What do You need To Eat for a Better Memory?
Food plays a significant role in keeping the brain healthy. The central idea is to eat good food which is healthy for lifelong.
Many foods can help keep your brain healthy. Keep a check on the fruits and vegetables being consumed. Always have food rich in antioxidants which protects your brain from damage. The food must also be rich in nutrients that support memory and brain development.
Strategically include the food in the diet to boost alertness, memory, and mood. Always remember that some food might have a negative impact on brain health. Try to steer clear of foods.
We list some of the best food that will give a boost to your brain.
Fish
Fatty fish tops the list, and it includes the likes of salmon, trout, albacore tuna, herring, and sardines. All of them are rich sources of Omega-3 fatty acids. One must note that 60 percent of the brain is composed of fat, and half comprises omega-3 fatty acids.
There are many benefits of Omega-3s for the brain. It slows down age-related mental decline and keeps a check on Alzheimer’s disease.
If an individual does not get sufficient omega-3, it might lead to specific impairments and depression-like syndrome. Eating fish has a lot of positive benefits. Some experts even predict that those who eat fish regularly have more grey matter in their brains.
The grey matter is responsible for emotion and controlled decision-making. In short, the building block of the brain is omega-3 fatty acids, and it even plays a major role in. sharpening the brain and improving mood. It also supports the brain from cognitive decline.
Coffee
The two main components of coffee are caffeine and antioxidants, which is responsible for supporting brain health. Caffeine has a lot of positive effects on the brain and leads to increased alertness.
It blocks adenosine, which is a chemical messenger that is responsible for sleep. So it keeps the brain alert.
Caffeine brings about a feel-good and helps in sharpening concentration. However, one must not forget that drinking coffee over the long term might be linked to a reduced risk of neurological diseases. It can be Parkinson’s and Alzheimer’s. Coffee keeps one in check.
Blueberries
There are numerous health benefits of blueberries that are suitable for the brain. They deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act well against oxidative stress and inflammation—the conditions contributing to brain aging and neurodegenerative diseases.
The antioxidants in blueberries accumulate in the brain and help improve communication between brain cells.
Blueberries help improve memory along with cognitive processes in children and older adults. One can have it by sprinkling it over breakfast cereal or adding them to a smoothie.
Turmeric
The deep-yellow Indian spice is a critical ingredient in curry and has many benefits for the brain. The active ingredient in turmeric is curcumin which can cross the blood-brain barrier and directly enter the brain and benefit the cells. It has an anti-inflammatory compound that can be linked to the following brain benefits:
Improved memory
Curcumin present in it helps in improving memory in people with Alzheimer’s. It also helps in clearing amyloid plaques.
Eases depression
Curcumin is known to boost serotonin and dopamine. It improves mood and keeps a check on symptoms related to depression and anxiety.
Helps in brain cell growth
Curcumin stimulates brain-derived neurotrophic factor, a growth hormone helping in brain cell growth.
Adding turmeric to food is always beneficial.
Broccoli
Brocolli includes potent plant compounds and antioxidants. It has vitamin K, which is a must for forming sphingolipids, a type of fat densely packed into brain cells.
A higher vitamin K intake might lead to better memory and cognitive status. Broccoli also has a number of compounds providing anti-inflammatory and antioxidant effects.
Pumpkin seeds
It has powerful antioxidants which protect the body and brain from free-radical damage. In addition, it is a good source of magnesium, iron, zinc, and copper, essential for brain health.
Zinc is essential for nerve signaling and can be linked with several neurological conditions. Magnesium is the critical component for learning and memory, and low magnesium levels can lead to neurological diseases like migraine, depression, and epilepsy.
Copper controls nerve signals, and iron deficiency might lead to impaired brain functions.
Dark chocolate
They are packed with brain-boosting compounds containing flavonoids, caffeine, and antioxidants. Dark chocolate contains 70% or greater cocoa content. These benefits are not seen with regular milk chocolate, which has10–50% cocoa.
Flavonoids are a group of antioxidant plant compounds.
The flavonoids in chocolate gather in the areas of the brain that is responsible for learning and memory. The compounds may enhance memory and help in slowing down age-related mental decline. Chocolate is a mood booster too.
Nuts
Nuts can improve heart-health markers, and having them regularly can lower the risk of cognitive decline. As per a 2014 study, women who ate nuts regularly over several years had sharper memory compared to those who did not.
Nuts are full of many nutrients and healthy fats, antioxidants, and vitamin E, which cells against free-radical damage, which slows mental decline. Walnuts are much better.
Oranges
They are a rich source of vitamin C, and it prevents mental decline. Having higher levels of vitamin C in the blood leads to improved tasks which involve focus, memory, attention, and also decision speed.
Oranges are a powerful source of antioxidants. It fights off the free radicals, which damage the brain cells. It also supports brain health while aging and protects against major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease.
Foods like bell peppers, guava, kiwi, tomatoes, and strawberries are rich sources of vitamin C.
Eggs
Eggs are a rich source of nutrients like vitamins B6 and B12, folate, and choline. Choline is essential that the body uses in the creation of acetylcholine which is a neurotransmitter. It helps in regulating mood and memory.
Higher intake of choline is linked to better memory and mental function. Egg yolks are among the most concentrated sources. Those deficient in two types of B vitamins — folate and B12 — might feel depressed.
Vitamin B12 has a role in synthesizing brain chemicals and regulating sugar levels in the brain. Eggs promote brain function and development.
Green tea
Green tea also boosts brain function and improves alertness, performance, memory, and focus.
L-theanine is known to increase the frequency of alpha waves in the brain. It also counteracts the stimulating effects of caffeine. Green tea is rich in polyphenols and antioxidants, which protect the brain from mental decline.
Food and nutrition are being taught in school. Certain aspects and properties of food are taught at the high school level. Students might require some Science Coursework Help to get accustomed to them.
An academic institute helps the student to develop all-around knowledge of the subject. These days, many tools and experts provide assignment help. It allows them to perform well and get better grades.
Author bio:
Samantha Mathew is a marketing consultant with more than a decade of experience in education development. She offers science coursework help online to students.
She is an expert in offering innovative digital solutions. Samantha is involved in helping students overcome education obstacles and comes up with new solutions. She is associated with a music company as well. In his free time, she likes to sing and go hiking.