بسم الله الرحمن الرحيم
Our brain is the most important organ in our body. It is responsible for our thoughts, emotions, and actions. To
keep our brain healthy and functioning at its best, it is essential to eat a healthy and balanced diet. Certain foods
can help improve brain power and cognitive function.
Here, I will discuss the 16 best foods to boost brain power and improve memory.
1 – Legumes
Legumes are a wonderful source of complex carbohydrates. These complex carbohydrates are mixed with fiber to slow down absorption and provide a gentle supply of glucose to the brain without the risks of sugar spikes related to many other sugar sources. Legumes are rich in folate, a B complex vitamin critical to brain function!
2 – Mint
Mint contains vitamin A and vitamin C. Vitamin A can h boost learning skills and increase brain plasticity, while vitamin C is said to protect against cognitive decline. Researches indicate that the scent of mint affects brain functioning by boosting alertness and memory. It also aids improve basic clerical skills, such as typing and memorization.
3 – Ginger
Ginger contains lots of Vitamin B, Which helps to protect the production of neurotransmitters in the brain. It helps the brain from free radical damage and inflammation. Ginger tea makes a good coffee substitute without caffeine to increase energy and blood flow to the brain.
4 – Broccoli
Broccoli is a super-food for the whole body. It is one of the most effective foods to boost brain power and improve
your memory. It’s rich in iron, calcium, vitamins C, B, and K vitamins, beta-carotene, iron, and fiber. These nutrients protect against free radicals, maintain proper blood circulation and take away heavy metals that may damage the brain.
Broccoli’s potassium content aids the nervous system, which in turn helps the brain. Study shows that broccoli can aid contribute to the brain healing itself in the event of an injury. That’s pretty powerful stuff for a vegetable, and it’s not just limited to broccoli, but extends to the vegetable family, including cauliflower and Brussels sprouts.
5 – Beets
One of the best ways to extend your brain power naturally is to include beets in your diet. Beets are high in nitrates, which aid increase blood flow in parts of the brain associated with executive functioning.
Beets also contain a huge amount of vitamin B9, which can help cognitive functioning and delay dementia. Additionally, beets are rich in carotenoids, which can aid boost brain functioning and stave off depression.
6 – Seeds
Seeds, especially, sunflower seeds and pumpkin seeds are great for the brain. They contain vitamin B complex,
omega fatty acids, and a rich mix of protein. These seeds also contain tryptophan, which the brain converts into serotonin to enhance mood and combat depression. Eating some of the seeds daily will provide your daily recommended amount of zinc, which can aid boost memory and thinking skills. Soaked and sprouted seeds are more healthy.
7 – Nuts
Nuts, especially walnuts, and almonds, are some of the best brain-enhancing foods on the earth, and they’re extremely good for the sense-organs too. Nuts are a wonderful source of vitamin E, vitamin B6 omega 3, and omega 6 fatty acids, which have been shown to enhance brain power and prevent many forms of dementia by protecting the brain from free radicals. Though it’s worth noting, nuts contain some anti-nutrients – such as phytic acid, so it is much healthier if you soak them overnight before you consume them.
8 – Quinoa
Quinoa is a wonderful source of complex carbohydrates and fiber to balance blood glucose while providing the essential glucose the brain craves. Quinoa is also a good source of iron which aids keep the blood oxygenated, while the vitamin B complex improves mood and protects blood vessels. It is also gluten-free for persons with sensitivities to this protein. But, like most seeds, nuts, and grains, quinoa should be soaked overnight before cooking.
9 – Avocado
Good quality fats are extremely important for brain health, and avocados are a wonderful source of monounsaturated fats, omega 3, and omega 6 fatty acids. These raise blood flow to the brain, lower cholesterol, lower high blood pressure, and help in the absorption of antioxidants. Avocados also include many antioxidants of their own,
including vitamin E, which protect the body and the brain from free radical damage. Avocados are also a good source of vitamin K and potassium, both protect the brain from the risk of stroke.
10 – Blueberries
Blueberries are antioxidant powerhouses, protecting the brain from oxidative damage and stress that result in
premature aging, Alzheimer’s, and dementia. The flavonoids in blueberries also improve the communication between neurons, which extends to improved learning, memory, and improved cognitive functions – including reasoning, verbal comprehension, decision-making, and numerical ability.
11 – Apple
Acetylcholine, a chemical compound made up of acetic acid and choline, is increased in your brain each time you
eat an apple. This is linked to better concentration problem solving and remembering.
12 – Coconut Oil
Coconut oil contains medium-chain triglycerides that the body uses for energy, leaving sugar for the brain. It also
seems to have a beneficial effect on cholesterol, blood pressure, and blood sugar. And anything that benefits the heart and blood circulation also benefits the brain! Coconut oil also acts as an anti-inflammatory and has been linked to the prevention of Alzheimer’s and dementia.
13 – Fatty Fish
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These healthy fats are essential for brain health and can improve cognitive function and memory. Omega-3s also have anti-inflammatory properties that can help protect the brain from age-related decline and improve mood.
14 – Dark chocolate
Dark chocolate contains flavonoids that can help improve cognitive function and memory. It also contains caffeine
and theobromine, which can improve mood and mental alertness. Dark chocolate is also rich in antioxidants that can help protect the brain from oxidative stress and inflammation.
15 – Eggs
Eggs are a great source of protein and contain choline, which is essential for brain health. Choline is used to
produce acetylcholine, a neurotransmitter that is important for memory and cognitive function. Eggs also contain vitamin D, which has been linked to improved cognitive function and mood.
16 – Turmeric
Turmeric is a spice that has anti-inflammatory properties and can help improve brain function. It contains a compound called curcumin, which has been shown to improve memory and cognitive function. Turmeric can also help reduce inflammation in the brain, which can lead to improved brain health.
There’s no single brain food that can completely protect against age-related disorders, paying attention to what you
consume, gives you the best chance of getting all the nutrients you need for cognitive health. Eating a healthy, balanced diet that includes these ten brain-enhancing foods aid keep your memory and concentration.