15 Brain Foods to Boost Focus and Memory
The relationship between diet and brain foods—from how to sharpen your mind and memory to starting Alzheimer’s prevention super early—has been getting lots of attention lately, and Rebecca Katz, MS, author of the new science-based recipe book The Healthy Mind Cookbook, is at the forefront of the movement.
- Blueberries improve brain power.
- Studies have shown blueberries help prevent and reverse age-related memory loss.
- its has high antioxidants.
- Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress.
- Sip some coffee gives triple benefit.
- Coffee has been shown to improve memory, reasoning and reaction time in older folks.
- Good news for lifetime coffee drinkers: Long term consumption’s been linked to a lower risk of developing Alzheimer’s disease.
It’s also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake.
Its high-fiber levels mean that you’ll feel full quickly, too.
- Whole Grains such as oatmeal, brown rice and whole-grain breads can reduce the risk for heath disease.
- We all know that every organ depends on blood flow in the body.
- If we keep the body blood flow normal, we will also support the brain, as simple as that.
Nuts and seeds
- Nuts and seeds are good source of vitamin E which corresponds with less cognitive decline as you get “gray”.
- This is vast group that has a lot of choice (you may find some of your favorite): almonds, Brazilian nuts, cashews, flax seeds, hazelnuts, hump seeds, peanuts, pecans, pie nuts, macadamia nuts, chestnuts, pine nuts, pistachios, pumpkin seeds, sunflower seeds, sesame seeds, walnuts.
- It’s better to eat them raw since they still have full constitution all the benefits because if they are roasted and exposed to heat, they may lose some nutrients.
- Although it’s not the end of the world if you eat them roasted, just try to inject more raw.
Wild salmon Fish
- Wild Salmonis a deep-water fish rich in omega-3 (essential fatty acids) which are essential for brain function.
- Omega-3 also contain anti-inflammatory substances.
- Other oily fish that provide the benefits of omega-3 are sardine and herring.
- It is essential to inject these sort of water creatures 2 up to 3 times a week.
- cabbage vegetables contain carotenoids and sulforaphane, both of which protect the brain.
- Studies have found that people who consume at least two servings of these every day.
- such as Swiss chard, broccoli, cauliflower, Brussels sprouts, kale, cabbage and bok choy, may significantly slow down the process of aging.
- Avocados are almost as good as blueberries in promoting brain health, although since they are high in calories, you don’t want to overdo them.
- The avocado contains monounsaturated fat, which contributes to healthy blood flow, and that makes for a healthy brain.
- Avocados also lower blood pressure, and since high blood pressure can impair cognitive abilities, lower blood pressure helps to keep the brain in top form.
- The fiber in avocados also reduces the risk of heart disease and bad cholesterol.
The protein and nutrients in eggs help kids concentrate, says Los Angeles-based chef Beth Saltz, RD.
- Full of folate and vitamins, spinach and kale are linked to lower odds of getting dementia later in life.
- Kale is a super food, packed with antioxidants and other things that help new brain cells grow.
- Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is chockfull of flavonols, which have antioxidant and anti-inflammatory properties.
- They can also help lower blood pressure and improve blood flow to both the brain and heart.
- But don’t go wild munching on Hershey’s Kisses just yet.
- Most of the chocolate you see on supermarket shelves is highly processed with few benefits.
- The rule of thumb is the darker the chocolate, the more health benefits.
- Mint is a good source of vitamin A, which can help boost learning skills and increase brain.
- plasticity, vitamin C, which is said to protect against cognitive decline, and for other, unexpected reasons.
- Pumpkin seeds, AKA pepitas, deliver generous helpings of iron in addition to a mineral trio of potassium, magnesium, and calcium, which Katz says has shown to delay cognitive decline.
- “For this reason, I call pumpkin seeds nature’s smallest antidepressant,” she says.
- “Some foods just look like they should be good for the mind,” Katz says. “Take cauliflower. Kind of like walnuts, it visually reminds you of the brain. And sure enough, cauliflower is a brain-boosting superstar.”
- It’s a great source of vitamin K, which is said to keep your mind sharp as you age and boost memory, as well as folate.