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A healthy brain health and memory plays an essential role in maintaining a well rounded well being, as our brain activity is directly linked to the activities that we repeat on a day-to-day basis, our ability to work and even our concentration levels. The role of nutrition in the functioning of the brain cannot be overestimated, and some products are able to contribute to the improvement of memories, protection of the brain against ageing-related losses, and general increase of cognitive activity. Here in this article we will talk about the best brain foods and foods that can enhance memory in which we will be in plenty of key nutrients that are needed to promote brain functions.
The Blueberries are one of the brain powerhouses.
It is also common knowledge that blueberries are rich in flavonoids which is a powerful antioxidant that protects the brain of inflammation and free radicalized compounds. These powerful chemicals can help in increasing communication between the brain cells, improving cognitive and memory. It has been demonstrated in the research that blueberries can enhance the memory once ingested on a regular basis and may potentially slow brain aging. Blueberries also contain antioxidants that promote the growth of the new brain cells and facilitate stronger memory in the long-term outlook.
Fatty Fish:Omega-3s to enhance Cognitive Performance
Fatty fish: Salmon, mackerel, sardines contain a lot of omega-3 fatty acids that are very useful when it comes to brain health. One of the omega 3s and in particular the DHA (docosahexaenoic acid) is a chief component of cells in the brain and has been shown to be a key ingredient to optimize your mind and memory. Omega-3 fatty acids are anti-inflammatory to the brain and enhance mood and potential prevent Alzheimer disease. A diet rich with the consumption of fat fish can make your brain long-term healthy and restore memory.
Nuts and Seeds: Brain boosters Nutrients
Vitally important nutrients are also condensed to nuts and seeds that enhance brain health. Walnuts, almonds, flax and chia seeds contain a few healthy fats, antioxidants and vitamin E, and this is useful in keeping the brain cells safe of any oxidative damage and the maintenance of the brain cell membranes. Walnuts contain omega-3 fatty acids as well; these improve on memory and cognitive abilities. Gobbling a variety of nuts and seeds may even provide dozens of nutrients that can aid with Brain health.
Dark Chocolate: Better Memory and Mood
Chocolate and most especially the dark varieties (min. 70 percent cocoa ) are rife in flavonoids, caffeine and antioxidants, all which are brain enhancing nutrients. The dark chocolate flavonoids upgrade the blood supply to the brain to boost brainpower and memory. Dark chocolate also contains compounds to increase the activity of endorphin that can actually make one feel good and less stressed. Dark chocolate is just what you need to power your brain and as little as bite-size piece of dark chocolate can give you an instant surge of energy and enhanced mental awareness.
The Golden Spice in the Head Turmeric:
It is the bright yellow spice, turmeric that Indians adore using therein, and has anti-inflammatory ingredients and its active constituent, curcumin. It has been suggested that curcumin can pass through the blood-brain barrier and influences the brain cells directly. It increases the development of new brain cells, activates the memory and a general brain activity. In addition to that, Curcumin decreases both oxidative stress and inflammation, a factor that promotes cognitive decline. The inclusions in your diet through curries, smoothies or teas will play significant roles in the context of brain health and retaining power.
One such Superfood is Broccoli as it promotes the brain.
Broccoli is a highly healthy crop that contains vitamin K that is useful in boosting the brain functionality. Vitamin K is significant in the development of brain cell; sphingolipids, a type of fat, also is critical in the formation of the brain cell. It also contains anti oxidants in broccoli and agents that assist the brain to be nonoxidized and cope with inflammation. Broccoli can also maintain brains health and memory and even trigger to prompt cognitive enhancement.
Pumpkin seeds- Source of rich magnesium.
Magnesium, zinc, and iron, pumpkin seeds contain all these are brain workers nutrients. Magnesium equally helps memory and it stops mental degradation with age. Zinc, as it is a part of neurotransmissions, enables the communication of brain cells to operate, and iron increases the transportation of oxygen, which it supplies to the brain and this process enables people to achieve mental clarity and attention. Additionally, pumpkin seeds have ample antioxidants, which shield the brain against oxidative stress. Healthy brain food can come in the form of only a few pumpkin seeds.
Eggs Papayas to aid in the development of thinking
Eggs provide quality protein and other essential nutrients that the brain needs like vitamin B12, vitamin B6, and vitamin folate. These vitamins are important to the brain functions process because it aids the brain in the production of neurotransmitters and supports good activity of brain cells. Eggs also contain choline, a substance that amplifies memory and cognitive ability. The neurotransmitter used to trap the memory and learning is acetylcholine which is a derivative of choline. Good consumption of eggs are acknowledged to act as brain stimulator and to keep the minds alert.
Leafy Green Vegetables A Bountiful Source of Folate
There are leafy types of greens that include spinach, swiss chard and kale which are also great sources of very important B vitamin that enhances brain power – folate. During the production of the neurotransmitters important in proficient communication among the brain cells, folate is indispensable. It helps to have sound blood flow to the brain that enhances thinking capacity and memory. Besides greens leafy vegetables, antioxidants found in folate are able to make the brain resistant to oxidative stress, and deteriorative cognitive decline. Consuming a broad spectrum of leafy greens could also be of significance to the fitness of your brain.
Avocados: Good Fats to improve Cognitive Health
Avocadoes consist of monounsaturated fats which are healthy and preserve the health of the membranes of brain cells and improve neuronal communication. The fats also healthy because they maintain blood that flows to the brain supplying the brain with a flow of blood including oxygen and nutrients that keeps the brain functional hence it is able to do its job in an optimal way. Avocadoes also are rich components of vitamin E and K that is effective in protecting the brain cells against oxidative damage. Avocado intake is capable of maintaining cognitive performance and enhancing the memory throughout the life cycle.
Citrus Fruits: Vitamin C and Brain- boosting.
Citrus fruits like orange, grapefruit and lemons have large vitamin C contents that are very important nutrients to the brain. Vitamin C is a critical antioxidant, which facilitates the psyche defense against a free radical type of oxidative frees. It also plays an important role in manufacturing neurotransmitters such as dopamine and serotonin that coordinate mood and thinking. Regular consumption of citrus fruits will boost memory, improve concentration and deter aging deterioration of the cognitive processes.
Whole Grains: Bread Group: Never ending brain food
Complex carbohydrates like oats and quinoa also more complex carbohydrates are glucose food which is provided to the brain regularly. Brain mostly depends on glucose as a source of energy and consuming whole grains regularly provides energy to the brain throughout the day. B vitamins also present in whole grains are thiamine and niacin that help the brain in production of neurotransmitters. Topped off complete with the whole grains and you will discover more center, attention, and brain power.
Tomatoes: Lycopene, A Safe-guard to the Brain
A potent antioxidant that prevents development of oxidative stress in brain cells is a substance called lycopene that is present in tomatoes. Lycopene has also been ascertained to reduce the chances of mental deterioration as it cancels the toxic free radicals in the brain which destroy brain cells. Tomato also fortifies the brain since vitamin C contained in it boosts the neurotransmitters and the power of the mind. Eating the tomatoes in your daily diet will not only shield the brain against afflictions linked to both age related disorders but will also improve the entire ability to think.
Brain Food Using Protein, Beans and Legumes
Ideally, Beans and legumes can provide plant-based protein, high fiber and essential vitamins and minerals such as, lentils, chickpeas and black beans. Protein is also important in the manufacturing of neurotransmitters which without the brain cells cannot communicate. Beans and legumes contain a sizable quantity of folate which helps in memory and cognitive functions. Fiber found in beans has been demonstrated to maintain control of blood sugar levels and ensure that the brain receives uninterrupted flow of energy to increase focus and concentration.
Water: Ideal Water In The Brain
Water is a necessity in the maintenance of memory and functioning of the brain. Due to the impairment that may result to due to dehydration, an individual will develop poor concentration, memory loss as well as cognitive impairment. Water is also used in transporting nutrients to the brain and removing the waste products keeping brain cells working on an efficient level of water supply, transporting them with the oxygen and nutrients they cannot afford to move to do their work. Drinking extra amounts of water throughout the day can be magic on your mental functions like mental sobriety, concentration, and memorizing. Herbal tea is composed of water-add infused vegetables and fruits to better promote hydration and contribute to brain health.
Conclusion
Among the vital things needed in memory improvement is the intake of brain-boosting foods. A large variety of nutritionally rich foods, e.g. fatty fish, blueberries, nuts, seeds and leafy greens will introduce the most important substances on vitamins, minerals and antioxidants that the brain needs to perform and work. Strength of long-term brain health can be maintained, memory can be boosted, and the risk of suffering brain decline can be augmented by adding the discussed foods to your diet as a staple. Trained diet, regular mental and physical exercises will maintain your brain healthy and in order even several decades ahead.