The brain memory
The brain is the control center of your body in that it controls numerous functions of the body, such as heartbeat, breathing, movement, feelings, and thoughts.
That’s why it’s vital to nourish your brain with the right foods to keep it healthy.
The foods we consume play a vital role in keeping brain healthy and enhancing various mental tasks, namely memory and concentration.
Here are foods that enhance brain memory
Fatty Fish
Fatty fish tops the list of foods that boost brain memory. This is because it’s rich in omega-3 fatty acids, which are critical for the brain. Some of the fish that you should incorporate in your diet include sardines, trout, and salmon.
Over 50% of the human brain constitutes of fat, and 50% of that fat is omega-3 type.
The brain utilizes omega-3 fatty acids to build nerve cells as well as the brain, and these fats are vital for memory and learning.
Omega 3-s has plenty of benefits to the brain, such as slowing age-related mental decline and fending off Alzheimer’s disorder.
On the other hand, deficiency of omega-3s is associated with depression and learning impairments.
In general, fatty fish is an incredible option for enhancing brain memory.
Coffee
Coffee constitutes caffeine and antioxidants, which are essential for your brain health. Caffeine has plenty of benefits on the brain, namely:
Better mood: caffeine intake makes you feel good as it triggers the release of positive neurotransmitters like serotonin.
Keeps you alert: caffeine intake keeps your brain awake by warding off the release of adenosine, a chemical messenger that triggers sleep.
Studies have revealed that people who take coffee often are at a lower risk of contracting neurological diseases like Alzheimer’s. This is because coffee is chockful of antioxidants.
Blueberries
Blueberries offer lots of health benefits to your brain. They contain anthocyanins, which are a group of plant compounds constituting of anti-inflammatory and antioxidant effects.
Antioxidants curb inflammation and ward off oxidative stress, conditions that result in neurodegenerative diseases and brain aging.
Blueberries antioxidants build up in the brain, improving communication between brain cells.
Studies have revealed that blueberries intake can enhance brain memory and impede short-term memory loss.
Green Tea
Similar to coffee, green tea constitutes caffeine, which improves the functioning of the brain. It boosts brain performance, concentration, memory, awareness, and more.
In addition to caffeine, green tea contains L-theanine, an amino acid that can penetrate the blood-brain barrier and boost the functioning of the neurotransmitter GABA, which aids in alleviating anxiety and makes you feel calm.
Also, L-theanine heightens the frequency of alpha waves in the brain, which brings calmness without feeling exhausted.
Its abundance in antioxidants and polyphenols lowers the risk of Parkinson’s and Alzheimer’s while also protecting the brain from mental decline.
Tomatoes
Tomatoes contain lycopene, a powerful antioxidant that prevents brain cell damage resulting from dementia and Alzheimer’s mental disorders. Cooked tomatoes, along with olive oil are recommended as they aid absorption as well as utilization.
Blackcurrants
Blackcurrants are rich in vitamin C, which enhances mental agility. According to recent studies, the inadequacy of vitamin C in the brain can cause age-related brain degeneration problems such as Alzheimer’s and dementia. Studies have further revealed that vitamin C can help to manage stress and anxiety. Besides Blackcurrants, other sources of the vitamin include red peppers, citrus fruits, and more.
Pumpkin seeds
Pumpkin seeds are abundant in zinc, which is a beneficial mineral for the brain as it enhances memory as well as thinking skills. In addition to zinc, pumpkin seeds contain magnesium, which manages stress, and vitamin B, the antecedent to the enhancing mood chemical known as serotine. This boosts memory as well as mood.
Sage
Sage intake has been known to improve memory and concentration for quite some time. Albeit studies categorize sage as an essential oil, it’s worth incorporating into your diet. Keep in mind to add sage at the end of cooking to preserve beneficial oil.
Nuts
Nuts are rich in vitamin E that prevents memory loss, particularly among the elderly. Overall, nuts improve memory functioning. Other sources of vitamin E include whole grains, olives, brown rice, etc.
Broccoli
Broccoli is bombarded with essential plant compounds such as antioxidants. It is rich in vitamin K, a fat-soluble vitamin that is vital for building sphingolipids, a type of fat that’s compactly stored in the brain cells.
Several studies have affirmed that higher vitamin K intake among adults improves memory. Besides vitamin K, broccoli contains numerous compounds that render it antioxidant and anti-inflammatory effects, which wades off dementia and Alzheimer’s mental disorders that damage the brain cells.
Eggs
Eggs are packed with plenty of nutrients linked to brain health such as choline, folate, and vitamins B6 and B12.
Choline is an essential macronutrient that the body uses to form acetylcholine, a neurotransmitter that controls mood and memory.
Studies have affirmed that a higher intake of choline enhances memory and functioning of the brain. However, only a few people get sufficient choline in their diet.
Consuming eggs is the easiest way to obtain choline since egg yolks are chockful of this nutrient.
Moreover, vitamin B offers several benefits to the brain. One, it slows down mental loss and also alleviates depression, therefore, enhancing brain memory.