Posted by 8 Foods That Keep Your Brain Healthy
Have you been searching foods for memory improvement? If so, that’s why you found this article. We must feed our brains the right foods to enhance our memories. Here are eight of them for you. Enjoy!
Foods For Memory Improvement Introduction
As we age, our brains naturally slow down and lose some of their cognitive abilities. This happens to most of us, but it’s not inevitable! With the right diet, you can make your brain healthier and improve its function. Here are eight foods that keep your brain healthy.
While your brain makes up only about 2% of your body weight, it consumes about 20% of your calories, and that percentage increases as you age. While you’re eating healthy foods like fruits and vegetables, whole grains, and fish (all of which are good for your brain), there are some foods that are particularly effective at keeping your brain sharp and healthy. Here are 8 foods that will keep your brain functioning well as you age.
1) Blueberries
Although people may not associate it with brain health, blueberries are one of the foods that provide protection against age related memory loss. Rich in Phytochemicals and nutrients called Anthocyanins, blueberries help reduce neuronal damage. Regular consumption of these antioxidant packed berries helps improve long term memory in older adults.
Blueberries also help protect against Alzheimer’s disease, relieve symptoms of Parkinson’s disease and slow cognitive decline associated with normal aging. Add them to your cereal for breakfast or enjoy them on their own as a snack before heading out for an afternoon walk.
2) Eggs
Eggs are a great source of Choline, which is essential for brain health. Choline can also be found in avocados, soybeans, dairy products and asparagus. Once you reach adulthood, your body may produce less of it on its own, so getting enough through food or supplements is essential. Eggs are also packed with vitamin D, another nutrient linked to brain health.
In fact, a study published in the journal Neurology in 2013 found that people with low levels of vitamin D were more likely to develop memory problems later on than those who had adequate levels at baseline. Milk: If there’s one food most scientists would agree provides brain benefits regardless of age, it’s milk, particularly low-fat varieties like 2 percent and 1 percent milk and skim milk.
3) Spinach
Your memory can be affected by your diet, so it’s important to eat foods that help maintain brain health. Spinach is an excellent source of Vitamin K and folate, both of which are important for reducing inflammation in your brain.
Additionally, spinach is a good source of lutein and zeaxanthin, carotenoids that help protect against cognitive decline. Another benefit? Researchers say spinach may have mild antidepressant effects. Other great sources of folate include broccoli, Brussels sprouts, asparagus and avocados.
4) Soybeans
Soybeans are considered a superfood and they’re rich in both protein and unsaturated fat. In order to stay sharp, it’s crucial that your brain maintains a proper balance of omega-3 fatty acids (found in foods like salmon) and omega-6 fatty acids (found in vegetable oils). Eating soybeans may actually help balance these important fatty acids for better brain health. Soy is also rich in antioxidants that can protect your brain from free radical damage, keeping your memory intact well into old age.
5) Yogurt
Yogurt, or nature’s perfect food, contains probiotics that stimulate good bacteria in your gut and also help keep your brain sharp. Dairy products like yogurt are a great source of calcium too, which may be particularly important if you take certain types of medication for ADHD.
Yogurt can be enjoyed as is or mixed with other ingredients (fruit, nuts) for added flavor and health benefits. Try not to go overboard with flavored yogurts or other packaged sweets; remember that treats should make up no more than 15 percent of your daily diet!
The protein found in yogurt helps prevent blood sugar from crashing during hunger pangs and will ensure you stay energized longer into the day. Enjoy yogurt at any time throughout the day as a snack, treat or breakfast!
6) Walnuts
There’s no shortage of ways to improve brain health, but eating a handful of walnuts could be one of the best. These little guys are packed with antioxidants and healthy fats that can protect your brain cells against degeneration and aging.
A study in Nutritional Neuroscience found that subjects who regularly ate walnuts performed better on memory tests than those who didn’t, with researchers concluding that regular consumption has a positive effect on cognition, including memory. And it might even help with weight loss: research published in The Journal of Nutrition showed that participants who consumed an ounce of walnuts for three weeks had reduced levels of hunger and greater feelings of fullness, helping them lose weight without having to feel hungry.
7) Salmon
Salmon is one of those foods that seems to have limitless benefits. Whether you’re looking for a food that’s high in protein, omega-3 fatty acids, or something to give your memory a boost, salmon has it all. Research has suggested that Omega-3 fatty acids (such as those found in salmon) are able to pass through cell membranes more easily than other fats, allowing them to play an active role in various bodily functions, including cognitive functioning.
In fact, higher intakes of fatty fish were associated with better scores on tests of global cognition and mental status among elderly Japanese men. This is believed to be due at least in part to improvements in blood flow and blood vessel structure.
8) Coconut Oil
Coconut oil contains lauric acid, which may improve memory retention. In one study conducted by Brazilian researchers, rats who were fed a diet high in lauric acid displayed significant improvements in their ability to remember new information. Another study published in Molecular Neurodegeneration found that mice fed coconut oil performed better on memory tasks than those given a standard diet.
Coconut oil’s positive effects on cognitive function may be due to its antibacterial and antiviral properties as well as its ability to protect against oxidative stress, according to a review published in Trends in Food Science & Technology.
Foods for Memory Improvement Conclusion
It’s now been over 30 years since researchers first discovered that certain kinds of food and diets can affect your brain health. At the time, it seemed like a miracle finding: The right diet could slow memory loss, stop depression and even improve mood? These results were deemed so significant that they earned a Nobel Prize in Medicine in 2013.
Since then, countless additional studies have shown similar associations between diet and mental health. And while some research has proven inconclusive, a growing body of evidence shows clear links between food and improving memory as you age. I hope you now know the foods for memory improvement.
