Food

12 Best brain foods to boost your memory

The brain is the control center of your body.  The types of food you eat play a vital role to keep your brain healthy. Some of the brain foods help to boost focus and memory. They are rich in vitamins, antioxidants, and minerals which provide energy and aid in protecting against brain diseases.  In this article, we are going to reveal the list of foods that can improve your memory and increase your brain power.

1. Blueberries

blueberries brain foods

Blueberries are rich in vitamin K, C, fiber, and antioxidants. Some of the antioxidants improve communication between brain cells. One study has shown that blueberries help to improve memory and delay short-term memory loss.

You can have blueberries with your breakfast cereal or add them to a smoothie. Blueberries protect our brains from degeneration and stress. They can improve your cognitive function that will result in improved concentration.

2. Broccoli

broccoli brain foods

Broccoli is packed with choline and vitamin K. Both are essential to maintain sharp memory. It is well-known as a powerful cancer fighter. One cup of broccoli provides 150% of your recommended daily intake.

The broccoli contains a number of compounds that give anti-flammatory and antioxidant effects. It helps to protect the brain against damage. Instead of tasteless broccoli – you can prepare creamy broccoli soup and broccoli pesto dip. Broccoli is one of the best brain foods.

3. Nuts

nuts brain foods

Nuts can improve cognition and prevent neurodegenerative diseases. One study found that people who ate nuts regularly – had a sharper memory, compared to who didn’t eat nuts.  Nuts contain brain-boosting nutrients, vitamin E, and healthy fats.

Vitamin E helps to prevent cognitive decline. Nuts can help ward off Alzheimer’s.  Cashews and sunflower seeds contain amino acid which reduces your stress and boost serotonin levels. In nuts, walnuts are the powerhouse of vitamins and minerals. Nuts can make wonders for your psychological health.

4. Eggs

eggs brain foods

Choline is linked with better memory and mental function. Eggs contain choline, vitamins B6 and B12. Egg yolks are good for brain health. They contain bethane chemical which produces hormones related to happiness.

To give you clarity, eggs have no effects on the cholesterol levels of healthy adults. Eggs are an inexpensive source of protein. You can have baked eggs and spinach or breakfast salmon egg bake. Women should take 425 mg choline per day and men should take 550 mg choline per day. Single egg yolk contains 112 mg choline. Eggs provide many brain-boosting benefits so start including in your diet.

5. Green tea

green tea brain foods

Green tea contains caffeine which boosts brain function. It helps you to improve memory. Black tea and green tea prevent the breakdown of acetylcholine. It is a key chemical involved in memory and lacking in Alzheimer’s patients.

The green tea contains L-theanine. L-theanine increases the frequency of alpha waves in the brain. It helps you to relax and you will not feel tired. Green tea is rich in polyphenols and antioxidants. They protect the brain from mental decline and reduce the risk of Parkinson’s and Alzheimer’s.

6. Celery

celery brain foods

Celery contains polysaccharides. They are known to improve memory issue in children and adults. It acts as natural anti-inflammatories.

The celery contains luteolin. It fights the aging process in all our cells. Throw a bunch of celery in into your soup. You can chop celery into your tuna salad. Celery helps to relieve stress and calms your mind. Because of its high water content, it aids in weight loss and fills you up quickly.

7. Tomatoes

tomatoes brain foods

Lycopene is a powerful antioxidant to protect your brain from the hazardous free radicals. Tomatoes are a great source for lycopene. It helps to improve weak memory. They are very useful for dementia patients and Alzheimer’s patients.

The lycopene plays a vital role in regulating cell growth. Tomatoes are low in fat and high in fiber. Tomato is one of the best brain-boosting foods in the world. Cooked or raw both tomatoes are good for your brain health. You can add it in salads, sandwiches or as garnishes to the main meal.

8. Turmericturmeric brain foods

Proper blood flow determines your psychological health. Turmeric has the potential to allow blood flow to your brain. It contains a chemical called curcumin. This chemical is a powerful anti-flammatory agent. It helps to keep your immune system healthy.

Turmeric helps to improve your memory issue effectively. The curcumin in turmeric boosts serotonin and dopamine which improve the mood. Curcumin boosts neurotrophic factors. It is a growth hormone that helps brain cells grow. You can add turmeric to potato dishes or make turmeric tea.

9. Pumpkin seeds

pumpkin seeds brain foods

Pumpkin seeds are an excellent source of zinc, iron, and copper. Zinc is crucial for nerve signaling. Magnesium is essential for learning and memory. Our brain uses copper to control nerve signals. The pumpkin seeds contain all the micronutrients that are important for brain function.

The pumpkin seeds offer valuable mineral to enhance memory and thinking skills. The high level of Omega 3 fatty acids in pumpkin seeds – benefit to healthy brain development.

10. Whole grains

whole grain brain foods

For proper functioning, your brain needs glucose. You should start your day with the foods containing glucose. This way you will be energized throughout the day. Whole grains releases glucose into the bloodstream.

It helps you to keep your mind alert. You can try oatmeal, cereals, pasta, and granary bread. The brain cannot work without energy. Whole grains help to improve focus and concentration.

11. Dark chocolate

dark chocolate brain foods

Dark chocolates contain flavonoids, caffeine, and antioxidants. These are all brain-boosting compounds. They help to enhance memory and slow down the age-related mental decline. According to one research, chocolates are a mood booster.

The flavonoids in chocolate help to protect the brain. The darker the chocolate, the more health benefits. You can try dark chocolate almond butter cookies and chocolate-covered berries. Dark chocolates have antioxidant and anti-inflammatory properties.

12. Coconut oil

coconut oil brain foods

Coconut oil is effective to improve declining memory in older people. It works as a natural anti-flammatory, suppressing cells responsible for inflammation. It is rich in medium-chain triglycerides (MCT). The MCT in coconut oil breaks down into ketones.

When your brain runs out of glucose, your body starts to convert stored fats into ketones. It is like having a little backup generator for your brain. Coconut oil offers ketones which work as a fuel for the brain.

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