The brain is the body's main control center. It is responsible for maintaining the heartbeat, breathing in the lungs, body movement, feeling, and thinking. Therefore, you must maintain a healthy brain to be able to maintain a healthy body.
The foods you eat play a role in keeping your brain healthy and can improve memory and focus. Learn with us about foods that strengthen memory.
Foods that strengthen memory
These are the best foods that strengthen memory and improve brain health:
Fatty fish boosts brain health
These fish include salmon, trout, and sardines, and are food sources rich in omega-3 fatty acids.
About 60% of the brain is made up of fat, and half of that fat is omega-3.
Omega 3 works to:
- Building brain and nerve cells.
- These fats are essential for learning and memory.
- Slows age-related mental decline and protects against Alzheimer's disease.
- Omega-3 deficiency leads to poor learning and an increase in depression.
Eating grilled fish regularly increases gray matter in the brain. Gray matter contains most of the neurons that control decision-making, memory, and emotion.
coffee
Coffee is made up of caffeine and antioxidants. These substances provide many health benefits for the brain and memory, such as:
Increase alertness: Caffeine keeps the mind alert by blocking adenosine, a chemical that makes you sleepy.
Improve mood: Caffeine also boosts certain neurotransmitters that increase feelings of happiness, such as serotonin.
Increase focus.
Long-term coffee drinking is also associated with a reduced risk of neurodegenerative diseases, such as Parkinson's disease and Alzheimer's disease. Doctors believe that the reason is the high concentration of antioxidants in coffee.
berries
Berries contain anthocyanins, a group of plant compounds that have anti-inflammatory and antioxidant properties.
The antioxidants in berries prevent or reduce the effect of oxidative stress and inflammation, two major risk factors for neurodegenerative diseases and brain aging, as they accumulate in the brain and help improve communication between brain cells.
Animal studies have confirmed that berries also help improve memory and may delay short-term memory loss.
Turmeric boosts brain health
Studies have confirmed that curcumin, the active ingredient in turmeric, crosses the blood-brain barrier, which means that it enters the brain directly and is, therefore, a spice that promotes brain health. Curcumin has antioxidant and anti-inflammatory properties that have been shown to promote brain health by:
- Benefits Memory: Curcumin may help improve memory in people with Alzheimer's disease, as it helps remove amyloid plaques (a hallmark of the disease).
- Relieves depression: It boosts serotonin and dopamine, both neurotransmitters that improve mood.
- Helps new brain cells grow: Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow.
broccoli
Broccoli is rich in plant compounds that are beneficial for brain health, such as antioxidants. Broccoli is very high in Vitamin K, providing more than 100% of the recommended daily value.
Vitamin K is a fat-soluble vitamin that is necessary for the formation of sphingolipids, a type of fat densely located in brain cells. Vitamin K helps improve memory.
Broccoli also contains some anti-inflammatory and antioxidant plant compounds, which may help protect the brain from damage.
Pumpkin seeds boost brain health
Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage. It is also an excellent source of magnesium, iron, zinc, and copper.
All of these nutrients are important for brain health:
- Zinc: Necessary for nerve signaling. Zinc deficiency increases the risk of Alzheimer's disease, depression, and Parkinson's disease.
- Magnesium: Essential for learning and memory. Low magnesium deficiency leads to migraines, depression, and epilepsy.
- Copper: The brain uses copper to help control nerve signals.
- Iron: Iron deficiency leads to brain fog and poor brain function.
dark chocolate
Dark chocolate and cocoa contain some brain-boosting compounds, such as flavonoids, caffeine, and antioxidants.
Flavonoids: A group of antioxidant plant compounds. Which helps boost memory and slow age-related mental decline.
nuts
Research has shown that eating nuts can improve markers of heart health, which helps improve brain health, as they are rich in healthy fats, antioxidants, and vitamin E. According to the results of studies that indicated that nuts work on:
- Cognition improvement.
- Preventing neurodegenerative diseases.
- Memory improvement.
- slow down mental decline.
Orange boosts brain health
Eating one orange provides the body with all the vitamin C it needs. Research has confirmed that oranges have many health benefits, such as:
- Prevents mental decline.
- Protects against Alzheimer's disease.
- Protects against damage to brain cells caused by free radicals.
eggs
Eggs are one of the foods that help boost brain health because they contain vitamins B6 and B12, folate, and choline.
Choline is an important micronutrient that the body uses to produce acetylcholine. Acetylcholine is a neurotransmitter that helps regulate mood and memory. Research has confirmed that taking colicin helps improve memory and mental function.
B vitamins help slow mental decline, and studies have linked a deficiency of vitamin B12 and folic acid to depression.
Green tea
Green tea improves alertness, performance, memory, and focus due to its caffeine content, which enhances brain function. In addition to caffeine, green tea also contains:
- L-theanine: An amino acid that crosses the cerebral barrier and causes increased activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed, as it increases the frequency of alpha waves in the brain.
- Polyphenols and antioxidants: which may protect the brain from mental decline and reduce the risk of Alzheimer's disease and Parkinson's disease.
Eating these foods helps support mental health, enhances alertness, memory, and mood, and prevents many mental illnesses.
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