Eating well is not only good for your physical health, but your mental health as well. Just like other organs in your body such as lungs, heart and muscles, your brain also needs nutrients. There are many foods which can improve memory and support healthy cognitive function. So if you want to keep your grey matter happy and healthy, given below are the ten best foods that you should start including in your diet.
1. Blueberries
These tasty fruits can reduce the effects of Alzheimer’s and other age related conditions. They can also protect your brain from oxidative stress. In addition, including blueberries in the diet can improve motor skills and learning capacity.
2. Seeds and Nuts
Whether it is flax seeds, sesame seeds, sunflower seeds, hazelnuts, cashews, almonds or walnuts, seeds and nuts provide Vitamin E which boosts memory and prevents cognitive decline as you age.
3. Wild Salmon
Fresh salmon contains high levels of Omega 3 fatty acids which are essential for the proper functioning of the brain. Wild salmon is available throughout the year and therefore easy to get. Other oily fish that can boost mental health are herring and sardines and it is recommended that these are consumed at least twice or three times a week.
4. Wholegrain
Your brain also needs energy to work. In order to focus and concentrate, you must supply your brain with adequate amounts of energy in the form of glucose which is transferred to the brain through blood. Wholegrains release glucose into the bloodstream slowly which helps keep you alert throughout the day.
5. Avocados
Avocados promote brain health because it contains monounsaturated fat which is responsible for maintaining healthy blood flow. Cognitive abilities decline as you age one of the major reasons for this is hypertension. Although avocados contain high levels of calories, they help lower blood pressure promoting brain health.
6. Tomatoes
Tomatoes contain a powerful antioxidant known as lycopene and according to a number of studies, lycopene helps fight against free radicals which are responsible for causing damage to cells and leading to diseases such as Alzheimer’s.
7. Beans
Beans are available throughout the year and they also offer a number of health benefits. They stabilize blood sugar levels and provide the brain the fuel it needs to function properly.
8. Cauliflower and Broccoli
Cauliflower and broccoli contain good amounts of choline which is a B vitamin believed to play a significant role in brain development. Choline intake can improve memory and learning and it can also boost cognitive function. Including these vegetables in the diet regularly can even prevent memory decline which results from aging.
9. Red Meat
Beef contains Vitamin B12 which is essential for healthy brain function. Studies have suggested that lack of Vitamin B12 can lead to brain shrinkage and lower scores on cognitive tests.
10. Crab
Crabs contain a type of amino acid that is responsible for making dopamine, thyroid hormone and brain stimulating adrenaline. Including crabs in your diet can prevent Parkinson’s disease. Crabs also contain Vitamin B12 which is known for boosting brain development.
