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Do you know that your brain requires nutrients that are needed for its nutrition? A healthy brain is essential for our body to function properly, as well, to make smart decisions.
In line with that, diet plays a major role in having a healthy brain and great memory. To fuel your body and brain, here are the healthiest foods you need to include in your diet.
1. Oily fish
If you love to eat seafoods, you’re lucky to have two nutrients that can keep your mind sharp: Omega-3 fats and vitamin D. Studies have shown that people who ate fish such as salmon, tuna, and halibut at least 3 times a week can reduce the risk of Alzheimer’s disease by nearly 40%.
2. Green leafy vegetables
It’s not new to all of us that green leafy vegetables are rich in vitamins and minerals needed by the body. Loaded with vitamin K, greens such as spinach, kale, and collards have been found out to slow cognitive decline. According to a new study from Rush University Medical Center, eating 1 to 2 servings of leafy greens each day contribute ti cognitive ability of a person 11 years younger than those who do not consume any.
3. Olive oil
It’s great today that using olive oil is promoted in healthy cooking. This is because it’s an excellent source of polyphenols-powerful antioxidants that have can help prevent aging and disease-related memory problems. Extra virgin olive oil improves learning and memory, and other studies concluded that swapping saturated fats for mono- and polyunsaturated fats, such as olive oil, is linked with a lower risk for Alzheimer’s disease.
Berries are known to have antioxidants-anthocyanin-that are healthy for the brain. Studies have found that anthocyanins can cross the blood-brain barrier, protecting brain cells from oxidation and boosting communication between brain neurons.
Tomatoes are rich in lycopene, a powerful antioxidant. It helps protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s.
6. Sage are proven to be effective in improving memory and yet most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too
7. Pumpkin Seeds
Sounds new, right? Well, just a handful of pumpkin seeds a day is all you need to get the recommended daily amount of zinc, which is essential in enhancing memory and thinking skills.
8. A great source of vitamin K, which is known to enhance cognitive function and improve brainpower, broccoli is truly known as “superfoods”.
In olden times, it is believed that nuts are the real “brain foods”. In some points, it’s true! A study published in the American Journal of Epidemiology shows that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are rich in Vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.
Effective concentration and focus comes from the adequate and steady supply of energy which can be achieved in the form of glucose in our blood to the brain. Get this by consuming wholegrains with a low-GI, which can release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Brown cereals, wheatbran, granary bread and brown pasta are those ideal.
On Brain Power Supplements
Nowadays, the market is offering countless food supplements promising to offer healthy mind and body. If you are considering taking a supplement, it is advised to ask first a doctor or qualified healthcare expert. But make sure you try first the above mentioned foods for the brain.
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