6 Best Foods to Boost Your Brain and Memory


 

Are you feeling moody or tired all the time? Are you irritated at how often you’ve been irritable?

Perhaps it’s time to look at the foods and drinks you consume to see if they are trashing your mood.

The brain is a control centre of your body and is in charge of keeping your heart beating and lungs breathing and allowing you to move, feel and think.

That’s why it’s a good idea to keep your brain in peak working condition.

The foods you eat can help you feel better or worse. The foods play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.

There are plenty of foods that are beneficial to your health as well as brain and memory function, however, I like to highlight the top 6 foods listed below as my favourite ones.

foods to boost your brain and memory

NUTS

A 2014 review showed that nuts can improve cognition and even help prevent neurodegenerative diseases.

The most interesting study found that women who ate nuts regularly over the course of several years had a sharper memory, compared to those who didn’t eat nuts.

Nuts contain several nutrients that explain their brain-health benefits – healthy fats, antioxidants, Vitamin E, B (including folate), minerals such as iron, zinc, calcium, potassium, magnesium, and so on.

EGGS

Eggs are a rich source of several B vitamins and choline, which are important for proper brain functioning and development, as well as regulating mood.

Two studies found that higher intakes of choline were linked to better memory and mental function. But it’s not so easy to get enough choline in the diet.

Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient.

Acceptable intake of choline is 425 mg per day for most women and 550 mg per day for men. One single egg yolk containing 112 mg.

DARK CHOCOLATE

The flavonoids in dark chocolate may help protect the brain. Studies have suggested that eating chocolate could boost both memory and mood.

The flavonoids gather in the areas of the brain that deal with learning and memory. Researchers say these compounds may enhance memory and also help slow down age-related mental decline.

In one study including over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, than those who rarely ate it.

PUMPKIN SEEDS

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage.

Pumpkin seeds are rich in many micronutrients that are important for brain function, including copper, iron, magnesium and zinc.

Eating pumpkin seeds has also been associated with several health benefits, which include improved heart health, prostate health and protection against certain cancers.

TURMERIC

Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. In research, it has reduced symptoms of depression and Alzheimer’s disease.

Turmeric is a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits: improving memory, mood and depression.

You can use fresh turmeric or powdered turmeric in cooking or add it to your tea or coffee.

BROCCOLI

Broccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K.

Vitamin K is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells.

A higher intake of Vitamin K has been also linked to better memory, according to a study.

I encourage you to explore the relationship between what you eat and how you feel.

Of course, eating only these foods is not enough but if you try to eliminate sugar, bad carbs, and eat more of these brain foods, you will experience significant results.

What is your most favourite brain food from this list?


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