It’s no surprise that our diet has a major impact on basically every part of our body, so logically it makes sense to think that the food we eat can affect the structure and health of our brain. Did you know that eating specific foods can support both long-term and short-term brain function? There are even certain foods that will help boost your memory, concentration and focus! The human brain is an impressive organ that uses about 20 percent of our total calories, so it needs a good amount of nutrition to function well throughout the day. To stay healthy, the brain needs specific nutrition, like omega-3 fatty acids for example to help repair brain cells and antioxidants to reduce cellular stress and inflammation.
The brain is the control center of your body – it keeps your heart beating and allows you to think, feel and move around. This is why it’s important to take care of your brain so that it works well and keeps you healthy. Listed in this article you’ll find some of the best foods that will help boost your memory and keep your brain healthy!
A diet that includes oily fish like salmon, tuna, herring, sardines and mackerel is linked to great brain health. Not only is oily fish a great source of protein, but it is also rich in omega-3 fatty acids that are key for brain health – they can help lower the chances of dementia, stroke and slow down mental decline. Additionally, omega-3 fatty acids also play a vital role in enhancing memory as we age.
Blueberries truly are a superfood – they offer numerous health benefits, including some specifically for your brain. Blueberries offer anthocyanins, a powerful anti-inflammatory and antioxidant. These have been found to accumulate in the brain and help improve communication between brain cells. Studies have shown that blueberries help improve memory and can even delay short-term memory loss.
Dark chocolate has a significant amount of cacao, which has flavonoids – a type of antioxidant. Antioxidants are important for brain health because the brain is very highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases. Cacao flavonoids encourage neuron and blood vessel growth in the parts of the brain that contribute to learning and memory.
Turmeric has an active ingredient called curcumin that has been shown to cross the blood-brain barrier, which means it can directly enter the brain and offer benefits. Curcumin may help to improve memory in people with Alzheimer’s, ease depression, improve your mood and help new brain cells grow.
Nuts and seed also offer a significant amount of omega-3 fatty acids and antioxidants. Include snacks like sunflower seeds, almonds and hazelnuts into your diet – they have a high amount of Vitamin E, which can contribute to improved cognition and a reduced risk of Alzheimer’s disease.
If you are a coffee lover, then you will be happy to hear that it is actually really good for you. Two main components in coffee – caffeine and antioxidants – are great for your brain. Caffeine keeps your brain alert by blocking messages that make you feel sleepy, and will also boost some of your feel-good neurotransmitters, like serotonin. Fun fact, drinking coffee over a long period of time has been linked to a reduced risk of neurological diseases like Parkinson’s and Alzheimer’s. You can also find caffeine in chocolate, energy drinks, tea and some medications.
While breakfast can be comprised of different foods, studies have found that eating breakfast on its own can improve short-term memory and attention. Those who don’t skip breakfast will perform better and be more alert than those who do. Eat a balanced meal of high-fiber whole grains, dairy and fruit to fuel up for the day. Eggs, a common breakfast food, have also been proven to be an effective brain food because they are a good source of vitamin B6, vitamin B12 and folic acid, all of which can prevent brain shrinkage and delay cognitive decline.
In addition to dietary changes, some people opt to take certain supplements in order to meet their health and wellness goals, whether it’s to boost memory or weight loss results. Taking certain supplements is helpful if you have a deficiency in them – make sure to consult with your physician before incorporating any new vitamins or supplements into your routine.
Eating the foods listed above will not only boost your brain, but they also offer countless benefits for your body and overall health. To learn more about how to boost your health, confidence and to reach your wellness goals, please contact us.