Top 10 best foods to boost your brain and memory.
Your brain is deals with big problem
As the center of your body, it is responsible for creating, moving, feeling, and meditating your heartbeat and lungs.
So it's a good idea to get your brain working properly.
The foods you eat can help keep your brain healthy and improve certain types of brain functions such as memory and attention.
This article lists 10 foods that improve your brain.
1.fatty fish.
When people talk about brain foods, fatty fish is often at the top of the list.
This type of fish includes salmon, trout, and sardines. These are all sources of rich omega-3 fatty acids.
About 60% of the fat in the brain is fat, then half of the fat is omega-3.
The brain uses omega-3s to build brain and nerve cells, and these fats are important for learning and remembering.
Omega 3-C has some additional benefits for the brain.
On the one hand, it helps to prevent age-related dementia and prevent Alzheimer's disease.
In contrast, inability to obtain adequate omega 3s is associated with academic disability and depression.
Generally, eating fish looks good for your health.
One study found that roasted fish and those who ate them had more gray matter in the brain. Gray matter contains nerve cells that control decision-making, memory and mood.
In general, fatty fish is great for mental health.
2.coffee.
If coffee is your morning highlight, you will be glad to hear that it is good for you.
Caffeine and antioxidants, the two most important components of coffee, help the brain.
Caffeine in coffee has many positive effects on the brain, including.
Increased alertness: Caffeine keeps your brain alert by blocking adenosine ,a chemical messenger that causes drowsiness.
Improved state of mind: Caffeine can also improve some of the "feel good" neurotransmitters such as serotonin.
Concentration Shifting: One study found that if participants drank a large cup of coffee in the morning or a small amount throughout the day, they were more effective for tasks requiring concentration.
Long-term coffee drinking also reduces the risk of nervous system disorders such as Parkinson's disease and Alzheimer's disease.
This can be attributed, at least in part, to the high concentration of antioxidants in coffee.
3. Blueberries.
Blueberries offer many health benefits, including those specific to your brain.
Blueberries and other dark fruits produce anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
Antioxidants act on conditions that may contribute to oxidative stress and inflammation, brain aging and neurodegenerative diseases.
It is known that some of the antioxidants contained in blueberries accumulate in the brain and help improve communication between brain cells.
Animal studies have shown that blueberries can improve memory and even delay short-term memory loss.
Sprinkle it on your breakfast cereal or add it to your smoothie.
4.turmeric.
Turmeric has recently created many themes.
This dark yellow spice is a key ingredient in curry powder and has many benefits for the brain.
Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier. That is, they can enter the brain directly and benefit cells there.
It is a powerful antioxidant and anti-inflammatory compound and is associated with the following brain benefits:
Memory benefits: Curcumin helps improve memory in people with Alzheimer's disease. It also helps to remove the amyloid plaques that characterize this disease.
Relieve depression: improve serotonin and dopamine to improve mood. One study found that curcumin improved depression symptoms as much as antidepressants in 6 weeks.
Helping the growth of new brain cells: Curcumin enhances the brain-derived neurotrophic factor, a type of growth hormone that helps the growth of brain cells. It may help delay mental decline with age, but more research is needed.
To enjoy the benefits of curcumin, cook with curry powder and add turmeric to your potato dish to brown or make turmeric tea.
5.broccoli.
Broccoli contains powerful botanical compounds such as antioxidants.
It is also very rich in Vitamin K, providing more than 100% of the recommended daily intake (RDI) for a cup (91 grams) serving.
This fat-soluble vitamin is essential for the formation of sphingolipid, a type of fat that is tightly packed in brain cells.
Several studies of older people have linked increased vitamin K intake with improved memory.
In addition to vitamin K, broccoli contains a number of compounds that have anti-inflammatory and anti-oxidant properties that help protect the brain from damage.
6.pumkin seeds.
Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage.
It is also an excellent source of magnesium, iron, zinc and copper .
Each of these nutrients is important for brain health.
Zinc: This element is essential for neural signals. Zinc deficiency is associated with many neurological conditions such as Alzheimer's disease, depression and Parkinson's disease.
Magnesium: Magnesium is essential for learning and memory. Low magnesium levels lead to many neurological disorders such as migraine, depression and epilepsy.
Copper: the brain uses copper to control nerve signals. Copper instability also increases the risk of neurodegenerative diseases such as Alzheimer's disease.
Iron deficiency is often characterized by brain fog and brain dysfunction.
Research focuses mainly on these micronutrients, not the pumpkin seeds themselves. Pumpkin seeds are rich in these micronutrients, so you can utilize them by adding pumpkin seeds to your diet.
7.nuts.
Studies show that eating nuts improves markers of heart health and that a healthy heart is associated with a healthy brain.
A 2014 review showed that nuts could improve cognition and even prevent neurodegenerative disorders.
Another large study found that women who ate nuts regularly for several years had a sharper memory than women who did not eat nuts.
Various nutrients found in nuts, such as healthy fats, antioxidants, and vitamin E, may explain the health benefits of the brain.
Vitamin E protects cell membranes from free radical damage and reduces mental decline.
All nuts are good for your brain, but walnuts also provide omega-3 fatty acids, so edges may be added.
8.dark chocolate.
Dark chocolate and cocoa powder contain some brain-activating compounds, such as flavonoids, caffeine, and antioxidants.
Flavonoids are a group of antioxidant plant compounds.
Chocolate flavonoids accumulate in areas of the brain that handle learning and memory. The researchers say these compounds can help strengthen memory and slow age-related mental decline.
In fact, many studies support this.
In a study involving more than 900 people, those who ate chocolate performed more frequently on some mental tasks, including memory than those who ate rarely.
Studies show that chocolate is also a legitimate mood booster.
One study found that participants who ate chocolate had higher positive emotion compared to those who ate chocolate .
However, it is still unclear if it depends on the ingredients of the chocolate or simply because its delicious flavor makes people happy .
9.eggs.
Eggs are an excellent source of various nutrients related to brain health, such as vitamins B6 and B12, folic acid and choline .
Choline is an important micronutrient that the body uses to make acetylcholine. It is a neurotransmitter that regulates mood and memory .
Two studies show that increased choline intake improves memory and mental function.
However, many people do not get enough choline in their diet.
Eating an egg is an easy way to get choline, because egg yolk is one of the most concentrated sources of this nutrient.
Adequate choline intakes are 425 mg per day for most women and 550 mg per day for men, with 112 mg in one yolk.
Additionally, B vitamins play several roles in brain health.
First, it can help slow the progression of mental decline in the elderly .
Additionally, a deficiency of two B vitamins, folic acid and B12, is associated with depression.
Folic acid deficiency is common in older people with dementia, and studies have shown that folate supplements help minimize age-related mental decline.
B12 is also involved in the synthesis of brain chemicals and the regulation of sugar levels in the brain.
It is worth noting that there are few direct studies on the relationship between eating eggs and brain health. However, there are studies supporting the brain-enhancing benefits of the nutrients found in eggs.
10. Oranges.
Eating medium oranges will give you all the vitamin C you need in one day .
Doing so is important for brain health, as vitamin C is an important element in preventing mental decline.
According to a 2014 review article eating plenty of foods rich in vitamin C can help prevent age-related mental decline and Alzheimer's disease.
Vitamin C is a powerful antioxidant that helps fight free radicals that can damage brain cells. In addition, Vitamin C supports aging brain health.
Large amounts of vitamin C can also be obtained from bell peppers, guava, kiwi, tomatoes and strawberries .
Thanks for these information
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