowly throughout the day.
Eating a lower amount of healthy carbs, like whole grains, can lead to brain fog and irritation.
Popular whole grains include rice, barley, whole wheat, oatmeal, etc.
7. Salmon or oily fish : Promotes healthy brain function
The body cannot produce essential fatty acids (EFAs). Hence, they needed to be consumed through food. The most beneficial omega 3 fatty acids naturally occur in oily fish in the form of EFA and DHA.
These fats are super important for the healthy functioning of the brain, heart, and other organs. Low DHA levels are known to increase the risk of dementia.
Having sufficient EDA and DHA levels can help manage stress and create good chemicals such as serotonin, which is responsible for a good mood.
Salmon contains active fat in ready-made forms. This means they are ready to be consumed by the body directly and easily.
Main sources of oily fish include salmon, sardines, mackerel, trout, etc.
Another brain booster
Only eating healthy is not enough. Exercise also helps keep our brains sharp. Research says regular exercise improves cognitive functions and slows down the aging process.
Aerobic exercises are one of the best exercises to improve memory and concentration.
Having a healthy diet coupled with exercise can reduce the risk of disease and improve memory and cognitive functioning.
Above we have listed foods that help with memory and concentration. Some of them are good for reducing the risk of neurodegenerative Alzheimer’s, Parkinson’s, and dementia.
Want to take your memory to the next level within a short time? Then, don’t forget to look at Farrow Method training designed by Dave Farrow. Dave is a two time Guiness World Record holder for most cards memorized.
- Which fruit is best for the brain?
Fruits such as blueberries,and tomatoes are good for the brain because they contain many antioxidants.
- What foods help clear brain fog?
Foods beneficial in clearing brain foods are whole grains, oily fish like salmon, etc.
- What are the 5 worst foods for memory?
Foods with high calories intake and no nutrients and vitamins are worst for memory. These include soda, white bread, doughnuts, french fries, etc.