Eating well is beneficial for your physical health and mental health, as well. The brain requires nutrients just like your lungs, heart and muscles.
But which foods are can provide the most important nutrients, to boost your brain power, memory and health? Let’s find out.
Broccoli is a good source of vitamin K, known to help improve brainpower and enhance cognitive function.
2. Pumpkin Seeds
A handful of pumpkin seeds per day, is all you need to get the recommended daily amount of zinc. Zinc is important for enhancing thinking and memory skills.
Tomatoes are rich in lycopene, a powerful antioxidant that help protect against the free radical damage to cells. This damage occurs in the development of dementia, in particular Alzheimer’s.
4. Whole Grains
Whole grains like brown rice, oatmeal and whole-grain breads, can reduce the risk for heart disease. Every organ in the body is dependent on blood flow, therefore if promoting cardiovascular health also means you are promoting good flow to the organ system, including the brain.
Experts suggests 1 slice of bread two-three times day, 1/2 cup of whole-grain cereal or 2 tablespoons of wheat germ a day.
5. Dark Chocolate
Dark chocolate contains powerful antioxidant properties, and stimulants, which help enhance your concentration and focus. 1/2-1 ounce a day of dark chocolate, will provide all the benefits you need.
Nuts are a good source of vitamin E, which helps in the prevention of cognitive decline, most particularly in the elderly.
7. Oily fish
The most effective omega-3 fats or essential fatty acids occur naturally in oily fish. They are good for a healthy brain function.
Oily fish contains DHA and EPA in a ready-made form, which can easily be use by the body. Other sources of omega-3’s are herring and sardines. Experts recommend 4-ounce serving of oily fish, for at least 2-3 times a week.
Avocado is a rich source of the antioxidant vitamin E. It may be a fatty fruit, but it is a monounsaturated fat, that contributes to healthy blood flow. A healthy blood flow means a healthy brain.
Experts suggests adding just 1/4-1/2 avocado to one daily meal as a side dish.
Beans stabilize glucose or blood sugar levels. The brain is dependent on glucose for fuel, since it cannot store the glucose, it relies on a steady stream of energy, which can be provided with beans.
Any beans will suffice, including lentils and black beans. It is recommended to eat at least 1/2 cup every day.
Studies have shown that blueberries may reduce the effects of age-related conditions, such dementia and Alzheimer’s disease. It also helps protect the brain from oxidative stress and improves or delays short term memory loss.