Brains are powerful organic machines that process a lot of information in a short period of time. The brain is responsible for every thought, movement and sensation and does all the processes at an amazing speed. It stores a boatload of information and can provide memory from many years ago. Below are 30 best foods for brain and memory improvement.
1. Coconut Oil:
Coconut oil has medium triglycerides which are good energy sources for the body and thus the available glucose is left for the brain functions. It also plays a major part in regulating cholesterol, blood sugar and blood pressure which are great for the heart; and whatever is good for the heart is great news for the brain.
2. Legumes and beans:
All legumes have complex carbohydrates which when mixed with fiber offer a slow source of glucose thus providing ample supplies to the brain. They have folate which is essential for proper brain functions.
These berries provide essential antioxidants that protect the brain from many disorders and oxidative damages.
This food has vitamin C, B, calcium, fiber, iron and beta-carotene, which are useful in the fight against free radicals and heavy metal removal from the brain.
seeds from chia are rich in omega 3 fatty acids which help in controlling blood glucose and enhancing the brain performance and memory capacity.
6. Dark Chocolate:
Chocolate contains flavonols which improve cognitive function and memory through improvement of the functions of blood vessels.
The complex carbs in quinoa are great glucose sources for the brain and they also have iron which is responsible for good moods and proper blood vessel functions.
8. Red cabbage:
It is full of polyphenos, compounds which are antioxidants and help in keeping free radicals at bay thus protecting the brain from damage.
The scent of rosemary alone can improve the cognitive function and memory. This is in addition to fighting aging skin, boosting energy levels and preventing cancer.
Spinach has been found to protect the brain by preventing or slowing dementia. The nutrients in the leaves protect DNA from damage and cancer cell growth.
11. Sunflower Seeds:
Sunflower seeds contain a rich protein mix, B vitamins and omega fatty acids, all essential nutrients for the body. The seeds also have tryptophan which is converted by the brain to serotonin used in mood boosting and fighting depressions
The antioxidant contained in tomatoes referred to as lycopene can help in combating mood problems and dementia.
Eating walnuts everyday can result in an improved memory by up to 19 percent. Walnuts contain polyphenols, which are compounds believed to improve communication between neurons and result in a healthy brain.
They are believed to contain high levels of vitamin C which is an important ingredient in boosting the mental agility of an individual.
15. Pumpkin seeds:
Eating handful of pumpkin seeds everyday is vital in providing the required amounts of zinc which is an essential compound that enhances thinking skills and improves memory.
The turmeric in curry contains antioxidant curcumin, a compounds that can greatly assist in the in habitation of beta amyloids in the brain of Alzheimer’s patients. The compound can also boost the production of new brain cells and consequently improve memory.
They contain luteolin, a plant compound believed to lower age-related memory loss as well as prevent inflammation which can cause neurodegeneration.
A single serving of crab can provide boatloads of nutrients that have massive benefits to the brain. The phenylalanine in the crab helps in making neurotransmitter dopine, which is brain stimulating. It is also packed with Vitamin B12 which is a brain-boosting compound.
19. Garbanzo Beans:
These are the best magnesium sources providing it for purposes of speeding transmission of messages in the brain and relaxing blood vessels for improved blood flow into the brain.
20. Red meat:
Red meat from grass-fed beef healthy and a good vitamin B12 source. This vitamin facilitates the proper function of the brain and improves cognitive function.
Fishes such as tuna, mackerel, and salmon are rich in omega 3fatty acids which are important for the proper functioning of neurons and improve memory.
Recent studies have shown that the consumption of between 20 and 30 milligrams (less than a cup of coffee) of caffeine can go a long way in giving the brain a boost.
Though small, flaxseeds are packed with great benefits. They have enough fiber and proteins that are required by the body to give the brain a boost and enhance its functions.
They are high in vitamin B12 which is crucial in insulating brain cells and protecting them during advanced ages.
25. Greek Yogurt:
It is loaded with calcium which the body can use to prevent anxiety, slow thinking and irritability. Calcium can also be used in improving different functions of the brain.
They are packed with folate which is important in fighting depression and keeping the brain at optimum operational levels.
Whether in tea or in a piece of chewing gum, peppermint has been highly associated with increased brain alertness and improved memory as it acts and a stimulant.
Since the body cannot make vitamin C which when in low supply can lead to the burn out of retina cells found in the brain, the best food to provide the vitamin is an orange.
The vegetable is a good source of choline which is converted to citicoline in the brain for purposes of boosting efficacy and metal energy.
30. Whole grains:
Whole grains contain complex carbohydrates, omega 3 fatty acids and fiber which protect the heart and promote proper functioning of the brain. The B vitamins present in whole grains also improve the blood flow to the brain and assist in balancing moods. The grains are better when soaked, fermented and sprouted, and can be grown as microgreens to unleash all nutritional benefits provided by organic foods.
Avocados contain mono-unsaturated fats, omega 6 and omega 3 which enhance blood flow into the brain and aid in the better absorption of antioxidants. They also have vitamin K, potassium and vitamin E which prevent radical damage and reduce stroke risks.