Who doesn’t want a sharper brain than the one they already have? There is never the need for more gray cells felt more accurately than before an examination or an important meeting. However, that isn’t how the brain, or its nutrition works. Eating the right foods and by keeping the brain active, we can hope to increase our mental health, memory even in later years. On the nutrition front, here are some foods that help in boosting memory:
1. Almonds
Compounds and minerals available in almonds have shown effect as memory boosters even in lab tests. Almonds work by increasing the levels of acetylcholine in the brain, which further helps in better overall memory retention. Other tree nuts have also shown similar effects. What’s more, regular consumption can also prevent memory loss associated with age.1
2. Berries
For a very long, berries such as strawberries, blueberries and grapes have been recommended for general health because of their antioxidant nature. Studies show that people who eat a diet rich in fruits and vegetables are less susceptible to brain disease with age. Berries can prevent the oxidative stress involved in nerve signalling, because of the very same antioxidant property mentioned earlier. They can hence protect the brain from nerve cell damage.2
3. Cruciferous Vegetables
Sure, cabbage, bok choy and brussels sprouts are nobody’s first choice for vegetables, partly because of their characteristic bitter taste. However, the vegetables of the cabbage family are great for fighting cancer, also they have a compound called sulforaphane that prevents nerve cell damage and improve cognition. So by eating these veggies, you are effectively increasing how efficiently your brain works.3
4. Fish Oil
Fish oil can improve concentration in children and adults. In studies conducted on children with ADD(Attention Deficit Disorder), it was found that supplementing their usual diet with fish oil helped them feel better and concentrate more in typical settings. This benefit is attributed to the Omega-3 fatty acids present in fish oil.4
5. Poultry
Chicken is specifically advocated in the “mind” diet, a specific diet that helps prevent nerve damage and improves brain function. However, it must not be consumed fried. Chicken in all other forms, consumed in moderation, provides ample proteins, zinc and vitamins B12, all of which are required for a healthy brain.5
6. Olive Oil
We all love a dash of extra virgin olive oil on our salads and meats. We also are subjected to air that is highly polluted and may cause our lungs to take up oxygen a lot less effectively than they should. In such cases, olive oil can help reverse the stress caused on the brain due to insufficient oxygen. Also, in people who have impairment of the brain due to an injury, olive oil can help reduce the swelling around the brain. In any case, it makes for a very healthy addition to the diet to aid in brain function.6
7. Leafy Vegetables
Is there an end to the benefits of leafy greens? Kale is called a superfood, and other leafy greens are highly recommended to be eaten every day. Incidentally, they also have several benefits for the brain. The folate in leafy greens prevents nerve cells from dying. High homocystiene levels in the body, due to several environmental factors, can cause nerve cells to die spontaneously. Folate works by reducing the levels of these harmful chemicals in the body.7
There are also some foods to avoid if you want to keep the brain healthy, such as margarine and red meat. Eat these in moderation and fill your diet with fresh vegetables and fruits to maintain brain health.
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