FOODS TO BOOST YOUR BRAIN – Which One Great & Trendy in 2020?

One of my old friends, Sarah, had been trying to ace the USMLE exams for the past many years. Unfortunately, she is not finding any luck and losing hopes. It hurts me as a friend to see her in such misery after back to back failure.

So, I decided to talk to her and help her out as much as I could. While talking to her, I realized that Sarah tends to forget the stuff that she studies for her exams.

I knew what could help her. I suggested her couple of lifestyle changes and some foods, and she began to feel better. Her memory was suddenly working better, and she felt at peace finally.

Last month, I was so glad to know that she aced her exam and now on her way to find a good institute for her training.

Such is the strength of food on our mind and body. Our mind and body directly reflect our lifestyle. We can’t deny the important role that food can play in boosting our memory.

Types of Brain Boosting Foods

I am so excited to share the piece of my knowledge that I possess regarding brain foods. Science and research have revealed some amazing facts about the power of food on the neuronal activity.

Also Read: HOW TO IMPROVE CONCENTRATION Effectively in 2020?

So there are four types of foods that can help you in boosting your memory.

1. Omega 3 fatty acids

Among all the omega 3 fatty acids, DHA has proved support as the most important and most beneficial of all. Others, like DPA and EPA, also have their phenomenal neuroprotective functions and help in the improved memory. [1]

ALA and LA are some more omega 3 fatty acids that have the status of being essential fatty acids, and our body can’t synthesize it.

Naturally, we need an external source through which we can supply our body with all of the above fatty acids. Food rich in these have the status of best foods or superfoods in the world.

2. Flavonoids

Flavonoids have a vast study on experimental rats and showed a strong association with the brain-boosting activity. Foods like beans, fruits, Gingko, and others are rich in flavonoids.

Flavonoids are famous for the improvement of memory.

They help in increasing the learning ability and also reduced the impaired memory in rodents with cerebral ischemia. Flavonoids from the plant source cross the blood-brain barrier and increase the angiogenesis around the hippocampus.

3. Folic acid or folate

Folic acid or folate and the vitamin B complex have reportedly been famous for the brain function. Folate is a well-known nutrient for the proper brain function, and if by any means, we have a deficiency of folate in our bodies; it can result in neurological symptoms like altered sensations, lethargy, memory loss, depression and even impairment of the cognitive function.

Foods like spinach, yeast, green leafy vegetables, meat, and citrus fruits are rich in folate. [2]

A study, which was a randomized controlled trial, revealed a significant reduction of cognitive decline due to age. This study was based upon a three-year folate supplementation to aging subjects.

4. Antioxidants

Reactive oxygen species or otherwise oxidative reactions in the body are fatal for the brain tissue. If we take too much oxidative food, it can cause serious damage to the cell membranes of neurons. Poly-unsaturated fatty acids are classic examples.

Similarly, taking food rich in antioxidants serves the neuroprotective purpose for the brain. Polyphenols, anthocyanins have proved to increase the plasticity of neurons in rats in one study.

Foods like berries are rich in antioxidants are beneficial for brain function.

Apart from that, some micronutrients also serve a protective and beneficial function for the brain. For example, alpha-lipoic acid, vitamin E, vitamin D, and curcumin are known neuroprotectants.

5 Best foods to boost your brain

Also Read: 21 Ways TO IMPROVE YOUR MEMORY in 2020, Let’s Learn!

We have talked about the nutrients necessary at the molecular or cellular levels for the brain function, which ultimately proves beneficial because they increase the cognitive and memory function of the brain. But all those complex names might not interest you all as we can’t ask for alpha-lipoic acid over the counter.

We need to know the food rich in these nutrients so that we can buy them and consume them in the right way. You need not worry about doing all that research and taking the toll of asking here and there.

We don’t want you to learn through the hit and trial method.

Rather, we have collected the info for you and summarized the superfoods that can help you in boosting memory.

1. Fatty fish

Seafood has always been at the top of the best brain foods. The main reason behind their importance is the presence of omega 3 fatty acids.

DHA is the most important fatty acid and is present abundantly in fish and other seafood. Even Algae has an incredibly high amount of DHA.

Fish like salmon, tuna, and herrings are famous for having rich quantities of omega 3 fatty acids. Numerous reliable studies on fish as brain food have proved its benefits. If we add 4 ounces of broiled or baked fish every day, our gray matter increases and gives us a notable increase in our memory.

This has also been confirmed via the source of a study. [3]

One thing that you take care of for benefits is that don’t fry it. If you fry the fish, all the charm and nutrition of fish for brain vanishes

2. Walnuts and flax seeds

There is an old belief; the shape of nut defines which organ it is beneficial for. That is quite right, and that is why walnuts are considered to be extremely nutritious for the brain and memory.

Walnuts are also rich in omega 3 fatty acids. DHA is a particular long-chain fatty acid present abundantly in walnuts.

They also have antioxidants that serve as neuroprotective and reduce the cerebral function decline. Vitamin E, D present in walnuts and flax seeds are also important for a better brain function, especially in old age.

According to some studies, vitamin E in walnuts and seeds helps in reducing the signs and symptoms of Alzheimer’s disease. Other seeds like sunflower seeds, hazelnuts and almonds are also beneficial for the brain.

3. Berries

Berries like blueberries, strawberries, and cranberries are famous for their brain-boosting mechanism. Especially blueberries have a nickname “brain berries” by some food and nutrition experts.

Berries are indeed considered a source that is rich in antioxidants, which prove to be the guardians of our brain function.

They detoxify the body and brain and don’t let harmful substances and reactive oxygen species to cross the blood-brain barrier and prevent from causing any damage.

Speaking, berries prove to be beneficial against dementia and Alzheimer’s disease. Numerous studies show an increased capacity in learning and cognition over a long term use of blueberries. It also improves motor skills.

4. Dark chocolate

Dark chocolate is loaded with nutrition and elements that are necessary for the brain-boosting mechanism. Dark chocolate with the content of cocoa is what means when we say chocolate is beneficial for the brain. It is also rich in fiber.

11 grams of fiber are present in just 100 grams of dark chocolate. Iron, magnesium, manganese, copper, potassium, selenium, and zinc are also abundantly present in dark chocolate.

All these elements are necessary for the body and our brain at any level. [4]

Fatty acids present in it need no further elaboration on how important they are for our brain. Caffeine and Theobromine are rich components of dark chocolate, and their support for sharp memory and brain is not debatable.

5. Broccoli and Green leafy vegetables

A study last year revealed that if we eat green leafy vegetables in our diet daily, it reduces brain function decline at a significant level. This study by experts of Tufts Human Research center for nutrition and aging showed that people who regularly eat vegetables are 11 years younger than non-eaters. By young, we mean young brains with full cognitive function.

Green vegetables are a packet full of nutrients.

They are rich in fiber, iron, folate, lutein, nitrate, vitamins, carotene, alpha-tocopherol, and whatnot. All of them are important for a better cognitive function of the brain.

Vegetables like spinach, kale, broccoli, collards, microgreens, cabbage, bok Choy, lettuce, and chickweed are all extremely beneficial for the brain. I just can’t even begin to tell you the importance of green vegetables for your brain.

Just eat it wherever you see it!

Conclusion

We become what we eat. The same is true for our brains. Eating the right food for our mind helps in the improvement of our memory.

Also See: Brain Exercises That You Must to Boost Your Memory in 2020!

Sharp memory and strong neuronal connections help us in the fast and correct processing of data in our minds.

Some specific nutrients have more access to our brains, and they are capable of opening up new connections in our minds.

These food items are, therefore, helpful in making us able to understand our surroundings better. Our cognitive skills are better with the right food, and we feel better even if we are aging. 

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