More than 90% of the world’s population hardly gets the nutrition needed for their brain to perform at its best. This is because our diets are mostly not enough. Just as there is no magic pill to prevent cognitive decline, no single brain food can ensure a sharp brain as we age. However, some 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. We have researched nine food items that can boost brain activities. When you consume plenty of them, you can be sure of a healthy brain.
Walnuts
Nuts are great sources of protein and healthy fats, and one type of nut might especially improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That’s good for both the heart and brain.
Eggs
Eggs are one of the few foods that should be classified as “superfoods.” They are loaded with nutrients, some of which are rare in the modern diet. Eggs contain choline which has three main benefits including reduced inflammation, reduced cognitive decline and enabling good sleep and mood
Fatty fish
Fatty fish are excellent sources of omega-3 fatty acids, a healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid. This is the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack.
Tea and Coffee
Having caffeine in your morning cup of coffee offers more than a short-term concentration boost. Caffeine might also help solidify new memories, according to other research. Dark chocolate also contains caffeine which can help boost your focus, memory, and retention.
Tomatoes
Tomatoes contain nutrients like Lycopene, Vitamin A, and Vitamin C, that helps to prevent free radical damage, which maintains proper cognitive function.
Green, leafy vegetables
Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. These plant-based foods may help slow cognitive decline.
Green Tea
This is a great choice. Green tea contains caffeine and L-Theanine. You get the benefits of caffeine but relaxation from the L-Theanine. Green tea is also shown to increase activity in the brain’s cortex, boosting mental clarity.
Blueberries
Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory. Blueberries are packed with antioxidants and nutrients which helps to maintain proper brain function and prevent neurological decline.
Pumpkin seeds
Pumpkin seeds contain a good amount of zinc which helps to boost metabolism and immune system, while also increasing memory and cognitive abilities.
You should try one or some of these daily.
