Let’s discuss 10 Foods for Brain and Memory Function.
Considering that the food we eat can greatly impact overall health, it is important to note that eating a boosting brain diet can also help support the functionality of the brain and memory.
You can agree that healthy foods contribute a lot to brain function and improve specific mental tasks such as memory.
What’s the function of the brain? The brain is a three-pound organ that controls all the body’s functions, interprets information, and embodies the essence of the mind and the soul. An active brain possesses this function: intelligence, creativity, emotion, and keeps the memory alive.
However, the brain requires or needs a certain amount of nutrients to stay on the right track. For instance, omega- 3 fatty acids help build and repair brain cells, and antioxidants reduce cellular stress and inflammation.
Here are the 10 Foods for Brain and Memory Function
1.Fatty Seafish
Fatty sea fish contains a very good amount of omega 3 acids. The function of the omega 3 acids is to help build membranes around each nerve cell, and fats are very important for learning and keep the memory.
However, 60% of the brain is made of fat, and surprisingly half of the fats are omega 3 fatty acids.
Observational studies found that people with high levels of omega 3 acid increased the blood flow in the brain.
Also, the same study discovered a connection between omega 3 acid and thinking abilities.
Based on the research conclusion, the recommendation shows that eating foods rich in omega 3 acid may help boost brain function.
The fish rich in omega 3 fatty acids include:
- Mackerel
- Salmon
- Sardines
- Trout
- Tuna
- Herring
Furthermore, other means to get omega 3 fatty acid is from eating nuts, soybeans, flaxseed, and other healthy seeds.
2. Coffee
Coffee contains two components that help the brain stay functional. These components include:
- Caffeine
- Antioxidants
Caffeine contains a substance called edenosine located in the brain; this caffeine makes someone feel sleepy, it also has a positive effect on the brain. These positive effects include:
- Caffeine keeps you alert and helps boost your mood
- It helps sharpens concentration, especially when performing a serious task
The antioxidant in coffee has been shown to support brain function in aged people.
Frequent drinking of coffee has been linked to reducing the risk of:
- Stroke
- Parkinson’s disease
- Alzheimer’s disease
- Cognitive decline
However, before considering drinking coffee, you must check your health status because caffeine can utter someone’s sleep.
3. Whole Grains
Whole grains are a good source of vitamin; considering adding grains to your diet because eating whole grains helps you benefit from vitamin E.
These listed foods below contain healthy whole grains:
- Barley
- Oatmeal
- Whole grain pasta
- Brown rice
- Bulgur wheat.
4. Turmeric
Recently, people can’t do without adding turmeric to their diets. Turmeric has recorded a significant benefit on overall health.
Surpassingly, it is used in curry powder production and also contributes drastically to brain function.
Turmeric contains an ingredient called Curcumin. This ingredient contains an antioxidant and anti-inflammatory compound that has been connected to benefit the brain.
However, the function of the anti-compounds includes:
- Curcumin may ease depression, thereby boosts serotonin and dopamine, which help boost the mood.
- It helps to boosts memory in a patient with Alzheimer
- Curcumin helps in the growth of a new brain; this growth is a result of neurotrophic factors. Notably, neurotrophic is a hormone that’s in the growth of the brain delaying age mental decline.
5. Seeds and Nut
Seeds and nuts contain a powerful plant-based source of fats, protein, and vitamin E. These sources contain a very amount of omega 3 fatty acids and antioxidants, which have been shown to help the brain function properly.
Additionally, seeds and nuts also contain a good amount of vitamin E, which protects the cell membrane from antioxidant stress resulting from free radicals.
Research has shown that once one is aging, the brain likely may be exposed to oxidative stress. This is where Vitamin E shows its significant benefit by supporting the health of the brain.
Here are the seeds and nut that contains a good amount of vitamin E.
- Hazelnuts
- Almonds
- Sunflower
- Walnuts
6. Oranges
Orange is a popular fruit that’s soon both in winter and summer; It’s an excellent source of vitamin C.
Research shows vitamin C is an antioxidant that helps fight free radicals that may affect the brain cells; also, vitamin C assists brain health when aging.
However, Vitamin C is essential for brain health and is also a key factor in preventing mental decline.
Other means to get Vitamin C:
- Bell peppers
- Kiwi
- Tomatoes
- Guava
- Strawberries
7. Avocado
Avocados may support brain health. It is a good source of unsaturated fat. Research has shown that monounsaturated fats help reduce blood pressure, so high blood pressure is linked with cognitive decline.
The unsaturated fats in avocado lower the risk of cognitive decline by reducing high blood pressure.
Other means to get unsaturated fats include:
- Walnuts and brazil nuts
- Peanut, almond, and cashew
- Fish
- Soybeans, canola oils
- Chia seeds
8. Eggs
Eggs are a common Breakfast side dish. An egg is so effective in brain health because it contains beneficial nutrients linked to the brain.
The nutrients in egg include:
- Vitamin B-6
- Folic acid
- Vitamin B-12
- Choline
Thus, an egg is essential for brain development and function.
9. Dark Chocolate
The key ingredient in the production of dark chocolate is cocoa. Dark chocolates contain a group of antioxidant plant compounds called ‘’ Flavonoids.’’
The antioxidants in chocolate help in learning and memory. Observational study shows that these plant compounds may reduce age-related mental decline and also enhances memory.
10. Soybeans products
Soybean products contain a powerful antioxidant called polyphenols. According to a trusted source, polyphenols are linked to the reduction of dementia and also help to boost cognitive abilities in aging.
Conclusion on 10 Food for Brain and Memory Function
A healthy brain is linked to the things we feed the brain with; good foods improve memory and concentration.
Adding fruits and vegetables and coffee to diets is a good start to a healthy brain because these listed foods contain an antioxidant that helps protect the brain from free radicals and damage.
Also, consuming eggs, seeds and nuts help to boost memory and supports brain development and function.
To get the full benefits of these listed foods, consider adding them to your diets because it will improve the brain cell, increase alertness, mood, and memory.
