Do you want to enhance your memory? You may be well aware that memory capacity decreases with age, but this shouldn’t scare you. By incorporating the best brain food in your diet, you can keep your mind sharp as you age. You probably never thought of food as a way of achieving a healthy function of the brain, luckily for you we have put together this list of brain food. Scientists are increasingly exploring types of food that affect our function of a brain, primarily gray matter.
Stress is a name for everyday life. School duties, exams, love problems, raising the child, financial problems, daily stress at work, these are the challenges that almost every person is faced with. Stress affects our body in many ways. And one is by releasing of inflammatory cytokines. These chemicals opportune the immune system to oppose the pressure by dint of inflammation. In one hand inflammation helps protect the body from all sorts of diseases but on the contrary when this process is highly present, then it`s connected with autoimmune diseases like anxiety, high blood pressure, multiple sclerosis and more. Also, our brain is influenced by gastrointestinal hormones. These hormones are affecting our cognitive ability like understanding and processing new information; also they affect our attention span or ability to stay focused on a task.
With the help of food, we can try and keep our immune responses and inflammation under control. We can achieve this condition with a diet that is rich in antioxidants, healthy fats, and also we cannot forget vitamins and minerals which supply our bodies with energy which is crucial for carrying out our everyday activities.
By reviewing research results and advice from medical experts, we have singled out some of the best brain foods that will help you to feed your body and improve your memory.
1. Blueberries. We already mentioned antioxidants. Well, this little and delicious fruit is one of the highest antioxidant-rich foods. It is a natural brain food. Also, it is rich in vitamin C, vitamin K, and fiber. Blueberries are especially useful in preventing the brain against degeneration and stress, thanks to high levels of gallic acid. Recent research has found that blueberries can protect our brains from diseases such as Alzheimer’s disease or dementia. Also, Blueberries have been shown to improve learning capacity.
It is recommended to try and add one cup of blueberries to your daily diet. You can use it fresh, frozen, or freeze-dried. This routine can replace the habit of eating some snacks or sweets. You can also make Omega Blueberry Smoothie Recipe. For this, you will need;
one cup blueberries,
¼ cup coconut milk,
one tablespoon sprouted flax meal,
1 scoop of vanilla whey protein powder.
It`s easy, just add all ingredients to your blender and blend until you reach a smooth texture.
2. Avocados. Here is another brain food. It is almost healthy like blueberry. Avocado is rich in fats, but do not fret; it is healthy fat which can help you keep blood sugar levels stable. As we know hypertension is high risk for reduction in cognitive abilities, so you can try to lower your blood pressure with this kind of brain food. Avocados are rich in vitamin K and folate, and this is enabling you to improve cognitive function (memory and concentration). They are also rich in vitamin C and vitamin B. They are high in proteins and have low sugar content.
You should add ¼ to ? of this fruit as a contribution to your daily meal. Here we can see the simple breakfast with Avocado- Avocado, Hummus, and Egg Toast. Instead of butter toast, you can use hummus. Also for this meal, you will need some smashed avocados and eggs. You will need one egg per toast. Just let the egg spread over the toast. You can add some of the chopped tomatoes and red pepper or hot sauce if you like spicy food.
3. Salmon. For lovers of seafood, this information should be welcomed. Salmon is one of the most best brain foods. Overall, salmon is rich in omega-3 fatty acids which are almost crucial for healthy brain functioning. Researchers are sure that it will improve your memory and concentration. As the omega-3 acids are improving our ability to stay focused on the task, this effect should prevent or decrease the possibility of ADHD disease in children. Salmon is also good at preventing malignant cancer tumors.
Some nutritionists recommend a 4-ounce serving, two to three times a week. You can easily make Smoked Salmon Sushi Bowl which is delicious. For this meal you will need;
1 cup quinoa (any color),
2 tablespoons lime juice,
¼ cup sesame oil,
2 tablespoons brown rice vinegar,
3 tablespoons coconut aminos,
diced, ¼ red onion,
6 ounces of smoked wild caught Alaskan salmon,
pulled into pieces,
? avocado, cubed,
2 ounces goat chevre,
cubed, Sesame seeds (optional).
First you should cook quinoa, instructions you can find on the packaging. Then mix lime juice, sesame oil, brown rice vinegar, and coconut amino’s in a small bowl, and stir into cooked quinoa. Add 1/4 of quinoa mixture into a bowl. Top with cucumber, red onion, smoked salmon, avocado, and goat chevre.
There are lot’s of other natural brain food that are useful for improving your brain’s cognitive functions. Some of them are; beets, bone broth, broccoli, celery, coconut oil, beans, dark chocolate, egg yolks, pomegranate juice, extra virgin olive oil, green- leafy vegetables, rosemary, whole grains, nuts and seeds, freshly brewed tea and so on.
Stress, caffeine, sugar, tobacco, medications are just some of the issues that can increase your need for vitamins. There is evidence that vitamins can improve your brain’s cognitive functions and that way you can protect your brain from going into decline. Some say that these vitamins can even make you live longer and happier.
All in all, we can see that a healthy diet is essential, not just for the body itself but the brain as well. It can help people decrease the risk element for a lot of diseases, but it can also help you stay sharper, if you can incorporate some the items on this brain food list in your diet . It is good to take this into account and try and push as many brain foodstuff as you can in your daily routine.