There is no magic meal that can guarantee a bright mind as you age, just as there is no miracle drug to stop cognitive decline. The most crucial tactic, according to nutritionists, is to maintain a balanced diet that contains plenty of fruits, vegetables, whole grains, legumes, and dairy products. Choose healthy fats like olive oil or canola over saturated fats and try to get your protein from fish and plant sources.
According to research, the nutrients that are greatest for your heart and blood vessels and your brain are the same ones. These foods include:
Walnuts/Nuts. Nuts are a great source of protein and good fats, and one variety in particular may help with memory. Increased walnut eating was associated to higher cognition test scores. Alpha-linolenic acid, an omega-3 fatty acid, is abundant in walnuts (ALA). Omega-3 fatty acid-rich diets have been associated with lowered blood pressure and cleaner arteries. That benefits the heart and the brain.
Berries. According to study, flavonoids, the natural plant pigments that give berries their vivid colors, also aid in memory improvement. According to a study, women who eat two or more portions of strawberries and blueberries each week can postpone memory loss by up to 2.5 years.
Lush green vegetables. Leafy greens like Bok choy/pechay, kale, spinach, collards, and broccoli are full of minerals like vitamin K, lutein, folate, and beta carotene that are good for the brain. These plant-based diets may reduce cognitive decline, according to research.
Coffee and tea. Your daily cup of coffee or tea may provide benefits beyond just a temporary improvement in focus. Participants in a study, performed better on assessments of mental function. According to previous research, caffeine may also aid in the consolidation of fresh memories.
Fatty seafood. Omega-3 fatty acids, which are good unsaturated fats, are abundant in fatty fish and have been associated to decrease blood levels of beta-amyloid, the protein that collects in harmful clumps in the brains of persons with Alzheimer's disease. Try to eat fish at least twice a week, but stick to low-mercury species like pollack, salmon, cod, and canned light tuna. If you don't like fish, talk to your doctor about taking an omega-3 supplement or opt for land-based sources of the fatty acid, such flaxseeds, avocados, and walnuts.
Dark chocolate. The flavonoids in chocolate may aid with brain defense. According to studies, consuming chocolate, especially dark chocolate, may improve mood and memory.
Oranges. Other vitamin C-rich meals like oranges can aid in protecting your brain against free radical damage.
Eggs. Several B vitamins and choline, which are essential for regulating mood and fostering healthy brain function and development, are abundant in eggs.
Numerous foods can support brain health. So, by deliberately incorporating or including these food into your diet, you may support the health of your brain and improve your alertness, memory, and mood. Go ahead and enjoy portions of these brain foods.
AA I Floricel N. Denopol, RND
References
15 Brain Foods to Boost Focus and Memory
By Dr. Josh Axe, DC, DNM, CN
https://draxe.com/nutrition/15-brain-foods-to-boost-focus-and-memory/
12 foods to boost brain function
https://www.medicalnewstoday.com/articles/324044
11 Best Foods to Boost Your Brain and Memory
https://www.healthline.com/nutrition/11-brain-foods
Foods linked to better brainpower
https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
