Having a great memory is one of the keys to success. True, you can improve your memory power by practicing on a regular basis. However, it might not be enough. Fortunately, research and studies have found that there are healthy foods that can help you with this; they can help boost your brain power. Eating these foods can help you to enhance and maximize the results of your practice and exercises. In this article, we will tell you about those amazing foods. Let’s get started.
- Nuts and Dark Chocolate
Did you know that nuts are good sources of vitamin E? Vitamin E is essential because the level of vitamin E one consumes corresponds with cognitive decline; the more you consume, the less cognitive decline you would experience. It is advised to consume an ounce of nuts a day, whether it is hazelnuts, cashews, peanuts, walnuts, sunflower seeds, flax seeds, sesame seeds, filberts, brazil nuts, or even un-hydrogenated nut butter like tahini, almond butter, and peanut butter. If you are on a diet where sodium is restricted, you could buy unsalted nuts instead.
Surprisingly, according to some researchers from the University of Maine and South Australia, chocolate is actually good for cognitive skills as well as memory. They proved that people who eat chocolate once a week experienced positive cognitive performance. Try eating chocolate once every week or once every two weeks if you are afraid of them ruining your diet.
- Add Avocados and Whole Grains
Another thing you can try is avocado. Avocado is a major source of Vitamin C, which has a function as an antioxidant. Antioxidants can help to prevent cardiovascular disease, cancer, and degenerative diseases such as aging and Alzheimer’s disease.
Research conducted by the Columbia University Medical Center which is located in New York City has proven that grain diet can lower the risk of cognitive impairment that can result to Alzheimer’s.
- Blueberries Are Super Nutritious
Berries like strawberries, acai berries and blueberries can prevent cognitive health decline. In fact, they preserve the brain’s natural mechanism that can help with this. This mechanism is the one that can get rid of bad proteins that are related to memory loss. Especially blueberries. Some people call blueberries as ‘brain berries.’ Blueberries have a lot of benefits for the brain, and memory is one of it. As people get older, they might have some problems with their memory. However, the magical berry, blueberry, can help with this. It is one of the most potent antioxidants. Consume some blueberries daily and you might be surprised at the results.
- Vitamins, Minerals, and Supplements?
You can also take vitamins and supplements in order to improve your memory and prevent cognitive decline. There are great vitamins such as Vitamin E and Vitamin B12 that can help you with this. Researchers conducted by scientists have proven that if you consume enough B12, your memory can be improved. However, it is also important not to consume too much.
There are a lot of supplements in the market that can help you with this too, so do some research and try them out. One of the supplements you can consider trying is the peak nootropics alpha gpc. This amazing supplement has some great benefits such as improved memory, increased focus, and learning, improved motor skills as well as sensory perception.
- Green, Leafy Vegetables and Egg Yolks
Research has proved that by eating green leafy veggies twice a day, people will experience slower mental deterioration. Additionally, leafy, green vegetables are full of vitamin K and A, which can help you to keep your bones strong. So other than having an improved memory, you can be healthy as well.
Egg yolks are also great for memory. This is because they contain a massive amount of choline. Choline supports the development of the fetal brain in pregnant women. Eggs are inexpensive, and they are delicious. Even if you are worried about cholesterol, you do not need too. Eggs do not have any effect on cholesterol levels; so do not worry about that.
- Extra Virgin Olive Oil, Eat oily fish
Did you know that you could get a lot of benefits from olive oil? In fact, it is one of the healthiest foods in the world. It also has a lot of benefits for the brain. It contains a high level of brain-protecting antioxidants, which is necessary because the brain uses a lot of oxygen that makes it more vulnerable to oxidation. Furthermore, it also contains a high level of vitamin K and vitamin E. These two vitamins are essential for the brain, thus consuming olive oil can make your brain healthier.
Oily fish is very good for the brain too. This is because it contains DHA and EPA. In addition, the DHA and EPA are already in a ready-made form. This means that the body can use them easily. If you have a low level of DHA, you would have a higher risk of experiencing memory loss and Alzheimer’s. Eat oily fish such as mackerel, sardines, herring, kippers, pilchards, trout and salmon to prevent this from happening.
- Bananas and Oatmeal
You can also try oatmeal and bananas. Experts have recommended eating oatmeal as a breakfast daily. This is because, in addition to being low in calories, it can help you to feel full longer. Moreover, oatmeal has positive effects on the memory. This is because it contains a balanced amount of zinc, carbohydrates, vitamin B complex, potassium and vitamin e, which allows them to have positive effects on brain longevity, learning skills and memory.
On the other hand, banana contains vitamin B6. This vitamin is very crucial to the brain as it supports the proper brain function. Banana contains an enough amount of B6, so eating bananas daily can help you to improve your memory.
- Beets, Pick up pumpkin seeds
Beets are proven to have a significant effect on the brain too. As a matter of fact, researchers from the Wake Forest University have conducted a research and proved that beets have natural nitrates that can boost the performance of your brain by increasing the blood flow.
If you take pumpkin seeds as snacks, it can also boost your memory. This is because you can obtain a necessary amount of glutamate, which can synthesize GABA, an anti-stress brain. Also, they contain vitamin B, which enhances the function of the brain.
- Eat more tomatoes and Celery
Usually, people wouldn’t include tomatoes on their list of brain foods, but we decided to include the. This is because there is more and more evidence of tomatoes providing protection against the free radical damage that might contribute to the development of Alzheimer’s disease.
Celery has a high level of polysaccharides and antioxidants. This makes it a natural anti-inflammatory that can prevent symptoms that are related to inflammation. Moreover, it is full of nutrients and contains little calories. By consuming celeries, your brain will be able to be healthier.
- Green Tea and Water
Yes, green tea. We know that alcohol can kill the brain cells, right? Green tea, on the other hand, helps to create new cells, brain cells included. This means that memory, decision-making, and spatial reasoning will be improved too. In addition, the caffeine contained in green tea can stimulate brain activity. A cup or two cups of green tea daily will give you amazing benefits.
The last but not least, water. Did you know that dehydration can shrink your brain? In fact, by sweating heavily for around 90 minutes, your brain can shrink as much as you have experienced one year of aging. Three-quarter of the brain is water, which is why it is essential to keep them hydrated.
Those are the top 10 healthy food we can recommend to those of you who want to improve your brain, keep it healthy as well as prevent cognitive decline. By consuming this fantastic food and drinks, you will be able to experience positive impacts on your brain and on your health. Try them out and experience the results for yourself!