The Best Foods for Brain and Memory

 

What’s the best food for your brain and memory? Fruits and vegetables are high in antioxidants, which help to protect your brain cells from damage as well as fight off free radicals that can destroy brain function. Other healthy foods, like fish, nuts, and whole grains, also provide the energy your brain needs to stay sharp. You can even boost your brain power by avoiding foods that can hurt your memory or lead to age-related cognitive decline or Alzheimer’s disease. Here are 6 of the best foods for your memory, so you can keep yours at its peak performance!

Salmon

Full of Omega-3 Fatty Acids: Omega-3s are among nature’s most powerful antioxidants, which means they can keep your brain healthy. A deficiency in these important fatty acids has been linked to depression, Alzheimer’s, ADHD, and a host of other neurological disorders. Boost your intake by adding salmon to your diet—it contains twice as much Omega-3 as beef or chicken breast. If you don’t like fish or have trouble digesting it, then consider taking fish oil supplements in pill form. There is some evidence that suggests fish oil may be more effective than flaxseed when it comes to maintaining cognitive function with age.

Walnuts

Research distributed in Nutritional Neuroscience proposes that pecans can assist with working on mental capacity. One little review, acted in 2006 at Loma Linda University in California, tracked down that grown-ups with gentle mental hindrance (the emulates of Alzheimer's) who ate six grams of pecans daily better their exhibition on memory tests by 25%. Specialists accept that polyphenols — cell reinforcements present in pecans — safeguard against oxidative pressure, which is related with different types of neurodegeneration including Alzheimer's illness. More exploration should be finished on what long haul utilization of nuts like pecans means for cerebrum wellbeing, yet starting outcomes are empowering.

Blueberries

These fruits are packed with antioxidants called anthocyanins, which help improve blood flow to your brain. Research also suggests that they can improve memory, learning and motor function. And if you don’t like eating them whole, you can use frozen blueberries in smoothies or oatmeal to reap their benefits. Try out a new recipe that uses blueberries in a muffin!

Tomatoes

Lycopene is a powerful antioxidant, with possible brain-boosting benefits. A 2013 study in Frontiers in Aging Neuroscience found that mice fed an extract of tomato skin were able to better navigate mazes, which suggests that lycopene protects against cognitive decline and boosts memory. Other research has shown that lycopene improves heart health by lowering blood pressure and reducing artery blockage. So perhaps tomatoes aren’t just good for your brain, but also your heart! Tomatoes are excellent sources of vitamin C—and their skins are rich in fiber! Add to pastas or salads or simply eat plain.

Leafy greens

Smart dieting implies stacking up on vegetables — in addition to the fact that they are low in calories, but on the other hand they're a decent wellspring of nutrients, minerals, and cell reinforcements. Furthermore, spinach is one of our top picks. In addition to the fact that it is loaded up with significant supplements that advance ideal cerebrum work, yet it likewise contains lutein — a cell reinforcement that shields memory-related mind locales from degeneration as we age. Salad greens like spinach are additionally plentiful in vitamin E, which gives extra assurance against mental degradation. At long last, spinach has a sound portion of magnesium and B nutrients to productively assist with changing over food into energy more. So next time you need to eat your method for bettering mind wellbeing, prepare some spinach onto your serving of mixed greens!

Sardines

Eating sardines might give your mind a decisive advantage over its opposition. These delectable little fish are wealthy in omega-3 unsaturated fats, which assist with further developing memory and thinking abilities, especially as we age. Furthermore, they're packed with calcium, potassium, selenium, vitamin B12 and phosphorus — all fundamental supplements for areas of strength for a. Omega-3s likewise assume a significant part in keeping up with blood stream to your mind. In the event that you don't eat fish frequently (or ever), cheer up: you can find omega-3 unsaturated fats in different food varieties like eggs (the yolks!), dim mixed greens like spinach and kale, flaxseeds and pecans.