5 Best Foods To Boost Your Memory And Brain

The brain is a part of the body and it requires nutrients to stay healthy and function well like other body parts. If we consume nutrient-rich foods that our brain requires it may help to improve specific mental tasks such as concentration and memory. Utopia Life Coach has come up with the 5 best foods to boost your memory and brain.

Fatty Fish:

Rich in omega 3 fatty acids that make them one of the healthiest foods. Omega fatty 3 acids not only boost mood but also help to build membranes around each cell in our body that including our brain cells too. It may help to improve the structure of brain cells called neurons. Examples of oily fish that contains omega 3 fatty acid are tuna, trout, salmon, sardines, mackerel, herring. You can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.

A 2017 study found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities. And the results suggest that eating foods rich in omega-3s may boost brain functioning.

Another study found that people who ate baked or broiled fish regularly had more gray matter in their brains. Gray matter contains most of the nerve cells that control decision-making, memory, and emotion.

Berries:

Berries are known as super-food for their health benefits. They contain flavonoid antioxidants and flavonoids are good for brain health. They help by reducing inflammation and oxidative stress. Berries rich in anti-oxidants includes blackberries, blueberries, blackcurrants, mulberries, and strawberries.

A 2014 review notes that the antioxidant compounds in berries have many positive effects on the brain. It includes improving communication between brain cells, increasing plasticity which helps brain cells form new connections, boost learning and memory. They may improve communication between brain cells.

Nuts:

You might have heard about parents asking kids to eat almonds or other nuts to improve their retention or concentration power. This is because they are rich in omega 3 fatty acids and antioxidants And hence are very good for your brain. Along with nuts, some seeds like sunflower and pumpkin seeds are also good for your brain.

A 2014 review showed that nuts can improve cognition and even help prevent neurodegenerative diseases.

A large study found that women who ate nuts regularly over the course of several years had a sharper memory, compared to those who did not eat nuts.

Coffee:

Coffee not only keeps you awake but also sharpens your concentration level. Coffee contains caffeine and antioxidants which are helpful for your brain. In context to memory, it is helpful as consumption of coffee can be linked to reducing the risk of cognitive decline, Parkinson’s disease, and Alzheimer’s disease.

A study found that when participants drank one large coffee in the morning or smaller amounts throughout the day, they were more effective at tasks that required concentration.

Note: However caffeine can be harmful to people with anxiety and it will even affect sleep so caffeine is not recommended for everyone.

Dark Chocolate:

Antioxidants are very important for your overall health including your brain health. Dark chocolate contains cocoa and cocoa contains flavonoids and antioxidants. Since our brain is highly susceptible to oxidative stress contributing to age relative brain disease and cognitive declines, anti-oxidants are very important for our brain.

According to a 2013 review, Cocoa flavonoids may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.

In one study including over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, than those who rarely ate it.

These are some of the best foods that you can add to your diet to improve your brain functioning. To know more about a healthy diet contact a diet coach or nutritionist.

Recommending:

Nutritionist & Diet Coach

1. Anita Sahu - Nutritionist & Diet Coach - Utopia Life Coach & DP's Cuisine Restaurant in Siliguri, West Bengal, India.