11 best foods for your brain and to improve your memory

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The functions of the brain are not limited to thinking. This organ keeps active the heart beats, the lungs and intestines functioning and the liver detoxifying, among other fundamental tasks.

This central part of the nervous system needs to be in the best conditions to operate and for this, foods have a preponderant role. Next we will review the 11 best foods to stimulate the brain, keep it healthy, with better memory, concentration and performance.

1. Fatty fish
Fatty fish add abundant omega-3 fatty acids. Salmon, sardines, trout, herring and mackerel are some to consume.

About 60% of the brain is fatty tissue and half of this is the omega-3 type. These fats are used for the constitution of brain and nerve cells and are fundamental for memory and learning.

Two of the additional mental health benefits of omega-3s are:

They reduce mental deterioration associated with age.
They collaborate in the prevention of Alzheimer’s disease, among other mental disorders.
Medicine has linked depression and learning deficiencies to the lack of omega-3 in the brain.

The functions of the brain are not limited to thinking. This organ keeps active the heart beats, the lungs and intestines functioning and the liver detoxifying, among other fundamental tasks.

This central part of the nervous system needs to be in the best conditions to operate and for this, foods have a preponderant role. Next we will review the 11 best foods to stimulate the brain, keep it healthy, with better memory, concentration and performance.

2. Coffee
Coffee has caffeine and antioxidants, components that help the brain improve its performance. The first of them adds positive qualities for brain functioning. Some of these are:

It keeps the brain on alert by blocking adenosine, a chemical messenger that produces sleep.
Stimulates the action of neurotransmitters such as serotonin, which improve mood.
It promotes greater concentration. Its consumption during the day favors being more efficient in activities that demand focus ( 2 ) .
With the daily intake of coffee, there is less risk of suffering neurological affections such as Alzheimer’s disease and Parkinson’s disease, as the medical studies, the high presence of antioxidants.

3. Blueberries
Blueberries release flavonoids known as anthocyanins, compounds with antioxidant and anti-inflammatory properties that fight stress that oxidize and inflame cells, conditions that favor brain aging and neurodegenerative diseases.

The medicine determined that some blueberry antioxidants accumulate in the brain and help to improve communication between brain cells. He also showed that this food favors memory improvement and delays its loss in the short term .

Add blueberries to the cereal in the morning is a rich way to consume them.

4. Turmeric
Curcumin, the main active component of turmeric, can cross the blood-brain barrier directly into the cells of the brain. This is a powerful antioxidant and anti-inflammatory that has been counted numerous benefits to the organ, including:

It helps improve memory in people with Alzheimer’s disease, contributing to the cleanliness of the amyloid plaques that are a feature present in this disorder.
Decreases depression by stimulating the generation of serotonin and dopamine, substances that improve the mood of people. According to one study, curcumin acts on the symptoms of depression as effectively as an antidepressant ( 4 ).
Promotes the growth of new brain cells by enhancing the Neurotrophic Factor Derived from the Brain, a protein associated with the cellular growth of the nervous system.
Medicine studies the ability of curcumin to slow the mental deterioration associated with age. These investigations are not yet completely conclusive.

The most practical way to consume curcumin is curry or directly turmeric to the dishes. Ideally, some recipes of Indian cuisine based on curry and turmeric should be incorporated into the recipe book.

5. Broccoli
Broccoli contains vitamin K, a determinant in the formation of sphingolipids, a fat that is inserted deep into the cells of the brain. A portion of 120 grams of this vegetable contains almost twice the daily requirement of this important vitamin compound.

Research in older adults concluded that vitamin K consumption is associated with better memory functioning

Broccoli also contains antioxidant and anti-inflammatory compounds that make it food to add to any diet.

6. Pumpkin seeds
Pumpkin seeds are rich in 4 metallic elements essential for life: zinc, magnesium, copper and iron, all associated with the brain. They also contain antioxidants that protect the organ from free radical attacks.

Zinc is essential for nerve signaling. His deficiency in the organism has been linked to Alzheimer’s disease, Parkinson’s and depression.

Magnesium is fundamental for memory and learning. Its deficit in cells is associated with neurological conditions such as depression, migraine, and epilepsy.

Copper is used by the body in the administration of nerve signals. Low levels of this favor the decontrol of the organism and higher risks of neurodegenerative disorders such as Alzheimer’s disease.

The lack of iron reduces the hemoglobin in the blood producing anemia, so the brain functions will resist if this liquid connective tissue does not reach the brain at its best. Brain fogs are one of the main consequences of the lack of this mineral in the body.

Eating piping chicken will be an excellent way to care for and stimulate the brain.

7. Dark chocolate
Cocoa and dark chocolate are rich in caffeine, flavonoids, and antioxidants that stimulate the brain.

Flavonoids are metabolites that work on brain functions of learning and memory and help reduce the mental deterioration associated with age.

The medicine proved in a study with more than 900 people that the regular consumption of bitter chocolate improves the performance in mental tasks, in comparison with those who eat it rarely or never. This type of chocolate is also an effective stimulant of mood.

A study in which one group of people ate dark chocolate and another ate cookies, concluded that the first ones experienced greater positive feelings than the members of the second pile. However, the researchers did not determine if the chocolate compounds were the cause of this happiness or if it was due to simply eating sweets.

8. Walnuts
Vitamin E, antioxidants and soluble fats, are the main compounds of nuts that favor better brain health.

Vitamin E protects the membranes of brain cells from free radicals, helping to prevent the deterioration of mental functions. The nuts also add omega-3 fatty acids.

A 2014 investigation concluded that nuts improve cognitive function and help in the prevention of neurodegenerative diseases.

Another study found that women with regular consumption of nuts for several years had greater memory sharpness compared to those who did not eat this nuT.

Kiwi, strawberry, guavas, peppers, and tomatoes are also fruits that contain vitamin C. Eating an orange daily will be enough to satisfy the body’s demand.

10. Eggs
The eggs are abundant in vitamin B6, B12, choline and folic acid, nutrients that act in favor of brain health.

Choline is used by the body to generate acetylcholine, a neurotransmitter that helps regulate emotions and memory. Investigations concluded that higher consumption of this nutrient is related to improvements in memory and mental function in general ( 11 ) and ( 12 ).

The egg yolk contains 112 milligrams of choline, equivalent to 25% of the daily requirement in women and 20% in men.

The following are the functions of B vitamins in brain health:

Delay mental deterioration in the elderly.
They participate in the synthesis of chemical substances fundamental to brain function.
They help regulate the level of sugar in the brain.

11. Green tea

A product is rich in caffeine that maintains alertness and improves memory, concentration, performance and brain function as a whole. It contains theanine, an amino acid that activates the GABA neurotransmitter that helps control anxiety and induce relaxation states.

Theanine increases the frequency of brain alpha waves, which also contributes to relaxation by counteracting the stimulatory effects of caffeine ( 13 ).

In green tea, there are also plenty of polyphenols and antioxidants that protect the brain from mental deterioration and reduce the risks of disorders such as Alzheimer’s and Parkinson’s.

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